The Bulk Day 82 - Arms - 21 Inches Pumped By Christmas? 

Thanks Sam. It’s been 356 days and I haven’t lost any motivation. I’m doing cardio 3 days a week because of you.

41:37 I used to avoid chicken breast as well because I thought it was always dry, bland, and just a boring choice of protein. But I found some great ways to prepare it about a year ago, and now it's a staple. The key is marinating the chicken for at least an hour and cooking it properly. I’ve skipped the marinating a few time and it’s not terrible, but definitely not as good. My method is pretty simple, though I like experimenting with different flavors, so these marinade recipes might not suit everyone. If you're using whole chicken breasts (not tenders or slices), make sure to pound them flat so they cook evenly. Chicken Marinades (for about 1 lb of chicken) Basic Marinade: 1 tbsp olive oil 1 tsp lemon juice 1 tsp Dijon mustard Salt Smoked paprika Garlic powder Onion powder Black pepper Optional: herbs like thyme or oregano Mexican-Inspired Marinade: 1 tbsp olive oil 1 tsp lime or lemon juice Smoked paprika Garlic powder A pinch of cumin and thyme Cayenne or black pepper Salt (Not authentic, but I use it for fajitas, etc. Adjust spices to taste.) Garlic Parmesan Marinade: 1 tbsp olive oil 1 tsp white wine vinegar 1 tsp garlic powder ½ tsp dried oregano ½ tsp onion powder Black pepper Salt (black or truffle salt recommended) Grated Parmesan Optional: a bit of honey or sweetener to balance flavors Herb & Tomato Marinade: 1 tbsp olive oil 1 tbsp tomato paste 1 tsp lemon juice A little lemon zest Garlic powder Oregano Thyme Cayenne Smoked paprika Salt Asian-Inspired Marinade: 1 tbsp olive oil 1 tbsp balsamic vinegar 1 tbsp soy sauce 1 tbsp Worcestershire sauce Salt White or black pepper Garlic powder 1 tsp brown sugar, honey, or another sweetener Some good tips for cooing chicken breast I have are: Use olive oil or another fat to help the chicken cook evenly and absorb flavors. Include an acidic ingredient (lemon juice, vinegar) to tenderize the meat. Season generously with your preferred spices. Cook it properly for the best result. I prefer baking over pan-frying, as it’s more consistent. Let the chicken come to room temperature first. Preheat the oven to 425°F (220°C) or 390°F (200°C) if using a fan-forced oven. Line a baking pan with foil, place the chicken on it, and bake for 15 minutes. Then, grill on high for the last 2 minutes. The internal temperature should reach 165°F (75°C). Let it rest for 15 minutes before slicing to retain the juices. (again, cooking time may vary if you're using tenders or pre-sliced chicken.) Man this comment is long, sorry for letting my inner foodie out.

The over 50 gains are strange. The muscles stand out but are not as 'full' as when we're younger. I don't call myself 'locked in' but going to the gym daily is just what I do. I stopped tracking macros well over a decade ago until watching Sam and telling myself...He's calling ME out...OK he's right, I can push myself harder after seeing the work he's putting in. lol

3:45 100% talking about jacksfitness 😂😂😂

13:30 -Backlit to add depth -Machine in the foreground to frame the subject and lead the viewer. -Leading lines in the window and ceiling lights to further guide the viewer and add depth to the shot. Sam you’re taking the cinematography of your videos to the next level and it’s not going unnoticed.

I haven’t watched Sam in like 2 weeks, this bulk is going crazy!!

I started at 5'9". After watching Sam for a week I'm now 6'8"

I don’t go to the gym to look like Sam but I still enjoy his insights and content.

3:47 jacks fit 100% 😂

My daily reminder to hit the gym

Bro’s bulking past Christmas YES

I started my gym journey at 5’ 9” 135ish. In 2 months I’ve gained 8 pounds and I can now max out 2 machines for reps of 5 or more. Sam is the inspiration…

The gym is cool , but i watch you because of the video , i like the way you keep consistency and talk so peacefully !! Keept up the good work!!

