Sam takes warming up pretty seriously, meaning that all the exercises that he does before squatting are mostly for warming up the joints, the muscles, and getting into the right mindset. Sam mostly starts his leg day workout with variations of Hamstring Curls, followed by the infamous Cable Romanian Deadlift. Right after that comes the main exercise, the Squats. He warms up with light weights to avoid jumping straight into heavy ones and he acknowledges the nervousness that comes with doing heavy squats, so he likes to take it slow. Oftentimes, Sam will perform Narrow Elevated Heel Squats to enforce a proper form by keeping the back straight and knees properly pointing outwards. The training is finished by "spamming" (as per Sam's suggestion) the leg extensions for better squat definition and pump. Sam's Overall Squatting Experience:In his YouTube and TikTok videos, Sam discusses the anxiety and mental preparation involved in squatting heavy weights. He describes the feeling of lifting heavy weights as intimidating. He maintains how important proper form and health are, stressing just how vital it is to avoid going too heavy to prevent potential spine, knee, and any other kind of injury. His previous adductor muscle injury led him to become more cautious, and so should you. Hamstring Curls and Cable RDLs:Highlighting the importance of warming up the knees and the lower back before performing the squats is the reason why Sam starts with Hamstring Curls and Cable RDLs. Beginning with hamstring curls with light squeezing sets is a proactive approach taken by Sam to prioritize muscle activation, prevent strain or injury, and establish a foundation of controlled movement before progressing to heavier weights. Sam speaks about Cable Romanian Deadlifts as a valuable addition to any leg routine. This exercise involves using a cable machine to perform Romanian deadlifts which primarily target the hamstring muscles. By opting for cable variations, you'll be able to achieve a unique angle of resistance and maintain constant tension throughout the movement. This contrasts with traditional free-weight Romanian deadlifts, where tension may vary as the barbell moves away from the body. By incorporating this movement, Sam can optimize hamstring activation, stimulate muscle growth, and achieve an effective muscle pump. These two exercises enable Sam to have a productive and effective leg workout while minimizing the risk of potential setbacks and injuries. Progressive Overload and Intensity:Sam discusses progressive overload and its significance as a very important factor in building both strength and muscle. He advocates pushing yourself within reason and within your safe limits, especially during intense leg workouts where the chances of sustaining a more significant injury are higher due to the heavier weight involved. Form and Variation:As mentioned before, Sam advises maintaining proper squat form to avoid potential injuries. He talks about finding the right squat stance and positioning, and mentions the different variations in leg workout strategies, such as narrow stance squats. He's focused on the importance of listening to his body and adjusting exercises based on his feelings and level of discomfort. He's a big advocate of the concept of squeezing sets, especially as it pertains to injury prevention.

If you're all about pushing the limits and chasing those gains, you've probably heard of the hype around this beast named Shizzy Taff. His training style consists of an insane amount of sets and reps, and his shoulders & arms day is no joke. We're going to be diving into the details of his muscle-burning routine that's taking the fitness world by storm. Shizzy Taff's shoulder routine starts with Overhead Shoulder Press, like the Machine Shoulder Press or other heavy compound alternative exercise. It's not just about those deltoids; this compound move brings in all the supporting players for a full-on shoulder party. Next up in line is the Arnold Press. It's like your regular press, but with a twist that hits all angles of your delts. For Isolating those shoulders, Shizzy Taff throws in a curveball of super-sets. Lateral raises meet rear delt raises, and boom! You've got a one-two punch that's lighting up the shoulders like fireworks. The idea? Hit those lateral and posterior deltoids from every angle, show no mercy!!! Shizzy Taff's arms routine is legit fire. Shizzy Taff kicks off with standing alternating dumbbell curls, super set with hammer curls. Wrapping things up, standing barbell curls destroys the biceps brachii and brachialis. For triceps, Shizzy does a bunch of sets of some rope pulldowns, followed up by overhead machine extensions TipsYou should push each set to failure. That means you should be struggling to achieve the range of 8-10 reps.Focus on squeezing, motion and muscle mind connection

