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Sam King | Online Coach🏴󠁧󠁢󠁥󠁮󠁧󠁿🇦🇪

@samkingfitt

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📈Helping high performing men drop 10-20lbs of bodyfat
🚫Without sacrificing their busy lifestyle
🎯DM me ‘SYSTEM’ to get started

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You’re not struggling because you lack discipline

You’re struggling because your fitness relies on perfect weeks that don’t exist❌

Build systems that work when life gets busy, not a plan that falls apart the moment it does by @samkingfitt

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3 months ago

A bit more about me😎 by @samkingfitt

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3 months ago

📍CLIENT TRANSFORMATIONS📍

A few of our best transformations to date

Every client had different goals, schedules and challenges

The common denominator?

A system they could actually stick to, without sacrificing their lifestyle✅

Finally ready to make the jump? DM me ‘SYSTEM’ and let’s get started🦾 by @samkingfitt

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3 months ago

YOU SHOULDN’T UNDERESTIMATE MACHINES IN THE GYM‼️

Full push today using nothing but machines. When used properly, machines can have some serious advantages when it comes to building muscle👇

1. MORE STABILITY & BETTER EXECUTION
Machines provide a fixed movement path, meaning less focus on balancing the weight and more focus on controlling each rep and targeting the muscle you’re trying to grow

2. PUSH CLOSER TO FAILURE
One of the biggest advantages. You can push those final reps harder without needing a spotter, knowing you can safely end the set on the machine when you reach failure

3. BETTER CONTROL OF TEMPO
Greater stability makes it easier to control the eccentric (lowering phase), minimise momentum and keep tension on the muscle throughout each rep

4. BETTER MUSCLE ISOLATION
Less demand on stabilising muscles means you can direct more of your effort towards the muscle you’re actually trying to train

⬇️

Free weights absolutely have their place, but don’t fall into the trap of thinking machines are somehow inferior for building muscle

Ultimately, hypertrophy comes down to creating sufficient mechanical tension, training with intent and progressively overloading over time

Whether that’s achieved through free weights, machines or a combination of both really doesn’t matter❗️ by @samkingfitt

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7 days ago

HIGH PROTEIN / LOW KCAL — GREEK YOG BOWL 🤝

By far best one yet👀

250g 0% fat Greek yoghurt
1 scoop whey isolate - Choc Peanut Butter
30g Lizi’s High Protein Granola
50g strawberries
50g blueberries
15g dark chocolate
10g Biscoff spread

MACROS:

585 kcal | 61g P | 50g C | 17g F by @samkingfitt

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13 days ago

My Sunday reset, and why I think this day is so important❗️

I’ve been on both sides of a Sunday. Hungover, no food in, nothing prepped, telling myself ‘I’ll sort it Monday’

Then Monday comes, life gets busy again, and suddenly I’m playing catch up until Thursday.

Sunday is where you can draw the line. Put the weekend behind you, get organised and set yourself up so the week ahead is straight execution — not trying to catch up.

It doesn’t need to be complicated. You just need a few non-negotiables that you actually hold yourself accountable to.

Save this for next Sunday 🤝 by @samkingfitt

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14 days ago

A Slight Friday Rant🙂

But when you look around your gym

The guys with the best physiques in there have the same 24 hours you do

They train in the same gym.
Use the same equipment.
And will most likely spend roughly the same amount of time in there.

So why do they look completely different and progress and a much faster rate?

Because when they’re in there, they train with structure and INTENT!

Most people have an effort problem which usually is because they have zero structure in place to keep motivated

You’ve already taken an hour out of your day to train. Why waste it going through the motions , it makes zero sense

Every exercise should have a reason
Every set has a purpose
Lifts should be monitored and tracked.
Progression should matter
And when it’s time to work you f*cking work.

You’re already putting the time in so make double sure that you’re actually getting something back from it🤐 by @samkingfitt

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16 days ago

4 WAYS I’VE ACTUALLY USED TO GROW MY ARMS💪

1️⃣Mix heavy sets with high rep work.

