How To Go Hard, Even When You Don’t Want To - Sam Sulek - #1157

Episode of Modern Wisdom · October 1, 2026 · 1 h 41 min

Chris Williamson and bodybuilder Sam Sulek discuss training hard over optimising, married life, winter discipline, bodybuilding culture, self-coaching, and peptides.

Summary

Bodybuilder and YouTuber Sam Sulek joined Chris Williamson to discuss his approach to training. Sulek argued that gradually raising one's own standards and simply training harder matters more than exotic exercise variations or study-driven optimisation, noting that exercise research subjects do not resemble serious lifters. Williamson linked this to a broader backlash against over-optimisation and framed it as principles versus tactics. The pair also discussed the 'boy kibble' food trend and the value of basic, protein-focused meals.

Sulek talked about keeping much of his private life off camera, his recently announced marriage, and his view that young men delay commitment too long for career reasons. Williamson argued that a supportive relationship is a major advantage. They then discussed using a 'winter arc' to lock in, upward and downward habit spirals, and how to enter January with momentum, with Sulek recommending easing in with small incremental steps.

The conversation turned to bodybuilding culture: Williamson lamented the deaths of Greg Plitt, Zyzz and Rich Piana, and both argued that the era of Ronnie Coleman, Jay Cutler, Kai Greene and Phil Heath had more character than today's outcome-focused scene. They praised Chris Bumstead and Joe Rogan as positive figureheads. Sulek explained why he coached himself for his shows, including his Arnold pro debut, and recounted Jay Cutler's motivating feedback.

Finally, Sulek discussed co-owning a peptide company, his use of BPC-157, TB-500 and GHK-Cu, the hype around peptides and retatrutide, and said he had not tried GLP-1 drugs because his appetite is manageable. Williamson reflected on anchoring and adoption in how society views such interventions.

Chapters

0:22
Raising the bar
Sulek describes continually raising his own standards and making intense effort feel normal.
Linked moment · 6:00Skip to 6:00 using a listen link in the info box.
6:00
Basics over optimisation
Sulek criticises gimmicky exercises and the limits of exercise science, and Williamson ties this to a backlash against over-optimisation.
15:05
Boy kibble and simple eating
The pair discuss the 'boy kibble' trend, the perfect bowl, and why plain gym food is satisfying.
20:10
Managing exposure and marriage
Sulek explains keeping his private life off camera and discusses marriage, kids and commitment.
33:43
Winter arc and locking in
They discuss staying disciplined through winter, including a Mike Tyson clip on early-morning runs.
42:05
Spirals and changing direction
Williamson and Sulek discuss redundancy, upward and downward habit spirals, and gym feedback loops.
47:25
Entering the new year with momentum
Sulek advises easing in with small steps rather than waiting for January.
52:40
Escaping a downward spiral
Sulek recommends watching people who have done what you want to do for inspiration.
54:18
Bodybuilding's trailblazers and eras
They discuss Greg Plitt, Zyzz, Rich Piana and the character-driven eras of bodybuilding versus today.
1:05:20
Lessons from Chris Bumstead
Sulek recalls Bumstead's aura and Williamson praises Bumstead and Joe Rogan as positive figureheads, then discusses authenticity on social media.
1:16:32
Coaching himself
Sulek explains why he prepared for shows without a coach and recalls training with Jay Cutler.
1:26:37
Peptides and GLP-1s
Sulek discusses his peptide company, peptides he uses, retatrutide hype, and why he hasn't tried GLP-1s.
1:37:23
Principles versus tactics and wrap-up
The pair discuss individual differences in appetite and close with where to find Sulek.

Key points

What was said, by whom, with the exact words. Timestamps jump to the moment.

