Seated Calf Raise

Building a world-class physique often feels like a puzzle of infinite complexity, but narrowing your focus can reveal the high-leverage movements that actually drive growth. When Sam Sulek filters the noise, he prioritizes specific mechanical tension and constant muscular engagement over simply moving heavy weight. This selective approach highlights that resilience in training isn't just about effort, but about choosing the right tools for your specific goals. Isolate for Maximum Quad and Hamstring Density Sulek challenges the traditional dogma that heavy squats are the only path to massive legs. He argues for the Leg Extension as his primary quad builder, citing the superior mind-muscle connection and the ability to maintain a relentless pump. For the posterior chain, the Lying Hamstring Curl wins out. While some debate the stretch of seated versions, Sulek values the direct isolation and the ability to load the muscle heavily without secondary fatigue. Crafting Back Width and Chest Volume To achieve the "illusion" of a V-taper, Sulek focuses on lat width rather than just thickness. The Lat Pulldown is his staple, specifically because of its versatility; by adjusting hand width and torso angle, he can target different segments of the lats. For chest development, he moves away from the Incline Barbell Bench Press due to shoulder strain. Instead, the Seated Cable Press offers constant tension even at the top of the movement, where dumbbells and barbells often lose their effectiveness. Arm Specialization and Structural Finishing When it comes to arms, the classic Dumbbell Curl remains undefeated for biceps, specifically when performed standing to allow for heavy loading and supination. For triceps, Sulek prefers an EZ-Bar Pushdown with a slight camber to save the wrists. Interestingly, he includes the Adductor Machine and Seated Calf Raises to ensure the physique looks thick from every angle, filling the "gaps" that compound movements often miss. The Role of Cardio and Maintenance Rounding out his top ten, Sulek includes the Recumbent Bike. He views cardio as a non-negotiable for energy expenditure, preferring a machine that allows him to remain stable and focused. Crucially, he notes that once areas like shoulders and abs are fully developed, they often require less direct work, as they are taxed secondarily during heavy arm and chest training. This intentionality ensures that every ounce of effort contributes to the final masterpiece. Your path to growth starts with recognizing which movements serve your body best. Which of these will you master next?