Sam Sulek is hoping to make his mark on the IFBB throughout his professional debut at The Arnold in March. To do this, the favored YouTube iron pumper is maximizing the muscle positive aspects acquired throughout his bulking section by coaching in a manner that sculpts his physique with out risking damage. Right here’s the way to strive Sulek’s “No Ache, No Vein” Quad Day.
Earlier than the exercise even received underway, the 23-year-old famous that he likes to get a very good evening’s sleep earlier than train classes to enhance each the standard, and pleasure degree of every exercise. The rising bodybuilding star calls this philosophy the “prep behind the raise,” and says that he has little time for individuals who brag that they’ve made it to the health club on simply a few hours sleep. “What if you happen to simply slept nicely?” he informed his 4.3+ million subscribers. “Then you definately’d be lifting even higher since you’re recovered and you are feeling good.”
Sam Sulek’s ‘No Ache, No Vein’ Quad Exercise
(Warmup)
Alternating Single Leg Extension: 1 x 10, 1 x 8, 3 x 5
(Working)
Alternating Single Leg Extension: 5 Units of 5 Reps
(Brief Relaxation)
Alternating Single Leg Extension: 4 Units of 5 Reps
(Brief Relaxation)
Alternating Single Leg Extension: 4 Units of 5 Reps
(Brief Relaxation)
Seated Hip Press Machine: 3 Units (Relaxation-Pause)
(Brief Relaxation)
Finisher:
Seated Leg Extension: 1 Set to failure
Exercise Breakdown
Sulek shared that as a result of he’s now round 60 days out from his IFBB Professional debut, the bodybuilder just isn’t seeking to go loopy heavy, however is as an alternative targeted on going “somewhat over upkeep” whereas within the slicing section, as a way to excellent his physique for showtime with out risking damage. That doesn’t imply any much less effort, nevertheless, as he proved to his loyal YouTube viewers.
Beginning with a lighter, squeezing motion, and “actually getting a very good burn,” the large man mentioned that he likes to heat up with single leg extensions quite than go all out with double leg workouts. This forces him to focus on high quality reps, however whereas the load could also be lighter throughout this season, the depth remains to be via the roof. Sulek completes 5 units of alternating leg extensions earlier than persevering with with 13 working units, solely stopping when he reaches full failure, thus critically hammering these quads.
The second train in his session is the seated hip press, concentrating on the glutes, quads, and hamstrings. “Heavy however not too heavy,” commented Sulek. “I don’t must fri**ng rip my quad off, or something proper now,” reasoned the social media sensation. After his first set of ten reps, Sulek takes just some seconds out earlier than choosing rest-pause reps. This implies
he’ll now rep to failure, take just a few seconds out to breathe, after which rep to failure once more, repeating the method till he’s spent. Research have advised that this system can result in better will increase in IGF-1, energy, and muscle mass. He accomplished three hip press units in complete utilizing this methodology. “That triple relaxation pause set positively did somewhat greater than I bargained for,” shared Sulek after his legs may very well be seen visibly shaking. “In a great way, he confirmed.”
For the finisher, the rising bodybuilding star went again to the leg extension machine for some extra double leg work, ensuring that his quads had been crushed by repping one set to failure, and hitting 14 stable reps within the course of. Throughout his staple post-workout pose down, Sulek revealed that his legs confirmed nice separation via the calves to the knee, “after which the quad up prime begins actually beefing up,” he mentioned. “So, positively, some meat on my bones,” exclaimed the star, demonstrating his popping quads with veiny vascularity. It seems that Sam Sulek can be presenting an superior decrease physique when he lastly returns to the stage. He’ll make that return, and his IFBB Professional debut, on the Arnold (in Ohio), within the Traditional Physique division, with the finals set for March 6. Then, he’ll then fly to the Arnold UK for the finals March 28, 2026, in Birmingham England.
To observe the whole video, see beneath.
