Sam Sulek, a popular fitness influencer, has gained attention for his impressive physique and dedication to bodybuilding.
While his weight training regimen is well-known, many are curious about his approach to cardio.
In this post, we’ll share Sam Sulek’s cardio routine, settings, and philosophy, providing valuable insights for fitness enthusiasts looking to optimize their own cardiovascular training.
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Sam Sulek’s Daily Cardio Routine
Sam Sulek incorporates cardio into his daily routine, recognizing its importance for overall health and fitness.
His approach is consistent and straightforward, dedicating 30 minutes every morning to cardiovascular exercise. Sulek opts for a seated bike, which allows him to maintain a moderate intensity that promotes cardiovascular health without overly taxing his muscles before weightlifting sessions.
Every morning, he does a 30-minute seated bike ride at a difficulty the bike says is 10 cal per minute.
Even during bulking phases, when many bodybuilders might be tempted to skip cardio, Sulek remains steadfast in his routine.
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Sam Sulek Cardio Bike Settings
Sulek’s approach to cardio is both scientific and intuitive.
He sets his cardio bike settings to provide an effective workout without compromising his muscle-building efforts.
Sulek: “Perhaps a lesser known tip cover up the timer so you don’t have to actually watch how long you’re doing it. If you check every minute…you set yourself up for failure.”
This level of resistance allows him to maintain an elevated heart rate of around 120-135 beats per minute. This intensity is sufficient to induce a sweat, yet it’s not so strenuous that it interferes with his weightlifting performance or recovery.
Sulek drinks at least a gallon of water each day and will supplement with electrolytes to stay hydrated.
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Benefits of Sam Sulek’s 30 Min Cardio
Sulek’s commitment to daily cardio yields numerous benefits that support his overall fitness goals.
By consistently performing these 30-minute sessions, he maintains a higher baseline of cardiovascular fitness, which in turn supports his intense weightlifting routines.
“A guy who runs around all day guess what they’re going to be hungrier and they’re going to need to eat more food than a guy who’s the same weight as them but just kind of walks around all day and never even gets close to breaking the sweat”
One of the primary advantages Sulek notes is improved endurance during his weightlifting sessions.
He explains, “In your workouts you will be less gassed… if I didn’t do any cardio dude if I do one set of really crazy leg press it would probably put me on the ground for 10 minutes.”
Sulek’s cardio also contributes to an elevated metabolic rate.
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This increased metabolism not only aids in maintaining a leaner physique during bulking phases but also improves nutrient partitioning.
As Sulek puts it, “The higher your energy expenditure is… that’s going to make you just leaner right? Your baseline level of body fat will be lower cuz you’re more active.”
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Sam Sulek’s Cardio Philosophy
Sulek’s approach to cardio is nuanced and goes beyond simple calorie burning. He emphasizes that cardio is not just about creating an energy deficit but is essential for heart health and overall well-being.
This perspective aligns with scientific research supporting the numerous health benefits of regular cardiovascular exercise.
Contrary to popular belief in some bodybuilding circles, Sulek advocates for maintaining cardio even during bulking phases.
He argues passionately against those who question this approach:
“People don’t seem to understand that there’s more benefits to cardio than just burning you know an x amount of calories… I always see the clips where people cut out me talking about like you got to do your cardio even on a bulk. Top comment every time: ‘Why would you do cardio on a bulk? The whole point of bulking is to gain weight and eat a lot of calories.'”
Sulek counters this argument by explaining:
“If you burn calories that doesn’t just mean that they disappear into nothingness. You’ve literally created a need for your body to want to replenish those calories that you burned… So you’re going to have to replenish it, you know.”
Sulek notes that consistent cardio significantly improves his performance during weight training sessions.
He experiences less fatigue between sets and can push harder during workouts.
This aligns with research showing that improved cardiovascular fitness can enhance resistance training performance, creating a synergistic effect between cardio and weightlifting.
What Sam Sulek Says About Cardio Timing
Timing is a crucial aspect of Sulek’s cardio philosophy. He prefers performing his cardio sessions in the morning, several hours before weightlifting. Sulek breaks down his reasoning for cardio timing into a hierarchy:
- Worst: Right before or after weightlifting
- Not ideal: Late at night
- Best: Morning, 3-4 hours before weightlifting
He explains, “I want to do my cardio at least 3-4 hours before actual weight training and ideally in the morning maybe six or 7 hours before just so by the time I’ve eaten some more meals gotten some food in me rested recovered it’s not like I’m absolutely dying after cardio.”
Implementing Sam Sulek’s Cardio Approach
Begin with shorter sessions and gradually work up to 30 minutes of moderate-intensity cardio daily.
Using a stationary bike or similar low-impact equipment can minimize stress on joints while still providing an effective cardiovascular workout.
You should break a bit of a sweat, but you should also be able to hold a conversation.
FAQ
How much cardio does Sam Sulek do every day?
Sam Sulek performs 30 minutes of cardio every morning, seven days a week. He maintains this consistent routine regardless of whether he’s bulking or cutting.
What does Sam Sulek say about cardio?
Sulek emphasizes that cardio has benefits beyond calorie burning. He advocates for daily cardio, even during bulking phases, citing improved workout performance, better recovery, and overall health benefits.
What type of cardio does Sam Sulek do?
Sulek primarily uses a stationary bike for his cardio sessions. He prefers this low-impact form of cardio as it allows him to maintain intensity without overly stressing his joints.
What are Sam Sulek’s cardio bike settings?
Sulek sets the bike difficulty to burn approximately 10 calories per minute. He typically uses a resistance level between 10-12 on the bike’s scale, aiming for a heart rate around 135 beats per minute.
Does Sam Sulek do cardio while bulking?
Yes, Sulek maintains his daily cardio routine even during bulking phases. He believes it helps with nutrient partitioning and allows him to eat more food while staying leaner.
When does Sam Sulek do his cardio?
Sulek prefers to do his cardio in the morning, several hours before his weightlifting sessions. This timing allows him to reap the cardiovascular benefits without interfering with his strength training performance.
Does Sam Sulek recommend fasted cardio?
Sulek doesn’t prioritize fasted versus fed cardio. He emphasizes that consistency is more important than whether you’ve eaten before your cardio session.
