Fitness personality and new IFBB Pro League Classic Physique competitor Sam Sulek wasted no time getting back to work in the gym. The 2025 Arnold Amateur Classic Physique winner had his first arm session as an IFBB Pro in early March 2025.
Sulek has not yet returned to bulking; instead, he’s focused on removing the excess water his body is holding following his win in Columbus, OH.
“Easily an extra 10 pounds of water,” Sulek guesstimated in his commentary while driving to the gym. He said it should only take a few days to solve that issue, implying he may use the sauna to assist. Studies have shown that using a sauna can help alleviate fluid overload (1).
Once at the gym, Sulek got to work, starting with lighter weights since, despite no longer being in contest prep, it still didn’t make sense to lift heavy while recovering from the competition.
I did three months of light squeezing stuff. I can’t immediately jump to that level. I have to ease into it.
—Sam Sulek
Sam Sulek’s Arm Training
- Rope Pressdown
- Machine Preacher Curl
- Cable Cross Triceps Extensions
- Incline Cable Curls
- Superset: Rope Pressdown and Reverse Grip Lat Pulldown
Sulek performed multiple sets slowly and with quality contractions. He stayed in a 10-to-15-rep range throughout. He finished with back-and-forth supersets of rope pressdowns and reverse grip pulldowns to help maximize volume in a short session. (2)
After three rounds, Sulek posed to gauge how he looked in the days following his first two bodybuilding wins.
Sulek’s immediate focus is rest and recovery. At the time of this article’s publication, there is no official word on when he will make his pro debut. With his IFBB Pro card in hand, he can enter any IFBB Pro show, most of which award 2025 Olympia qualifications.
More Bodybuilding Content
- How the World’s Top Female Natural Bodybuilder Trains
- How Bikini Bodybuilder Yume Kurokawa Trains and Diets During Peak Week
- 11 Habits to Build a Ripped Physique
References
- Toro V, Siquier-Coll J, Bartolomé I, Pérez-Quintero M, Raimundo A, Muñoz D, Maynar-Mariño M. Effects of Twelve Sessions of High-Temperature Sauna Baths on Body Composition in Healthy Young Men. Int J Environ Res Public Health. 2021 Apr 22;18(9):4458. doi: 10.3390/ijerph18094458. PMID: 33922289; PMCID: PMC8122786.
- Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial Vegard Moe Iversen 1, Vemund Bakken Eide 1, Bjørnar Jakobsen Unhjem 1, Marius Steiro Fimland 1 2 https://pubmed.ncbi.nlm.nih.gov/39072654/
Featured Image: @sam_sulek on Instagram
