What if you could only choose a handful of exercises for life in order to build the best body possible? That’s the chest-pounding conundrum that fitness influencer Sam Sulek tackled on his recent appearance on the Chris Williamson podcast—a conversation that quickly evolved from a simple list to a masterclass in training philosophy, muscle mechanics, and the art of making every rep count.
“Let’s say that you only had 10 exercises for the rest of time to build the best body that you could. What are you going to choose?” Williamson asks, setting the stage for a discussion that evolved into a conversation based on both muscle mindset and muscle building.
Sulek, known for his analytical approach and no-nonsense attitude that has built a fanbase including musician Bilmuri doesn’t hesitate to dive deeper into the hypothetical top 10. “I’ve got a roster set up,” he says, before launching into a thoughtful breakdown of each movement.
The recently turned IFBB pro bodybuilder continued to challenge conventional thinking. He based his top 10 exercises that he felt would maximize muscle activation while at the same time minimizing unnecessary risk. “The idea of crazy heavy squats or leg press all the time as a quad builder, it just wouldn’t be it for me,” he explains. Instead, he chose a surprising move: the leg extension. His explanation made sense. “If I had to pick a quad movement, I would just kill it on the leg extensions, because you can really pump them up a little heavier.”
Sulek explained some of the reasons behind his selections were based on the some physique enhancing techniques, including of hand position on lat pulldowns, the importance of versatility in chest training, and why he’s ditched traditional shoulder workouts in favor of focusing on arms and forearms. “With some movements, being able to change the load completely changes the style of movement,” he observes, highlighting the adaptability that underpins his approach.
“You only get 10, so you better make them count,” Sam says, encapsulating the spirit of the episode. The result is a conversation that’s both accessible and advanced, offering listeners a blueprint for smarter, more intentional training—one exercise at a time.
Sam Sulek’s 10 Exercises for Life
- Leg Extension (Quads): Sulek swears by leg extensions for quad development, especially when he’s in dieting mode. “If I had to pick a quad movement, I would just kill it on the leg extensions, because you can really pump them up a little heavier.”
- Seated or Lying Hamstring Curl: For hamstrings, Sulek prefers curls for the stretch and activation, with a slight edge to the seated version. “If you pull forward your hips… now they’re actually more stretched. Like you feel your hamstring stretch when you bend your torso to touch your toes, not when you’re laying down.”
- Lat Pulldown (Back): Versatility is key, according to the bodybuilder-influencer. What makes this selection worthwhile is the variety of hand positions that can be used for this one more, which targets the lats in a host of different ways. “If I do a lighter set, I can put my hands extra far out… that gets me a little more upper lat. Or you could also make it super heavy and do a closer grip.”
- Seated Cable Chest Press: Sulek believes over the long term cables can be more versatile than dumbbells or barbells. He says using cables can allow for both heavy and squeeze-focused sets. “I can do it really heavy, like a conventional press, but I can also go lighter and be much more squeeze emphasize.”
- Triceps Pushdown (EZ-Bar): Using a cambered bar, Sulek says, is easier on the wrists and allows for both heavy and light work. “I won’t use the V bar—90 degrees is too much,” he says. “A straight bar is also a little too much on your wrists. So a little camber, more like a 120, seems about right.”
- Standing Dumbbell Bicep Curl (Supinated): This classic, versatile, biceps blaster allows for both heavy and controlled reps. “With some movements, being able to change the load completely changes the style of movement,” he says. “I could do the 30s and really hold it and squeeze it, or I could try to do like the 70s and have it be a much heavier kind of Brunt sort of thing.”
- Cable Forearm Curl: For forearm thickness and aesthetics, Sulek says this variation is a can’t beat forearm blaster. “It’s not a huge movement, but it’s like enough where you actually kind of thicken this up… having big forearms makes you look extra cool.”
- Seated Calf Raise: Sulek’s calves respond best to the seated version, according to the man himself—and he says he has his own personal proof. “Seated is a little bit better… my calves will grow from it. So I have my own anecdotal evidence of it worked.”
- Incline Treadmill Walking (Cardio): Cardio is essential, Sulek says. And when it comes to Zone 2 cardio, he opts for a high incline at a moderate pace. “I’ve been getting into incline treadmill walking to get to zone two. Zone two for me is really hard to hit. It’s a way faster than normal walk on the road, and it’s way slower than a jog.”
- Adductor Machine: Perhaps the biggest shock of the group, Sulek’s rationale is that you no one can have truly complete leg development and that inner thigh “gap” without this exercise. “If your adductors were completely undeveloped… you have a really big gap. You wouldn’t be able to fully get that with the extension.”