Winter Shredathon Day 84 - Alternating Arm Workout

[@Tane_Colt45]

I feel like I owe Sam gas money. The dude has been giving me a lift somewhere every time I see him.

[@Jace-qt8fc]

wow thats crazy you get to see sam

[@dibbage]

What do you mean? Lol

[@socalmsofly]

Nice, LOL

[@joecampbell606]

Just keep watching.

[@yusram8182]

lmaooooo 🤣🤣🤣🤣

[@riveralvarez7517]

The main thing I picked up from your videos is that you work so hard. I haven't been training hard enough, and that was my biggest mistake. I see how you push yourself so hard every single time, and I have to say that I started enjoying gym so much recently just by pushing myself to the limit (I also got myself a workout plan from OnlyMeal, and they have these challenges which make pushing to the limit even more rewarding). Thank you Sam for showing us what real hard work looks like!!

[@Martha_12312]

Sam is the best youtuber

[@andyyy-e5p]

I lost over 20lbs in 2 months with their meal plan, just be strict

[@reaIIifebootbaby]

Sometimes I beat myself up for not doing more in all aspects of my life. But when I watch this man I realize I’m not doing what I love. I’m pouring myself into other facets of life but not the one that makes me whole. Let’s just say, I’m rearranging my life and assessing. HAPPY NEW YEARS GUYS. 🎉🎉🎉

[@alterbaum1271]

Had my first ever gym session earlier today, friend took me and taught me. Biceps/Triceps workout, had a lot of fun, and if it weren't for Sam, i probably would have declined. Thank you!

[@TheBrandonCraig]

Great, now do it for 20 years straight and report back

[@BrokenCalculator]

Don't give up man! Follow your weight, start writing down the weight and reps you do for exercises and it really keeps you going. To me its like a video game - every time I try to get an extra rep or bump up the weight and hit the same rep count, there's always SOMETHING that I'm doing better. It keeps you hooked and also helps you do progressive overload and you'll see results pretty quickly.

[@reaIIifebootbaby]

Cool, I got into the gym in 2023 then quit. So I’m basically at square one too. It’s fun! Especially when you see what you’re working so hard for. 🫡🫡💪💪

[@socalmsofly]

Awesome! Welcome to the league bro!

[@arcanefrg9747]

awesome man. don't go to close to failure your first couple sessions. your body wont be used to recovering and it will hurt a lot. get the technique right so you can go psycho later.

[@tonytiger5001]

Hey Sam, love your channel, you put in real work. I'm a former competitor from back in the 80s, I still train now at 63 but mainly now just to stay healthy. I've been watching your vids now for a few months and have to say they are very motivating! (no bullshit ,no nonsense) If I can add my 2 cents it looks like your metabolism is starting to slow down from the strict dieting. When this use to happen to me I would go off the diet for 2-3 days and eat high calorie diet ( Burgers, pizza, carrot cake etc.) not in massive pig-out amounts but average meal amounts while still watching my simple sugar intake. This would result in a sky rocketing metabolism and much fuller muscles then I would go back to my diet and start the progress again, I think the term you youngsters use now is a 'Re-feed' Don't worry this wont add any fat to your body but quite the opposite-you'll get even more cut up. Wish you all success- Tony

[@testxer]

Yep... old school. I also competed in the 80's... we knew a little something

[@Koa04-24]

Wow, that’s an incredible idea for cutting

[@testxer]

@Koa04-24 probably not at this point. He's too close to prep. Maybe a slight re-feed ( a few extra carbs for one day to dial up)

[@socalmsofly]

nice input! can't tell 🤔if this is legit advise or to sabotage him 😅

[@shane_rm1025]

These days carb cycling is popular which is basically one or two refeed days per week. The trick is they use carbs to push the calories higher, just above maintenance, and keeping fats low tends to reduce how much winds up stored as fat since the carbs will store as glycogen first.

[@ruben1zx]

just wanted to say I finally hit 60kg bench press!! as someone that's 63kg 182cm I think that's good!

[@jacobmcinnis8291]

Hell yea man good job 👏 i think its a good goal to be able to bench your BW

[@the_best_sigma_in_the_universe]

Nice bro keep going 💪

[@liftsbyfaz]

congratulations bud

[@dianforrester5704]

That's incredible tbh, keep up the grind🔥

[@SwarthyRex]

that realy awsome broo. I just it 85 kg yesterday on the bench press ( i am 125kg and 173cm ) so less impressive as you but we keep grinden 1 day we do 100 kg bench.