3:45, "I have in fact lost weight" 😂

14 years training and I’m still learning new things in the gym from friends and videos and randoms in the gym it’s great always something to learn no matter how long you been doing something

What he said about fall is so true. I love wearing jackets. Thats like a big reason why fall is my favorite month

Havent worked out in a year, finally one year later ive had the urge to start going again. Keep in mind i was going minimum 20 times a month before hand. I went yesterday, almost felt like i was a newbie haha. Had to come back to sulek and get some inspo on the workouts. Been a viewer since the start of the channel keep it up bud!

First. And definitely 22 by Christmas. Let’s go!!!

I've been waiting, a new one from you!

Coming up on the caffeine as we speak, getting ready for arms. The timing is impeccable

I usually put a video on to listen to while I'm in the shower... I wonder what my family must think when hearing the sounds of Sam grunting thru the bathroom walls...😅😅😅 I swear it's just my video!!!😅

Watching Sam skull crush my max deadlift 💀 😭

Christmas Sulek gonna hit different

The simple way I've been meal prepping a few days of chicken breast at a time for the last 9 months: - preheat oven to 300 degrees - place the chicken breast in a deep baking pan (if the breasts are on the thicker side, then fillet them or hammer them first) - pour a half inch of with white wine or low sodium chicken broth in the pan - bake at 300 degrees for 20 minutes - take the pan out, flip the breasts over - add more white wine or chicken both to bring back to half an inch - sprinkle preferred seasoning on top of the breasts - bake at 300 degrees for another 25 minutes As far as the sprinkle of seasoning, I usually add just ground black pepper, since i put spicy mustard or BBQ sauce on it at time of eating, but other times I've used an Italian seasoning mix if i want it to be flavorful on it's own. Yes it'd be so much more flavorful on it's own if let to sit in a creative marinade ahead of time like that one big comment detailed, but you requested "simple" since you'll be adding a condiment of choice at time of eating and that happens to be what I've been doing as well. Also you don't want to have cooked chicken in the fridge for more than 4 days, hence why I've only been prepping 3 days worth at a time.

A few months ago, I started noticing how my energy and motivation were fading, and it really hit me that my unhealthy eating habits and low testosterone were playing a huge role in it. I stumbled upon a book called ‘You Are Stronger Than You Think’ by Borlest, and it completely shifted my perspective. It talks about how both your diet and hormones can seriously impact your progress, and it honestly made me rethink a lot. I’ve been applying some of the tips, and I’m already feeling more driven and focused on improving myself. Just thought I’d share in case anyone else is feeling stuck like I was

When I was21-25. I’m 54 now. I had 23 inch arms. I would go heavy heavy. I would do those seated 1 arm dumbbell curls … four hours. At the house…On and off. There was no overtraining. I was a monster. But you have to go heavy. Intelligently. Psychotically. heavy, heavy, heavy

Concentration curls have always been goated

just the thing I needed to see before my arms day tomorrow!

Sam!! for the eggs try using the beef tallow to cook them in, it’s been a game changer for me and they are more moist and not as dry. Also been using the tallow for the potato’s and that tallow is such a great tool

Incline bench slightly higher than your skullcrushers, straight bar cable attachment behind you so the cable goes in front of your face when you push down. Absolutely isolates the triceps better than anything else, no chest or shoulder used at all! Unreal burn and strength

The consistency is super helpful Sam. I am in the stage of locked in where I never miss the gym (5-6x/week), but my diet is the variable I have the hardest time locking in. Just eating enough food consistently, particularly on days where my schedule is wack. I’m up about 10 pounds though and I want to stay above 210, thanks for the motivation my friend.

Good car talk today. I usually use your videos as audio pre workout and listen while I get ready. If I’m hearing your voice my body knows we’re gyming soon. Thank you

we need some more qnas 🙏

Just quit armwrestling after doing it for about 2 and a half years straight. Im getting back into bodybuilding style training. Finally time to hit failure again

16:14 - 16:55 the guys ain’t even wanna lift anymore after seeing you throw that weight around

Sam i started the gym 4 months ago because of your videos,keep doing what You do bro

41:37 use a bit of extra virgin olive oil, smoked paprika, garlic salt, black pepper, and chilly powder and mix them together and coat your chicken breast with a good amount of it. Cook at 450 for 18 minutes and it turns out incredible and not dry at all. I also make a garlic sauce with the runoff liquids after you cook the chicken. Mix it with 4 garlic gloves (finely chopped) and maybe a quarter stick of butter. It actually my go to meal for my family because they love it.

