Modern Wisdom #994 — Sam Sulek: The Endless Pursuit of Progress

Release Date: September 15, 2025
Host: Chris Williamson
Guest: Sam Sulek

Episode Overview

This episode features Chris Williamson in conversation with Sam Sulek—a prominent bodybuilder, fitness content creator, and exemplar of authenticity in an increasingly performative digital world. The discussion ranges from Sam's early obsessions, the philosophy of progress, dealing with criticism, body dysmorphia, the realities behind content creation, and the discipline required for elite pursuits. Sulek’s unvarnished approach to fitness and social media makes for an insightful, relatable, and often humorous examination of growth, motivation, and self-realization.

Key Discussion Points & Insights

Origins of Obsession & Authenticity

• Obsession Transfer:
  Sam’s journey into bodybuilding was less about competition and more about channeling his innate need for obsession (00:04–02:31).
  • Gymnastics Foundation: "It was just fun. I never had to be dragged to do it." — Sam Sulek (01:43)
• Authenticity in Posting:
  Sulek resists performative influencer culture, emphasizing documenting genuine routines and interests over manufacturing content trends (04:21–06:50).
  • Not Chasing Trends: “The best thing you could do is pick something you already do and just document that.” — Sam Sulek (05:36)

Balancing Transparency & Performance

• Challenges of Public Persona:
  As his audience has grown, Sam remains adamant about not letting the pressure of an audience change his workout ethic or authenticity (09:20–11:15).
  • On Being Watched: “If anything, it's a little bit of an accountability factor...” — Sam Sulek (08:45)
• Relatability Through Realness:
  Chris points out that highly transparent and authentic content, even showing discomfort or failures, is key to audience connection (03:42–04:21).
  • “Authenticity breeds relatability.” — Chris Williamson (03:47)
• Performativeness is Inevitable:
  Both recognize there’s always a bit of a gap between someone’s real self and their recorded persona, but striving for minimal distance is the goal (15:09–15:19).

Dealing with Criticism & Self-Worth

• The Nature of Hate Online:
  Sam explains that hate comments mean content is reaching new people, a sign of growth, and should be viewed with detachment (18:16–21:00).
  • Quote: “If you post on social media, you’re asking to get hated on. But if you’re unapologetically into something... it doesn’t matter.” — Sam Sulek (16:05)
• Resilience & Stoicism:
  Cultivating resilience toward criticism is a key lesson—separating critique from hate and not internalizing random negativity (19:25–21:00).
  • “It’s your responsibility to try to be impervious to it...you’re suffering in your own mind because it was your choice to let it in.” — Sam Sulek (20:30)
• Philosophy of Stoic Acceptance:
  Sam describes his evolving stoic mindset—controlling what one can, not lamenting what cannot be changed, and recognizing responsibility for one’s own emotional state (21:00–22:38).
  • “Was today a good day? If I make myself upset about like the stupidest things, well then I'm stressing myself out for no reason.” — Sam Sulek (21:02)

The Reality of Consistent Progress

• The Endless Grind:
  Both Chris and Sam stress the necessity of doing repetitive, unglamorous “boring work” for consistent progress, even at elite levels (32:04–35:45).
  • “It’s the world champions that are prepared to do the most boring work with the least complaining.” — Chris Williamson (34:05)
• Motivation vs. Discipline:
  Sam doesn’t consciously think about discipline—the workout is a non-negotiable. The hard-headedness of consistency has more value than fleeting motivation (71:31–73:00).
• "There is no... the idea of, okay, I need to take a break today or I need to take a rest day today... I treat it as this, like, this is going to happen." — Sam Sulek (71:31)
• Adapting Goals Over Time:
  As Sam evolves, so do his goals—moving away from ultra-extreme standards or desires as needs and perspectives shift (60:34–63:11).
  • “The bigger I’ve gotten, the more I’m content with the size I already am.” — Sam Sulek (60:34)
  • “If at any point that would happen, then that’s what I would do.” [on stepping away from bodybuilding] — Sam Sulek (63:11)

Social Media, Authenticity & Changing One’s Mind

• Growth in Public:
  Discussing the pressure of having past statements called out as “hypocrisy” vs. simple evolution of thought—maintaining openness to changing one's mind publicly (80:42–82:45).
  • “If you know that you have had a few things where you look back and say, yeah, I actually don't do... what I did at the time.” — Sam Sulek (81:52)
• Influence on Followers:
  Sam shares touching stories of fans—especially significant transformations from followers who applied his advice on discipline and consistency (48:53–52:57).
  • “When someone does that, honestly out of everything... I'm always more impressed... Like that's what I want to hear.” — Sam Sulek (52:25)

Body Image, Male Dysmorphia & Progress

• On Body Dysmorphia:
  Post-competition body fluctuations are tough, but Sam has developed comfort in his own skin, not chasing perfection for others (44:07–46:39).
  • “I'm not so concerned with how do I look today for everyone who's going to see me.” — Sam Sulek (45:56)
• Social Rewards & Gender Realities:
  Discussion about motivations—Sam humorously confirms that, contrary to the stereotype, bulking up is more respected by men than it is attractive to women (53:25–54:49; 54:50–55:21).
  • “If you get big enough, girls will talk to you because... they will come up and ask you for a picture for their dad.” — Sam Sulek (54:50)