[@DANGEROUSGUNS_XBC]

I did 225 10 times on the independent bench today Sam. You keep motivating me brother. & for the first time today cus I lost more weight I'm at 219 from 245 I was able to use the Overhead Tricep machine. What an insane day!!! Another W Sulek video. Keep pushing Guys

[@lemonlime455]

0:01 intro to car talk 0:15 anytime fitness fails to disappoint 2:53 sam's to-do list 3:08 plan for arm day (triceps, biceps and side delts) 5:56 morning cardio summary 7:12 alternating single-arm cable pushdowns with assisted reps 13:50 heavy seated v-bar? cable curls 17:16 overhead cable v-bar? tricep extensions 20:10 single-arm machine preacher curls with assisted reps 22:41 v-bar? cable tricep pushdowns supersetted with cable rope hammer curls 25:02 pump check 27:15 back to car talk 28:05 talking about groceries / meal prep and the effect excess fat has on your diet 35:30 intramuscular carbs / glycogen stores and how they deplete early in a cutting phase 40:21 understand what results you are working for when you start a cutting phase 43:58 outro

[@LouisLuzuka]

😮

[@SpeedStackingHuman]

Very nice 👍

[@deancrisp3596]

Wtf why you do this we watched it we don't need a minute by minute breakdown

[@LouisLuzuka]

@ hear me out, sometimes I like to skip to the main parts

[@carlosrodriguez8988]

@@LouisLuzuka same but that doesn't mean im not going to watch the whole video regardless so deancrisp stfu

[@nickrdillard]

Dude, loving the anamorphic look. To my knowledge, you’re the first in this category of channel to try it. Two loves colliding and I’m here for it. Keep killing it in fitness and the documentary filming of it.

[@merino94]

you know which is his gear?

[@JohnnyDeezlifts]

I love that classic pose at the end, sick!!! Being able to see all definition from his chest all the way out to his wrists really displays the work he’s puttin in.

[@РизванФаттах]

This level of grinding just incredible!

[@yaboyay04]

Yo chill

[@mattoniy2840]

Bro he stays in bed most of the day and goes to the gym.. there is 100000 levels of grind above him. I’m an entrepreneur my grind is 100 levels above him. I met top business people so far above me. This is entry level. I rate the guy but this is low level grind

[@blackcatvibing]

​@@mattoniy2840he's 21 and made it big in fitness people will literally buy anything he sells at any price he just doesn't milk his audience like most influencers i mean he doesn't even have merch he's leaving money on the table

[@JJOV00]

​@@mattoniy2840 LMAO yeah sure dude, how about grind smarter, not harder.

[@JJOV00]

​@@mattoniy2840 And still Sam beats you in consistency, intensity and most importantly results.

[@BsGaming732]

Just got done with my mid day lift. Appreciate the video to watch during my lil lunch recover lol

[@angelinamolina9283]

haha doing mine rn. pull day. just got done with warm up cardio! the sweat feels good😜

[@jahcSoft]

Your skin is looking awesome, glad it's cleared up and that you're loving life and having fun

[@air9710]

Hit the 40’s for a set of 12 on db curl I’m pretty proud of that

[@ortegaJfk]

You are the biggest Cap er 🧢 of the year

[@atonestar3487]

@@ortegaJfk💀💀

[@thelovedoctor288]

Great job man that’s really impressive! Keep going!

[@wise9022]

I’ve really only ever lifted to lift heavier weights and keep an appetite. Now I am stopping to appreciate the build and really working to feel that pump. Appreciate the simplicity of The workouts here, I have def ‘dumbed down’ my workouts. Thanks for the tips! SPICE IT UP

[@Leftysch]

Sam - love your content and commentary. You are awesome in the literal sense of the work, man.

[@xm8553]

I’ve been doing dumbbell preacher curls (1 arm at a time) and letting my arm go down as far as it can, almost 180, before I curl back up and it has been shredding my arms! I absolutely love it

[@Mikefeher1313]

La gyms vary a lot.. especially the "signature" ones they usually always have a pool/jacuzzi, turf, tv's/towels/hair dryer, snack bar. Super clean normally 2 floors with cardio all upstairs

[@SwarthyRex]

i love the merch sam it fits realy well feels good and the tekst on the back gives realy good grip on the bench press. i am keeping cardio up but for me its not the bike i do some heavy incline walking for 45 to 60 min (like 2 anime episodes and some music to top it off.

[@AlanCarson726]

Fat oxidation provides energy for low-intensity cardio regardless of your glycogen storage status.

[@nashuu.official]

Your breathing while posing has gotten way better!! 🔥🔥🔥🔥 Keep it up broo

[@tsundu_mak]

Sam is gonna dominate the Mr. Olympia classic 💪

[@RepsandRumors]

If there's one lesson from Sam for all the young lifters out there, it's consistency. Lets all do better with consistency in the New Year.

