Dumbbell Curls

The shift from heavy compounds to mechanical tension Many lifters obsess over the heaviest possible movements, believing that massive squats or leg presses are the only route to growth. Sam Sulek challenges this conventional wisdom by prioritizing movements that maximize muscle activation over raw weight. For his ultimate quad developer, he chooses the leg extension because it allows for a concentrated squeeze and an intense pump that heavier compounds often lack. This philosophy emphasizes the quality of the contraction rather than just moving a load from point A to point B. Prioritizing the stretch and the squeeze When it comes to posterior development and upper body width, the focus remains on versatility. Sulek selects the lying hamstring curl over seated versions, specifically chasing the mechanical stretch. For back width, he leans into the lat pull down, noting that subtle adjustments in lean and grip can transform the exercise from a lat-focused movement into a mid-back row. By manipulating hand position, he targets the upper lats for that elusive "V-taper" illusion, proving that how you perform a movement matters more than the machine itself. Versatile pressing and arm isolation Instead of the traditional barbell bench, which can be hard on the shoulders, Sulek opts for a seated cable press. The cables provide constant tension even at the top of the movement, where dumbbells or bars typically lose resistance. His arm training follows a similar logic: the EZ-bar push down for triceps and classic standing dumbbell curls for biceps. These selections allow for both heavy loading and "finesse" sets focused on the peak contraction, covering both ends of the hypertrophy spectrum. The finishing touches for symmetry To round out a complete physique, Sulek doesn't ignore the details that create mass and efficiency. He includes seated calf raises, forearm curls, and the adductor machine to eliminate gaps in leg development. Interestingly, he reserves a spot for the recumbent bike for cardio, emphasizing that longevity requires heart health. This list highlights a mature approach to bodybuilding: focusing on the muscles that need growth while maintaining the others through secondary activation.