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Bassel Sameh

@basselsameh1

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Hardwork puts you where luck can find you.
ON CHAMP @optimumnutritionegy

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1 year ago today, I recieved a call from DFN Gym stating that I have an opportunity for an interview to be hired as a coach. This call brought a mixture of feelings from excitement and pride to stress and pressure. I wanted to be as prepared as possible so I revised a 1000 page book that I have studied previously in less than a week. I cultivated a comprehensive understanding of anatomy, physiology, biomechanics, nutrition and kinesiology.

Fortunately, the interview went well and I got accepted!

At the beginning, it was a bit overwhelming as I was working 8 hours a day while still persuing a bachelor’s degree. However, good feedback and success gave me the energy to continue. I coached +50 clients helping them to reach their fitness goals.
I reached the position of headcoach in less than 3 months despite the fact that I was the youngest coach there. I also achieved recognition as the best seller of the year 2023. Although working alongside university was hectic, my journey at DFN has been a true blessing❤️.

I’d be glad to share knowledge with you here as my passion for fitness is growing daily. taken in dfn.gym by @basselsameh1

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Coach @basselsameh1 passion for fitness led him to earn his ISSA personal training certification, starting his journey as an on-ground personal trainer.
Through dedication and strong leadership, he quickly rose to the position of Head Coach in less than a year.

He then took the next step by joining the KG Workouts family—an opportunity he embraced with energy, commitment, and a constant drive to grow.
Since then, he has helped over 200 clients achieve their fitness goals through structured, results-driven coaching. by @basselsameh1

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5 months ago

Exciting news! I’m thrilled to announce that I’m officially an #ONChamp🦍
Proud to be joining the @optimumnutritionegy team and super excited for what’s coming!🙌🏻 by @basselsameh1

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2 years ago

I learn a lot from Ben but muscles gain leverage depending on internal moments arms. A muscle is not always in an advantageous position when it is stretched. by @basselsameh1

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2 years ago

Think. by @basselsameh1

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2 years ago

Believe. by @basselsameh1

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2 years ago

SLOW NEGATIVES (ECCENTRICS) DO NOT PROMOTE MUSCLE GROWTH👇🏻👇🏻👇🏻

Several studies compared different rep speed (in the negative). There were no statistical difference between the group that performed fast negatives and the other one that performed slow negatives.

The down sides of slow negatives are:
1) They are more fatiguing due to metabolite accumulation (so you suffer from DOMS and cannot train with high frequency; u need more time to recover).
2) They oblige you to lift lighter weight (light weight—> less mechanical tension —>less stimulus—> less muscle growth).

The only reason why you should slow the negative is that it makes it harder for you to use momentum and swinging. So, moderate tempo on the negative is the most optimal way to perform a rep as it is not fatiguing and it allows to lift heavy weight.

What might be shocking for some is that a slow positive (concentric) can be an indicator that the set is efficient. In the last couple of reps, you can notice that the positive is getting slower INVOLUNTARILY which is an indication that I’m training close to failure, with high intensity.

الحركة السلبية البطيئة مش بتساعد على نمو العضلات👇🏻👇🏻👇🏻

في كذا دراسة قارنت بين سرعات مختلفة للحركات السلبية والنتائج. مفيش فرق إحصائي بين المجموعة اللي عملت حركات سلبية بسرعة والمجموعة اللي عملتها ببطء.

سلبيات الحركة السلبية البطيئة:

إنها بتتعب أكتر (فبتحس بألم في العضلات ومش بتقدر تتمرن بتردد عالي؛ بتحتاج وقت أكتر عشان تتعافى).
بتخليك ترفع أوزان أخف (وزن خفيف—> توتر ميكانيكي أقل —> محفزات أقل —> نمو عضلي أقل).

السبب الوحيد اللي يخليك تبطأ في الحركة السلبية هو إنها بتصعب عليك استخدام مرجحة الوزن. عشان كده، الإيقاع المعتدل في الحركة السلبية هو الأفضل.

