Fitness influencer Sam Sulek has a secret for his monstrous quads. He calls the leg-day mantra 'No Pain, No Vein.'

At just 24 years old, fitness influencer Sam Sulek has built a massive following of 4.41M subscribers on YouTube through his brutal approach to iron pumping and physical shaping.

Now the rising star is eyeing the IFBB Pro stage and is set to make his debut in March at one of the most prestigious bodybuilding events, the Arnold Classic.

Before going Pro, Sukek tested the amateur circuit, appearing in NPC bodybuilding events in 2023. This is well documented in his socials, alongside his recent escapades.

The young bodybuilder will compete in the Classic Physique division of the illustrious event, which will be held in Ohio, with finals on March 6. After finishing the US leg of the tournament, Sulek will fly to Birmingham to compete in the UK version of Arnold Classic set for March 28.

He is leaving no stone unturned to prepare for the stage. He has curated every training session based on quality, recovery, and intensity, and THE 'No Pain, No Vein' workout.

Sam Sulek's 'No Pain, No Vein' quad day workout

The 'No Pain, No Vein' training approach is a balance of hard work and smart work. Instead of relying on the heaviest weights, he designed the routine in a way that the sets and movements maximize quads and minimize the risk of injuries.

Here is how it's done:

Alternating Single Leg Extensions:

Warmup:

(1 set of 10 reps, 1 set of 8 reps, 3 sets of 5 reps)

Working set:

5 sets of 5 reps

Rest

4 sets of 5 reps

Rest

3 sets (Rest pause)

Rest

Seated Hip Press Machine (3 sets - Rest pause)

Finisher: Seated Leg Extension (1 set to failure)

Sam Sulek understands that a training routine isn't effective if a healthy lifestyle does not support it. That's why he follows a 'prep before the lift' approach to aid his training. He ensures to get a good night's sleep before working out, to maximize training quality and enjoyment.

Commenting on the athletes who run on a few hours of sleep, he said, "What if you just slept well? Then you'd be lifting even better because you're recovered and you feel good."

Do you agree? Would you try his routine?

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Written by

Ruwa Javed

Edited by

Joyita Das