[@skylardeerman7149]

My 5 year old saw your front double bicep and said you had your cape on backwards haha! A dadgum superhero!

[@rideblades007]

I recently purchased a 15 lbs slam ball and I love it. Using it for cardio is great. Just finished a cardio session alternating with 5 rounds of slam ball/box jumps, than 5 rounds of slam ball/ burpees. I tried measuring my heart rate at the end and I counted 138 over one minute.

[@jacobmcinnis8291]

Perfect timing as always

[@Reppintimefitness]

I just dropped one too

[@laloChief]

@@Reppintimefitnesswho’s bro

[@lancegoodwin21]

you’re an inspiration.

[@Elias-ne7ek]

Phone turns greyscale during night and these videos look majestic in black and white

[@socalmsofly]

quality 2160 4k is awesome! thanks!

[@ZephlarNation]

Those pec muscle fibers are looking sick asf jesus bro. This cut looks phenomenal you are a mad man.

[@mauriciojoseph6182]

Thank you Sam for sharing good knowledge 💯

[@DeacWillslifts]

Love you sam your vidoes i watch during cardio. Who can relate

[@stonkquixote1530]

this was a really good and important post lift talk about shredding

[@shaheerzia-vi1jg]

Bro video quality day by day💯

[@anuronchakraborty6572]

Sam, I finally hit one plate at 58kg bw after training for 6 months, thanks a lot for being my inspiration ❤

[@TimCee2.0]

Watching Sam and hitting Arms at 17 different gyms in 24 hours! 💪

[@Gotti713PTB]

Explanation at the end was perfect

[@squidlox5459]

Great explanation at the end, gave me some insight on my own diet

[@LouisLuzuka]

The best energy ❤

[@davesharpe2752]

Shoulders and lats are a definite stand out. 🇨🇦

[@Omni5206]

I must admit your analogy worked for me

[@stephenmeyer3056]

24:57 HA… TOLD YOU!! 😂😂

[@eggyolk6969]

Sam’s arm is like I’m done than Sam is like no you’re not 😂😂😂😂

[@jaydenkrishen]

Happy New Year yall 💗

[@aidanpatton7135]

Dude, you’ve motivated me to start hitting legs more intensely. I just hit the fattest lake at my local YMCA 🙏🙏

[@the4evertravelers]

Just on time for my fasted cardio ❤

[@vvb1414]

5:40 meme material

[@BiGViC0710]

Glad to announce that I've been doing cardio for 25 minutes every night and started last week.

[@jaredthisdelle5617]

Let's go sam playing while working out

[@jucoraggio]

Wow, really good. A few weeks ago I saw your poses and commented that you should eliminate some hydric retention. Now I see much more veins, and much more quality. Congrats from Brazil.

[@slanked549]

Great videos to listen to while getting the cardio in 😊

[@baekc011]

Working on my first pull up after years of being a lizzo. I will get it next year

[@nihaallegacy6441]

00:05 - Exploring the variety of gyms available late-night for workouts. 02:26 - Planning an efficient arm workout while managing gym access and dietary constraints. 06:56 - A dynamic arm workout focuses on alternating exercises for better results. 09:11 - Focus on effective arm workouts with diverse movements. 18:37 - Intense alternating arm workout with supersets for maximum pump. 26:56 - Post-workout recovery and meal prep focus on protein consumption. 31:11 - Managing calorie intake through lean protein sources. 33:12 - Small calorie additions can significantly impact fat loss. 37:34 - Consistency in a calorie deficit is crucial for fat loss. 39:37 - Understanding the phases of dieting and energy use. 43:27 - Preparing for an earlier workout schedule for better results.

[@supr_9661]

AI ahh comment

[@Osprey1994]

Anytime Fitness was a nightmare to deal with when I tried to end my membership after an injury. Took multiple years and a call to a collections agency to get things sorted out. I hope other locations aren't as slimy as mine was.

[@Aishawas9islam]

Arms is the best workout with chest always!!!! I get a great pump

[@abraaoprotazio9575]

Sam Sulek, o melhor❤

[@javiermachuca142]

You are correct on the way you say our body consume carbs and protein. That is called the Krebs Cycle and is where your body start burning amino acids in the first 30 seconds to a minute and then it starts burning carbs, following glucose, protein and ending up with fat. That is why they say that for burning fat you should do at least 30 min or more of cardio because that is when the body use fat as energy helping to burn it and make you lose body fat%

[@DeeEditor1]

Just started following your channel. Are you trying to become a pro bodybuilder? Tbh I don't even think you need to become one, you already have a huge following and will become very successful that way. Take care of yourself bro 💪

[@Thetruth588]

Well done Stan. ❤

[@stephenmeyer3056]

3:23 calling it now, Sam skips shoulders 😂

[@mannyfresh7138]

Sam have you ever considered doing weighted dips? I get a massive pump.