I’m calling it. The 25th of December Sam’s Arms are going to be 23 inches Also Sam on another note when are you going to make a video about how to track proteins, carbs, and fats? It would really help. 😁

You are literally the Bob Ross of the gym 😂

Cbums new guy talks about the eccentric phase and the 4 sec count alot actually. It's the new meta

These videos help with my depression.

Nah, 'cause Sam is skullcrushing my bench💀. San, I love your videos, I watch them while at the gym.

You should post a public workout playlist.

You can do it Sam 💪🏻 you've definitely have the drive and determination so only thing is sickness or the "I" word. 🙏🏽

Sam dropping the Zen truth about the non dualist state of advanced lifting where effort no longer requires effort

You're getting there Bro.. Keep going!

Come to England, it’s always jacket weather.

Yes! Skullcrusher sighting hype

I’ve been prepping chicken tenderloins. A little more expensive then breast but quicker and easier to cook. Put them in the oven salt, pepper, olive oil at 400-425 for 15 minutes no flip and they are perfect. Then let them rest and just take out the tendon and season. You can prep several pounds at once

Legs are shredded, Got my yellow chicken curry and rice, new sam sulek. What more should be said than, "Yippee"?

I see individuals who go to the gym almost every day (usually dressed in Wolves & Young LA clothes) and see no type of results. Usually recording their workout for I dont know what reason. Gym Culture changed so drastically after tik tok popped off. The Gym is the new Club.

eccentric is the portion of the rep where the muscle fibers are most activated, it’s like constant repeating concentrics to the muscle fibers

44:20 Sam's talking about "second breakfast" 😂

Pro-tip: just quickly swirl your protein+oats shake. That keeps the oats on top and you don't have to keep closing it, shaking, open, sip etc constantly

I also used to start off biceps with heavy normal dumbbell curls, but I noticed it really wasn’t doing much for me. Then I made the switch to moderate weight concentration curls with emphasis on the squeeze. The difference made by that simple substitution was huge.

Thank God my cut is finally over. First workout today, and I finally got an awesome pump again. Bulk, here I come!

Sam you should check some of the frozen already cooked chicken at Costco. I get their frozen: -Shrimp -Tyson Rotisserie Seasoned Unbreaded Chicken Breast Strips -tilapia or cod Also their packet of egg white cartons and their Fresh Additions Fully Cooked Chicken Breast Bites. It’s very convenient to have because you can just add Bbq sauce or some hot souce and eat it with your favorite carbs

Thanks for always pushing the point of doing your 30mins of cardio. It motivates me to go do it.

I am the definition of locked in right now. While I'm on the gear its full steam ahead and make the most of it

I probably need to lock in, just the way ive been carrying myself for the past month or two is lacking in effort. I have a feeling this is due to being out of season in track but thats honestly just a shit excuse to not work as hard as i could. I needed this video to put me on track to locking back in and putting in full effort and not half assing not only lifting, but schoolwork and other stuff.

0:48 what was the noise 😂

I’m two months into my bulk just started my senior year last Wednesday, school schedule fked over my diet routine, but with all these tips on meal prep and working out in school (if there’s a weight room) I’ll might be able to put on a couple pounds and make some gains in the upcoming month’s

Zero stim pre is still a huge difference maker. I can’t drink coffee - up all night but citruline and other stuff is great!

Sam talking about putting in blended oatmeal into a protein shake but you have to open the lid after every sip sod that , here in the UK we have a thing called ready brek that works well or just a cheap little blender

if you push towards failure all the time even if you don't succeed you'll always be close

There really is no excuse. I'm in my mid-thirties and I was really ripped when I was younger but decided to let myself go and get fat. I've been half assing it in the gym and not seeing any results. I want to complain but listening to Sam it makes me realize that it's my fault. If you don't want to track your macros and if you don't want to push yourself hard in the gym and if you don't want to do your cardio then you won't see any gains. You got to do what you got to do to see them gains!