Sam Sulek adheres to a structured four-day split training regimen, which comprises of Chest (including shoulders), Back, Legs, and Arms, with a recurring cycle. Calves are addressed as and when needed, without a predefined schedule, allowing for flexibility in incorporating rest days as required.In terms of training volume, he has recently transitioned from performing 11 sets per muscle group per workout to a more controlled 8 sets. His approach to exercise selection leans toward an intuitive strategy, emphasizing exercises that align with his training goals and preferences.He is committed to training to the point of muscle failure, a method that he believes delivers optimal results. Additionally, by incorporating regular cardio sessions as a fundamental component of his fitness routine, he's ensuring a well-rounded and comprehensive approach to his physical fitness regimen.Sam Sulek's dynamic chest workout routine is designed to emphasize hypertrophy and sculpting the pecs to perfection. Sam's fitness journey is marked by his dedication to high-volume training, intense isolation exercises, and his relentless pursuit of muscle growth. This program is designed to mirror his approach, giving you all of the tools needed to achieve those chest gains you've been chasing for so long.It goes without saying, but please only workout within your limits to prevent any injuries. Pushing yourself is good, but even Sam bases his workouts based on how he's feeling and his level of energy in that particular workout session.Workout Focus: Hypertrophy and IsolationSam Sulek's training philosophy centers on hypertrophy, which is the process of maximizing muscle size and definition. This program capitalizes on his signature technique of incorporating a substantial number of sets and repetitions, amplifying time spent under tension and increasing muscle fatigue. With an emphasis on isolating the chest muscles, this workout routine aims to optimize the stimulation of muscle fibers and promote significant growth. Exercise Selection and OrderThe workout begins with a foundational compound movement, the Incline Smith Machine. This exercise serves as the primary mass builder, engaging the upper chest while facilitating strength development. Following the compound movement, Sam transitions to isolation exercises like the Cable Flies or Cable Presses, and the Pec Deck, honing in on specific muscle groups to isolate them. Volume and ProgressionSam's dedication to hypertrophy is reflected in the program's high volume of sets and repetitions. The workout structure ensures that you progressively challenge your muscles by gradually increasing the weights used or performing additional repetitions over time. ConclusionSam Sulek's Hypertrophy-Focused Chest Workout is not easy by any means, but it's all but guaranteed to deliver you those gains you've always wanted. With a steadfast focus on hypertrophy, intense isolation exercises, and a wealth of sets and reps, this program will empower you to embark on your own journey of muscle growth and chest development. As you follow in Sam's footsteps, remember that consistency, dedication, and progressive overload are the cornerstones of achieving your desired results. 

Heavy Duty is one of the most successful programs that Mike Mentzer has published. He used all of his years of experience and coaching others in order to produce this masterpiece which is a perfect fit for all who want to drift into the journey of fitness. It's suitable for beginners because it gives them enough time to rest and progressively improve on each exercise, as well as intermediate and pro bodybuilders who often overtrain and really fast hit a plateau.Each exercise must be performed to complete failure. That means for an exercise that has 1x6-10 reps, you should not be able to do any more reps in between the range of 6 to 10. If you didn't calculate correctly and you can do more than 10 reps, fear not, do more than 10 reps until you can't do any more reps. Note that for next time and increase the weight accordingly. The same applies to minimum range, if you can't reach 6 reps, just do as many as you can and write that down.Mike recommends a minimum of 4 days (96 hours) of rest between each training program session, e.g:Day 1: MondayDay 2: FridayDay 3: TuesdayDay 4: Saturday

A Shizzy chest workout is a finely tuned combination of volume, strength training, and progressive overload. By striking a perfect balance between compound and isolation exercises, athletes sculpt a powerful chest that not only looks impressive but also enhances their performance on and off the field. Embrace this workout, stay committed to consistency, and watch your chest muscles grow stronger and more chiseled, elevating your athletic prowess to new heights.This Shizzy chest routine was initially posted on his TIkTok account.

3x10 - in this case, it reads three sets of ten repetitions2x5, 1x5+ - this reads as, two sets of 5, one set of at least 5, but as many as possible (more to come on this later)SS - this reads as a superset (two exercises performed back to back with no rest in between. SUPER-SET)BB - barbellDB - dumbbell

Rob Lipsett PPL split.

Andrei Deiu 5 day split. (2016).