Sam Sulek
Sulek says he prioritises training intensity over training precision.
“I'd rather train super hard than super smart is kind of how I would put it”
Listen from 9:34 · Training intensity versus optimisation
Sam Sulek
Sulek argues exercise science studies use subjects unrepresentative of serious lifters.
“the people in these studies are not me. And they're not a lot of other people who want to work out super hard either”
Listen from 9:49 · Training intensity versus optimisation
Chris Williamson
Williamson cites Rob Henderson's observation contrasting working-class and upper-class food.
“working class food tastes better than it looks and upper class food looks better than it tastes”
Listen from 17:53 · Boy kibble
Chris Williamson
Williamson advises creators to be careful about personal disclosure because it is hard to undo.
“when you open the door to that part of your life it's very hard to close it”
Listen from 22:13 · Social media and self-presentation
Sam Sulek
Sulek challenges men who say they are not ready for kids, arguing time is running out.
“well, when, when are you going to be ready, man? You know, like time's kind of ticking”
Listen from 25:20 · Marriage and long-term partnership
Chris Williamson
Williamson argues relationship quality matters more to happiness than career success.
“good career and an unhappy marriage will make you miserable, but a bad career and a happy marriage will mean that you probably don't give a fuck”
Listen from 25:52 · Marriage and long-term partnership
Sam Sulek
Sulek recommends asking what your future self would want you to do now.
“But it's like, what would you in a year want you to do right now? I love that question”
Listen from 38:08 · Winter arc
Chris Williamson
Williamson argues motivation is not a necessary precondition for taking action.
“feeling motivated is an unnecessary middle step between where you are and doing the thing”
Listen from 40:55 · Self-improvement
Chris Williamson
Williamson argues the gym is addictive because the pump previews future results.
“you get a preview of where you will be if you keep going during the process”
Listen from 45:55 · Training intensity versus optimisation
Sam Sulek
Sulek advises beginners to start small, since early incremental changes are proportionally large.
“to start from zero is half the hardest part but also half the easiest part because the smallest incremental changes are percentage-wise huge”
Listen from 50:27 · Self-improvement
Chris Williamson
Williamson believes gym culture would be markedly different had Greg Plitt and Zyzz lived.
“if Greg Plitt and Ziz hadn't passed away, I think that we would have a markedly different gym culture today”
Listen from 54:41 · Bodybuilding culture
Sam Sulek
Sulek compares the character-driven bodybuilding of the 1990s and early 2000s to professional wrestling.
“yeah, the 90s, early 2000s, like, it was to the same prestige as, like, the WWE”
Listen from 1:01:07 · Bodybuilding culture
Chris Williamson
Williamson argues bodybuilding depends heavily on the personalities of its competitors.
“bodybuilding in particular is reliant on not just the bodies, maybe even more the personalities of the people that are involved in it”
Listen from 1:04:06 · Bodybuilding culture
Sam Sulek
Sulek argues the most successful creators document what they would be doing anyway rather than forcing relatability.
“the guys who end up doing the best are the ones where what they're doing is just what they would be doing anyway”
Listen from 1:11:32 · Social media and self-presentation
Sam Sulek
Sulek says a prescribed plan from a coach would feel like homework to him.
“if you gave me a piece of paper that had the workout for the day and my meals for the day”
Listen from 1:16:32 · Self-coaching in bodybuilding
Sam Sulek
Sulek says influencer bodybuilders often attract drama when they hire coaches, one reason he coaches himself.
“they always just get drama when they get a coach”
Listen from 1:16:43 · Self-coaching in bodybuilding
Sam Sulek
Sulek reports that GHK-Cu has visibly improved his skin.
“I can definitely tell my skin's looking a little better from that one”
Listen from 1:27:47 · Peptide therapy
Sam Sulek
Sulek claims companies bundling retatrutide in ads are offloading stock before expected regulatory action.
“Because all these companies are about to get cease and desisted”
Listen from 1:29:17 · Retatrutide
Chris Williamson
Williamson wonders whether permitted peptide use will be rolled back after Robert F. Kennedy Jr. leaves office.
“I'll be interested to see if RFK, when he leaves, if this peptide thing gets rolled back”
Listen from 1:35:07 · Peptide therapy
Sam Sulek
Sulek says he hasn't tried GLP-1s because his appetite makes dieting manageable.
“I'm kind of right in the, I call it a sweet spot of diet”
Listen from 1:36:49 · GLP-1 receptor agonists
Chris Williamson
Williamson argues principles are more robust than tactics.
“tactics are very fragile and principles are much more robust”
Listen from 1:40:05 · Training intensity versus optimisation