المفاجأة للبعض ممكن تكون إن الحركة الإيجابية البطيئة (كونسنتريك) ممكن تكون مؤشر إن المجموعة فعالة. في آخر شوية تكرارات، ممكن تلاحظ إن الحركة الإيجابية بتبقى أبطأ بشكل غير إرادي، وده مؤشر إني بتمرن قريب من الفشل، بشدة عالية. by @basselsameh1

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2 years ago

Here’s how to overcome any lagging body part:

1) Always begin with it: At the beginning of the session, your nervous system is fresh. You always have the ability to lift more, earlier in the training session. And lifting heavier weight is key to muscle growth. “This means I can start with biceps on a pull day?” YES, set your priorities.

2) Hit it at least 2x a week: Frequency is key to muscle growth. Doing 5 sets of biceps in 2 days is better than 10 sets in one day. If it is all in 1 day, fatigue will prevent you from lifting the maximum weight in the last few sets.

3) Be in a caloric surplus and eat enough protein: Don’t expect a lagging body part to grow if you’re in a deficit.

4) Choose stable exercises: External stability will make it easier to lift more weight and stimulate muscle growth.

5) Train very close to Failure: If you do not provide enough stimulus to the muscle it will not grow.

6) Chose anatomically coherent exercises: Chosing exercises that enable doing the primary action of the muscle combined with heavy weight is the most efficient way to apply mechanical tension. Ex: in order to focus on the lats, you should choose a narrow grip rowing variation. You must know which variation targets which muscle group in order to overcome lagging parts.

7) Stimulus to fatigue ratio: Do not pick fatiguing exercises that will recruit a lot of other muscles and will fatigue your nervous system (which is the main reason why you can lift heavier). So, a barbell bench press is not superior to a pec fly for chest growth.

MOST IMPORTANLY: If you notice, nearly all of the above are tools that will make you able to follow progressive overload. Just lift heavier overtime with good form and you are good to go. by @basselsameh1

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2 years ago

Part 1: Are squats for Quads or Glutes? by @basselsameh1

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2 years ago

STOP DOING REVERSE PUSHDOWNS.

#fitnessvideo #fitness #fitnessmotivation #workout #gym #fitnessvideos #bodybuilding #fitnessjourney #motivation #workoutvideos #gymtips #fitnessgoals #fit #fitnessaddict #workoutmotivation #homeworkout #workoutvideo #personaltrainer #fitnessmodel #gymlife #fitfam #workoutdone #fitnessgirl #gymmotivation #backworkout #fitnesslifestyle #workoutday #fitnesstraining #training #fitnessworkouts by @basselsameh1

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2 years ago

Which team are you on?😏

Targeting the delts in the stretched position with cables or in the shortened position with dumbbells?

#fitnessvideo #fitness #fitnessmotivation #workout #gym #fitnessvideos #bodybuilding #fitnessjourney #motivation #workoutvideos #gymtips #fitnessgoals #fit #fitnessaddict #workoutmotivation #homeworkout #workoutvideo #personaltrainer #fitnessmodel #gymlife #fitfam #workoutdone #fitnessgirl #gymmotivation #backworkout #fitnesslifestyle #workoutday #fitnesstraining #training #fitnessworkouts by @basselsameh1

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2 years ago

Reverse flies DO NOT FULLY ISOLATE the rear deltoids

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Though we often try to isolate specific muscle groups during resistance training, the human body is designed for integrated, synergistic movement. Muscles seldom work alone, but rather in complex, interconnected systems to produce force and motion. Any attempt to completely isolate a single muscle is ultimately an artificial construct, as muscles inherently work together in dynamic partnerships to facilitate fluid, efficient movement.

The traps and teres are hugely engaged in this movement as they are responsible for retraction and assist in horizontal abduction. by @basselsameh1

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2 years ago