Sam Sulek is hoping to make his mark on the IFBB throughout his professional debut at The Arnold in March. To try this, the favored YouTube iron pumper is maximizing the muscle features acquired during his bulking phase by coaching in a means that sculpts his physique with out risking damage. Right here’s methods to strive Sulek’s “No Ache, No Vein” Quad Day.
Earlier than the exercise even obtained underway, the 23-year-old famous that he likes to get a good night’s sleep earlier than train periods to enhance each the standard, and delight degree of every exercise. The rising bodybuilding star calls this philosophy the “prep behind the raise,” and says that he has little time for many who brag that they’ve made it to the gymnasium on simply a few hours sleep. “What in the event you simply slept effectively?” 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
(Quick Relaxation)
Alternating Single Leg Extension: 4 Units of 5 Reps
(Quick Relaxation)
Alternating Single Leg Extension: 4 Units of 5 Reps
(Quick Relaxation)
Seated Hip Press Machine: 3 Units (Relaxation-Pause)
(Quick 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 centered on going “a bit over upkeep” whereas within the slicing section, in an effort to excellent his physique for showtime with out risking damage. That doesn’t imply any much less effort, nonetheless, as he proved to his loyal YouTube viewers.
Beginning with a lighter, squeezing motion, and “actually getting a great burn,” the massive man stated that he likes to heat up with single leg extensions relatively than go all out with double leg workout routines. This forces him to focus on high quality reps, however whereas the burden 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 significantly 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 only a few seconds out earlier than choosing rest-pause reps. This implies
he’ll now rep to failure, take a couple of seconds out to breathe, after which rep to failure once more, repeating the method till he’s spent. Studies have suggested that this technique can result in better will increase in IGF-1, energy, and muscle mass. He accomplished three hip press units in whole utilizing this technique. “That triple relaxation pause set positively did a bit 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 have been crushed by repping one set to failure, and hitting 14 strong 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 stated. “So, positively, some meat on my bones,” exclaimed the star, demonstrating his popping quads with veiny vascularity. It seems that Sam Sulek might 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 entire video, see beneath.