[@JamezGrimm]

Just in time for the daily Cardio. Let’s go!

[@NewGrow-kb1bg]

When he talking about taking day trips to a gym 2 hours a way that’s when I knew the difference between him and me

[@Pri_mum]

on the spot best thing to watch after gym

[@jfox8888]

oh , just a older 36 soon speaking : on turk and tongkat so might be the reason for if you did bicep to failure, to myo reps of 3 clusters transit to triceps, same way rest to. catch your breathe , repeat the same thing as before but once done. on biceps, do DC stretch or extreme stretch whilst your muscles are pumped , then load up the weight but controlled sets slowly [ is gonna be hard to contract ] fun thing to try .

[@DanMarcelino]

I never understood people who get "bored" with their workouts.. what happens when you go to work..? Do you get bored and just.. not work..? lol no.. you shut up and get the work done. Same thing with working out, except you feel amazing 👌🏼💪🏽

[@DanMarcelino]

@ 🙌🏼 thanks bro, the same to you!😎💪🏽

[@shahabvlogs626]

Its morning here and watching ur video i usually go to gym at 9 pm

[@Asbabstos]

Old school bmth is goat

[@manuelsanchez-fb5nf]

Sam should do a clean bulk for most of the year and a tiny cut when it's show time..

[@godzillagarage7.3]

For the algorithm and for sam

[@tylerbrown4074]

did cardio and some arms today. ICE BATH after is the move. Trust me on that !!!!

[@thangq2684]

Getting a lot better at symmetrical posing!

[@non_ifbb_bro]

needed this, all the other crappy vids out there.

[@TheMightyAtomm]

Jay cutler better be saying wow now!

[@djg636]

Happy New year 🎉🎉

[@MrAwesomeaditya]

Monday afternoon chillin

[@jaredthisdelle5617]

Just about too start shoulders waiting for my pre to kick in so I'm here for a few mins but I'll be back

[@Aiden_crisp]

I think arm days should always be alternating. To me, it’s a lot more exciting I don’t know why.

[@AP0CALYPT1C_]

Oh man how bad I want to rep 225 on bench (I’m at 185 for 3 at 192 pounds 6 4 at 15 years old) not a lot but Sam is certainly helping me get there!

[@Formerskinnykid]

New year new sulek

[@Anonymous-pw5kr]

Holy shit you got thin since i saw you last in june.

[@Buff_Agama]

Sam has the best comment section.

[@ColinEgelston]

sam have you watched reacher? pretty good show for the treadmill

[@batman_555]

Finally going to bulk, wish me good luck guys. (I had anorexia so I'm super skinny rn)

[@dennyp3032]

Good luck!

[@batman_555]

@@dennyp3032 Thank you🙏

[@MartyMcMahon]

Sam I notice you don’t do a lot of overhead pressing or extensions for triceps.. would say you can get away with not doing them and still get a decent amount of long head activation/growth?

[@minijoe25]

I miss being in sams shopping cart 😅

[@Messi10420]

Well done champ 💪

[@MrMDUBD]

Power steering pump went out a year ago and he never noticed!

[@vincewilliams3119]

I ordered that pump cover . Whats the shippinp status ? Seems like weeks since placing the order .

[@shahabvlogs626]

Man u drive that distance for the gym

[@craiglalumiere6852]

I'm suprised you're not sponsored by one of those premade meal companies.

[@steezysteve8300]

I think Sam is fried in this video😂

[@alexn1168]

That explains why I drop 7 pounds super fast when I start dieting

[@JosiasFlores-vj1fy]

Bro esta enorme💀

[@OnlySinner]

It was the last day of your bulk phase videos

[@MaxNoble-xe8ho]

I just hit 245 on bench I’m so happy

[@jkup2284]

So do you recommend you do a low carb diet to lose fat for a cut,?

[@SpeedStackingHuman]

Sam do you stretch before and after workouts?

[@Qcdag0at]

I never been this early in my life 🏆

[@MrMong-px5mr]

Hey man I need some advice. So my mom's my ride to the gym and can't really afford a home gym, but sometimes she can't make time to go and should I just take the day off or try some bodyweight exercises? Perhaps calesthenics?

[@chrisbrennan2652]

Get a new mom