Before training even started, the 23-year-old noted that he likes to get a good night’s sleep before training sessions to improve both the quality and enjoyment level of each workout. The rising bodybuilding star calls this philosophy the “preparation behind the lift” and says he has little time for those who brag about making it to the gym with just a few hours of sleep. “What if you just slept well?” he told his more than 4.3 million subscribers. “Then you can lift even better, because you have recovered and feel good.”
Sam Sulek’s ‘No Pain, No Vein’ Quad Workout
(warm-up)
Alternate single leg extension: 1×10, 1×8, 3×5
(Working)
Alternate single leg extension: 5 sets of 5 reps
(Short rest)
Alternate single leg extension: 4 sets of 5 reps
(Short rest)
Alternate single leg extension: 4 sets of 5 reps
(Short rest)
Seated hip press machine: 3 sets (rest-pause)
(Short rest)
Finish:
Seated leg extension: 1 Set to fail
Training distribution
Sulek said that because he’s now about 60 days away from his IFBB Pro debut, the bodybuilder has no plans to go crazy, but is instead focused on “a little bit of over-maintenance” while he’s in the cutting phase, to perfect his physique for showtime without risking injury. However, that does not mean less effort, as he proved to his loyal YouTube viewers.
Starting with a lighter, squeezing motion and “really getting a good burn,” the big man said he likes to warm up with some leg extensions instead of going all out with double leg exercises. This forces him to focus on quality reps, but while the weight may be lighter this season, the intensity is still immense. Sulek completes 5 sets of alternating leg extensions before moving on to 13 work sets, only stopping when he reaches complete failure, severely hammering those quads.
The second exercise in his session is the seated hip press, targeting the glutes, quads and hamstrings. “Heavy but not too heavy,” said Sulek. “I don’t need to rip my quad off or anything right now,” the social media sensation reasoned. After his first set of ten reps, Sulek takes just a few seconds before opting for reps during the rest break. This means
he now repeats a failure, takes a few seconds to breathe, and then repeats a failure again, repeating the process until he runs out. Studies have suggested that this technique can lead to greater increases in IGF-1, strength and muscle mass. He completed a total of three hip press sets using this method. “That triple rest definitely did a little more than I expected,” Sulek said after his legs were visibly shaking. “In a good way, he confirmed.”
For the finisher, the rising bodybuilding star went back to the leg extension machine for some more double-leg work, making sure to crush his quads by repeating one set to failure, completing 14 solid reps. During his key post-workout pose, Sulek revealed that his legs showed great separation, from the calves to the knee, “and that’s when the quad-up top really starts to get stronger,” he said. “So, sure, some meat on my bones,” the star exclaimed, showcasing his popping quads with veiny vascularity. It looks like Sam Sulek will showcase a killer lower body when he finally returns to the stage. He will make that return, and his IFBB Pro debut, at the Arnold (in Ohio), in the Classic Physique division, with the finals on March 6. He will then fly to Arnold UK for the final on March 28, 2026 in Birmingham, England.
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