Diet, Mistakes & Muscle Building

• Dieting: Consistency & Simplicity:
  Muscle building is primarily about calorie/protein tracking and adherence. Mistakes often come from overcomplicating or lacking consistency (87:06–89:26).
  • “Nobody’s going to be on their diet 50% of the time... That’s not going to work.” — Sam Sulek (87:06)
  • “Five minutes unfiltered in a pantry, you can completely undo all your work.” — Sam Sulek (88:43)
• Nutrition Fads & Bro-science:
  Chris and Sam reminisce about past diet fads, with Sam advocating for basic, steady protocols and learning from trial and error, rather than chasing “secret hacks” (99:36–102:10).
• Bioavailability:
  Sam stresses importance of counting only “direct animal proteins” toward protein targets for optimal muscle building (98:26–99:36).

Evidence-Based Fitness & Individualization

• Skepticism Toward “Perfect” Systems:
  Sam is wary of elitist, “evidence-based” factions that dismiss all other methods, emphasizing the importance of experience, individual response, and enjoyment (105:22–113:00).
  • “It’s a snake oil of an idea instead of a product.” — Sam Sulek (107:41)
  • “I’m not so much against any particular style... I’m not pleased to see people so unopen to discussion...” — Sam Sulek (113:00)
• What Really Matters:
  Progress comes from experimentation, commitment, and tailoring one’s approach—science can inform, but not replace, experience and consistency (110:26–111:13).

Notable Quotes & Memorable Moments

• On Consistency:
  “Those are the glorious, gloryless battles which, when won, add up to a seamless victory.” — Sam Sulek (31:00)

• On Social Media Success:
  “A lot of it... just could not be predicted but happened to work out really well.” — Sam Sulek (13:47)

• On Criticism:
  "If you’re unapologetically into something... you wouldn’t be offended by criticism. You’d think I’m weird for criticizing you.” — Sam Sulek (16:05)

• On Motivation:
  "I want to have an understanding that I know I can get where I want to go. ...Maybe in the beginning it was from optimal delusion, but you might even need some of that just to get started." — Sam Sulek (41:00)

• On Eating Post-Show:
  "I've never blown my calorie deficit from breakfast. It's always later in the day." — Sam Sulek (90:56)

• On Changing Practice:
  “I used to do basically three to four times the amount of volume in a workout that I do now.” — Sam Sulek (94:36)

• On Enjoyment vs. Efficiency:
  "I'm half chasing maximum enjoyment because I like to be in the gym." — Sam Sulek (109:18)

• Advice to Young Lifters:
  “If you're trying to follow the beaten path, you might miss opportunities to do awesome things—really do what you want to do instead.” — Sam Sulek (38:23)

Practical Takeaways & Recommendations

• Document What You Already Love:
  Don't try to fit into trends; let your genuine routines and interests shape your content.
• Be Accountable—But Not Performative:
  Accept the spotlight as motivation but resist altering your values or process for the audience.
• Stoic Mindset for Criticism:
  Treat hate as a mark of growing reach, not personal failure—embrace control over your reactions.
• Prioritize Enjoyment for Adherence:
  Find a training and nutrition approach that you enjoy—the best plan is the one you'll stick with.
• Update Your Views Proudly:
  Growth involves changing your mind; don’t fear being “called out” for evolving.
• Progress is Built on Boredom:
  Embrace the mundane—“boring work” is where transformation is forged.

Noteworthy Segments: Timestamps

• [00:04–02:31] Sam’s journey from gymnastics to bodybuilding.
• [04:21–06:50] Authenticity and content creation advice.
• [09:20–11:05] Accountability factor of filming workouts.
• [16:05–19:25] Handling hate and criticism.
• [21:00–22:38] Stoic reflections on self-worth and stress management.
• [34:05–35:45] The necessity and value of “boring work.”
• [44:07–46:39] Body image, dysmorphia, and finding comfort.
• [52:57–54:21] What impresses Sam most about followers.
• [60:34–63:11] Adjusting goals and weighing health vs. aesthetics.
• [71:31–73:00] The discipline–motivation dichotomy.
• [87:06–89:26] Common diet mistakes and the pitfalls of inconsistency.
• [105:22–113:00] Evidence-based vs. experiential training approaches.
• [115:47–128:55] Sam’s “desert island” top 10 exercises for bodybuilding.

Final Thoughts

Chris and Sam deliver an in-depth, refreshingly honest look at the psychology, discipline, and philosophies underpinning both bodybuilding and personal growth. This episode is a must-listen for anyone seeking substance over shortcuts, curiosity over dogmatism, and sustainable progress through radical self-honesty.

“To be the same guy over time is, you know, just suck.” — Sam Sulek (80:43)

End of Summary