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 beneficial properties acquired throughout his bulking part by coaching in a manner that sculpts his physique with out risking harm. Right here’s the way 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 evening’s sleep earlier than train periods to enhance each the standard, and pleasure degree of every exercise. The rising bodybuilding star calls this philosophy the “prep behind the carry,” and says that he has little time for many who brag that they’ve made it to the health club on simply a few hours sleep. “What for those who simply slept nicely?” he advised his 4.3+ million subscribers. “Then you definately’d be lifting even higher since you’re recovered and you’re 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 will not be seeking to go loopy heavy, however is as a substitute centered on going “a little bit over upkeep” whereas within the slicing part, with a purpose to good his physique for showtime with out risking harm. 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 burn,” the large man stated that he likes to heat up with single leg extensions fairly than go all out with double leg workout routines. This forces him to focus on high quality reps, however whereas the load could also be lighter throughout this season, the depth continues to be by way of 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, focusing on the glutes, quads, and hamstrings. “Heavy however not too heavy,” commented Sulek. “I don’t have to 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 urged that this method can result in larger will increase in IGF-1, energy, and muscle mass. He accomplished three hip press units in complete utilizing this technique. “That triple relaxation pause set undoubtedly did a little bit greater than I bargained for,” shared Sulek after his legs could possibly 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 by way of the calves to the knee, “after which the quad up prime begins actually beefing up,” he stated. “So, undoubtedly, some meat on my bones,” exclaimed the star, demonstrating his popping quads with veiny vascularity. It seems that Sam Sulek will likely 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.
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