Cook chicken breast seasoned with salt and pepper at 350 in the oven for 28-30 minutes and mix up some BBQ/sriracha or chic fil a sauce/sriracha. I literally have that with rice and green beans every day for lunch and it never gets old

Blending your oats into the shake helps with the mixture composition as well.

Nikocado locked in

You are my inspiration, I adore you🫶😊

Bro's physique is like prime Schwarzenegger.

I go to sleep every night listening to your sets in an infinite loop. I imagine myself in the gym hoisting loads and getting jacked

Crock pot shredded chicken is solid Sam, cooks in 20 minutes and add whatever tf you want in there for seasoning, use a fork and it is perfect tender chicken

Nice bro you always you

Sulek taken notes from me on the trap workout but using it for triceps with the cable. That's right baby boiii

23:16 "Let's start with something a little more controlled, and isolated just to the bicep." Who are you? I don't even know you anymore!

Bob Ross of bodybuilding

Time to buy coach greg cook book😂

Love your vids gives me knowledge and inspiration 😊

36:54 icon 🔥

i go to the gym just to feel better walking out than i did walking in, not results focused. good work Sam

I don't take holidays because I want to use my vacation time to workout every single day. I will never understand people that don't love hitting the gym.....

Lift in tank top after initial pump 💪

Chicken breast is lower calorie than ground beef, so it’s cool if you wanna just switch things up but overall it’s counter intuitive for bulking

Easily the nastiest bicep sets. Biceps are on fire mid assisted sets I love it.

“Do not underestimate the power of 1 inch” - Sam Sulek

Brother when it comes to seasoning food, just raid the seasoning/spice aisle at the store and try different combinations every time you season

Yesterday I did Triceps, Quads, and Calves: Lying barbell Tricep Extensions into close grip bench, then standing barbell tricep extensions, standing Dumbbell Tricep Extensions, Cable Pushdowns, Cable Extensions, Machine Dip, Machine Extension, Close grip push ups, and Dips Then hit Barbell Squats, 45 Degree Leg Sled Press, Leg Extensions Then lots of Barbell Calf Raises Looking back, I could have done Hack Squat as well for quads And Single Dumbbell Extensions as well as DB Kickbacks for Triceps, lol and Cable Crossovers shall get added to the exercise selection list. Also incline tricep extensions and press are better for the long head so I need to make sure to do them and they’ll help with incline bench

finally Sam didn't forget his f8kking tape measure

Chicken breast recipe. Pepper. Onion powder garlic powder, throw some butter on top in the oven at 350 for about 35-40 mins perfect 👍

Dude. Terriyaki chicken, rice and broccoli. Some sauces have more or less sugar so you can control carbs. But you're bulking so you can use the slightly higher calorie sauce. And there's soy sauce aka sodium in it. Chicken, rice and broccoli. Bodybuilder staple.

39:13 , 39:40 , 40:25 , 42:17 , four funniest moments from this video 🥱🤣😁

Sam I drink more water throughout the day thinking of you bro 🙌🏻

You make me love the gym again

Sam that incline tricep press with the ez bar is perfect for you.. and yes it’s kinda like squats you need to be warmed up so the elbows are ready… by the time you’re at 2 plates kid you’ll definitely see new improvements in your triceps….Sam the position your elbows are in puts a completely different stress on the triceps and is much harder to do that’s why 99% of people doing triceps only do press downs same thing with standing barbell over head press with 2 plates and above…you just don’t see it being done in gyms anymore …5 sets of 225 for 10 reps standing over head barbell press….tell me when is the last time you’ve seen it done….yeah that’s what I’m saying….

Locking in = It ceases to feel like a challenge 🔥

13:01 i always wonder how long it takes you to find some of these camera angles

Thumbnail looks BADASS

This is the POV of a fan who’s too shy to say what’s up peeping at him between the machines

Watching Sam skull crushes my max squat