People

In the conversation

Chris WilliamsonBritish podcaster and host of Modern Wisdom
Sam SulekAmerican professional bodybuilder and YouTuber

Discussed

Chris BumsteadCanadian bodybuilder and six-time Classic Physique Mr. Olympia
Joe RoganAmerican comedian and host of The Joe Rogan Experience
Mike TysonFormer heavyweight boxing champion who fought Jake Paul
Tom PlatzAmerican bodybuilder famed for leg development
ZyzzAustralian bodybuilding internet personality who died in 2011
Greg PlittAmerican fitness model and motivational figure who died in 2015
Rich PianaAmerican bodybuilder and YouTuber who died in 2017
Jay CutlerFour-time Mr. Olympia bodybuilder
Ronnie ColemanEight-time Mr. Olympia bodybuilder
Kai GreeneAmerican professional bodybuilder
Phil HeathSeven-time Mr. Olympia bodybuilder
Arnold SchwarzeneggerAustrian-American bodybuilder, action star and former California governor, described as Stallone's longtime rival and later friend
Robert PlominBehavioral geneticist
Rob HendersonAmerican writer and commentator
Robert F. Kennedy Jr.Health secretary whose appointment Jesse Kelly cited as coalition-building

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From the publisher

Sam Sulek is a professional bodybuilder and YouTuber. Expect to learn Sam’s thoughts on evidence-based exercises, how Sam is balancing married life with his career ambitions, how to lock in on your diet and exercise for the upcoming Winter, why Sam chose to coach himself instead of hiring coaches, what to do if you’re feeling lost and not where you want to be in life, and much more… Sponsors: Get 10% discount on all Gymshark products at https://gym.sh/modernwisdom (use code MODERNWISDOM10) Get 160+ lab tests for just $365 and save an extra $25 at https://functionhealth.com/modernwisdom Get 35% off your first subscription on the best supplements from Momentous at https://livemomentous.com/modernwisdom Get up to $50 off the RP Hypertrophy App at https://rpstrength.com/modernwisdom See discounts for all the products I use and recommend: ⁠⁠https://chriswillx.com/deals⁠ Get ChatGPT to explore ideas, solve problems, and learn faster at ⁠https://chatgpt.com Timestamps: (00:00) How Sam Keeps Raising the Bar (09:40) Why Mastering the Basics Beats Over-Optimisation (15:05) Is Boy Kibble Better Than It Looks? (20:04) The Art of Managing Your Exposure (23:07) How Has Married Life Changed Sam? (33:42) How to Boss Your Winter Arc (42:04) Why Changing Direction Is a Superpower (48:25) The Best Way to Enter 2027 With Momentum (52:40) How to Escape a Downward Spiral (57:31) The Trailblazers of Bodybuilding Culture (01:05:41) What Has Sam Learnt From Chris Bumstead? (01:16:27) The Benefits of Coaching Yourself (01:24:44) Whose Bodybuilding Advice Would Sam Trust? (01:26:36) Why Sam Is Invested in Peptides (01:36:39) Would Sam Ever Try GLP-1s? (01:40:21) Where to Find Sam Extra Stuff: Get my free reading list of 100 books to read before you die: ⁠https://chriswillx.com/books⁠ Try my productivity energy drink Neutonic: ⁠https://neutonic.com/modernwisdom⁠ Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: ⁠lnkfi.re/SN-Goggins⁠ #712 - Dr Jordan Peterson -…

Summary, chapters and key points were generated from the episode transcript on October 4, 2026. Quotes are checked word for word against the transcript.

Categories: Fitness·Self-Improvement·Relationships