If you’ve ever watched Sam Sulek train, you know his triceps are absolutely massive. His approach to training is intense, hypertrophy-focused, and designed for experienced lifters who can handle the volume and intensity.
But before we dive into the details, let’s get one thing straight: Sam Sulek is not a natural lifter. That means beginners shouldn’t try to copy his exact routine. Instead, beginners should focus on compound lifts and building a strong foundation with a program like Starting Strength or Madcow 5×5. Once you’ve built a solid base, you can start integrating elements of Sam’s triceps training into your own routine.
Sam Sulek’s Triceps Training Approach
Workout Structure
One unique aspect of Sam’s training is how he structures his arm days. Rather than blasting triceps all at once, he alternates between triceps and biceps exercises. This helps maintain an insane pump while also allowing for a little more rest between sets.
Key Triceps Exercises in Sam Sulek’s Routine
Sam’s routine focuses on heavy, controlled movements that maximize triceps engagement. Here are the core exercises he relies on:
- Tricep Pushdowns – Sam treats these as the foundational movement, just like the bench press is for chest. He focuses on heavy, controlled reps.
- Seated Overhead Triceps Extensions – A staple for hitting the long head of the triceps, providing deep muscle contractions.
- Cross Cable Triceps Extensions – Used to emphasize form and control rather than brute strength.
- Machine Dips – A great compound movement that allows him to push heavy weight while keeping tension on the triceps.
- Single-Arm Cable Extensions – Used as a finisher for lighter, squeezing reps that emphasize the peak contraction.
7 Training Tips from Sam Sulek
Sam’s triceps training isn’t just about throwing heavy weight around—it’s about smart programming, precise execution, and pushing the limits. Here’s what you can take from his approach:
1. Prioritize Form Over Ego Lifting
Sam keeps his reps controlled, ensuring every movement is engaging the triceps fully. He doesn’t sacrifice form just to move more weight—especially with isolation exercises.
2. Master the Squeeze and Pause
During lighter sets, Sam focuses on squeezing the triceps at the peak contraction and pausing for a second or two. This increases time under tension and leads to more hypertrophy.
3. Volume and Intensity Are Key
While Sam used to train with extreme volume (25+ sets per muscle group), he’s dialed it down to 8-12 sets of high-quality, high-intensity work. Every rep counts, and there’s no wasted movement.
4. Progressive Overload with Heavy Pushdowns
For about 75% of his triceps workout, Sam uses heavy straight bar pushdowns. This allows him to overload the triceps safely while maintaining joint integrity.
5. Focus on the Mind-Muscle Connection
Sam actively visualizes hyperextending his arm to get maximum engagement in the triceps. Instead of just moving the weight, he’s constantly thinking about how to maximize muscle activation.
6. Variation in Intensity and Exercise Order
He doesn’t just rely on one rep scheme—he combines heavy compound lifts with lighter, isolation movements to fully fatigue the triceps. He also starts with heavier lifts and finishes with slow, controlled movements to burn out the muscle.
7. Proper Warm-Ups to Prevent Elbow Pain
Sam understands that jumping into heavy pushdowns without warming up can lead to elbow issues. He always preps his joints with light warm-up sets before pushing heavy weight.
Should You Train Like Sam Sulek?
If you’re an advanced lifter looking to maximize hypertrophy, there are definitely elements of Sam’s training that you can incorporate into your own routine. But if you’re a beginner or someone who hasn’t built a solid strength base yet, your best bet is to focus on compound lifts like the close-grip bench press, dips, and overhead presses before jumping into an all-out hypertrophy routine.
Final Thoughts
Sam Sulek’s triceps training is effective, but it’s not for everyone. The intensity, volume, and precision he applies to his workouts take years to develop. If you want to build massive triceps like him, start with a strong foundation, focus on proper form, and apply progressive overload to your lifts. Take notes from Sam’s approach, but don’t blindly copy everything he does—make his principles work for you!
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