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Sam&Amar Fitness 🇳🇱 - 🇬🇧  🔷Brothers 🏋FitnessMotivation 💪JourneyOfGrowth🌱 ✴Total Alpha Ambassadors✴ ➡UseCode: SA20 for 20% discount


If you've been lifting for a while then by now hopefully you all know that lifting heavy is key to gaining muscle. However, when we started and a lot of people now misunderstand what is actually meant by having to lift heavy. Bodybuilding is not about becoming a weightlifter, it's more about using the weights as a tool to build muscle. So throwing as much weights on the bar and only being able to do half reps or doing bicep curls with such a heavy weight that you have to throw your lower back into it is just called bad lifting, and rather than getting stronger or building muscle you're most likely just injuring yourself.
When lifting heavy to gain muscle you should find a weight that is going to be challenging for 8-12 reps but your able to
1) maintain strict form throughout the motion.
2) have a mind to muscle connection, focusing on mainly targeting the muscle you are working on
3) increase time under tension by slowing down the eccentric portion of the movement.

It should never be about what others think or what others are doing. You are you're only competition. Infuse your life with action. Work hard, and never give up on your goals 💪 #weconquer

Do not work hard to be happy, rather be happy to work hard and that will keep you happy forever.


Always be yourself, express yourself and have faith in yourself, never go out and look for a successful personality and try to duplicate it.💪

Can't beat a good push session early in the morning. Stay focused and keep conquering your goals. Enjoy your Thursday fam💪🏽

Always appreciate and get inspired by how far you've gotten, but never feel like it's enough. Never stop striving for a better version of yourself, everyday is a new day to get closer to conquering your dreams 💪


Comparing ourselves to others is something that is increasingly occuring in our generation. What generally tends to happen is we pick what we believe is the worst we know of ourselves and we compare it to the best of others which can be highly demotivating. Only strive to be the best version of yourself, use social media platforms such as instagram for inspiration and learning from those you admire to reach YOUR goals and targets👊 #weconquer

Surround yourself with those on the same mission as you.

Grateful to be doing what we do as brothers. Same dream, same goal, and same passion 💪

You learn from failure more than you learn from success. Never let it stop you, failure builds character💪

At the end of the day it all comes down to one thing....
How bad do you really want it? #weconquer

Something we’ve lately been working on is achieving that “mind to muscle connection”. It’s a term we all constantly hear but what does it really mean? And how can we achieve it?
So to put it simply it’s all about consciously engaging the muscle your targeting by focusing on the entire range of motion. Our bodies are designed to do anything to simplify movements and make them easier, which unfortunately for us means recruiting secondary muscles to move a weight from point A to point B. Although this cannot be fully avoided it can be minimized by creating a mind to muscle connection.
Achieving a mind to muscle connection is not something that will happen overnight it does need some time but below are some tips that have helped us so far;

1) Don’t lift with your ego, training too heavy can sacrifice proper form and bring other muscle groups into play.
2) During your warm-up squeeze and hold the contraction with every rep.
3) Slow the movement down and try to maintain tension throughout the entire rep.
4) Between sets flex and squeeze the muscle your working for around 5-10 seconds

Attitude is a small thing that can make a big difference 👊 #weconquer

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