I’ve always included one heavy top set that I’m actively trying to progressively overload

Then I’ll surround it with higher rep work — usually 15–20 reps or close to failure. Get stronger, then pump the crap out of them.

2️⃣Train biceps with push & triceps with pull.

Your triceps already get worked through pressing (chest/delts), and same with your biceps through pulling movements (back)

Splitting them like this means you can essentially hit each muscle fresher and get more quality arm work in across the week

3️⃣Train arms on their own day.

If you want something to grow, prioritise it

I’ve had dedicated arm days in my split multiple times before. It gives the chance to add proper volume and intensity instead of just throwing a few sets onto the end of another session

4️⃣Every exercise should have a PURPOSE.

Your biceps and triceps have different heads — so your exercise selection should reflect that

There’s no point doing a standing DB curl followed by a straight bar cable curl if they’re giving you more of the same

Use different angles and movements to target each head differently and build more complete arms by @samkingfitt

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18 days ago

5 FITNESS HILLS I’LL DIE ON AS A COACH 👇🏼

After 6+ years of training, these are 5 things I genuinely stand by:

1️⃣FITNESS SHOULD FIT YOUR LIFE — NOT CONTROL IT

I take being in shape seriously, but I also travel, eat out, drink occasionally and enjoy my life.

I’ve always believed that the goal should be building a physique you can actually maintain while still living.

2️⃣YOU DON’T NEED TO TRAIN 6 DAYS A WEEK

It took me years to realise more doesn’t always mean better.

Train hard, with ‘INTENT’ being the keyword, on a programme built for ‘YOU’.

4️⃣YOU CAN HAVE BALANCE ⚖️BUT YOU HAVE TO EARN IT

Getting in great shape requires a lot of sacrifice. I’ve had periods where I’ve gone all in for months to get where I wanted.

But life honestly starts feeling much easier once the base has been built, habits and systems first.

This allows for far more flexibility to enjoy life without losing all of your progress.

4️⃣WILLPOWER IS OVERRATED. FIX YOUR ENVIRONMENT

Remove the crap food from your house. Train in a place that doesn’t make it feel like a ‘chore’ and surround yourself with people who have goals.

The right choices will then be far easier to make

5️⃣NOBODY GOT FAT FROM ONE BAD WEEKEND

Overate? Missed a session? Had a few drinks?

Nobody gives a f*ck.

The problem is never the one weekend — it’s letting that weekend spiral and bad habits come back into place.

The way I tackle this is to Enjoy it - return to baseline - carry on executing the plan you know works 🤝

Want a physique that actually fits your lifestyle?
DM me “SYSTEM”📈 by @samkingfitt

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20 days ago

You can have the perfect training plan and your nutrition completely dialled in…

But if you’re constantly running on 5–6 hours sleep, you’re making everything WAY harder than it needs to be

I massively underestimated this for years

It’s only when you go through a period of sleeping badly, then get back into a proper routine, that you realise how much of a difference it actually makes

Since getting back from Vegas I’ve made getting to bed early a priority again and I feel completely different

Stronger sessions, better recovery, more energy, better mood and even a noticeable difference in how my physique looks first thing AM

We spend so much time looking for the next supplement, training method or diet hack when sometimes the boring basics are what move the needle most📈

Get your training right - Get your nutrition right

And stop treating sleep like it doesn’t matter 🛌💤 by @samkingfitt

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24 days ago

Vegas was unreal — but I’d be lying if I said I didn’t let things go slightly 🤐

Steaks, pancakes, burgers, drinks we definitely overdid it a bit 🤣

Did I still hit my protein? Mostly yes
Did I still get my steps in and train? Yes
Did I supplement where needed? Yes

Was everything perfectly aligned with my usual routine? Absolutely f*kn not🤧

But that’s completely fine

Being in shape shouldn’t mean spending your entire life saying no to things

Holidays are there to be enjoyed. Meals out are there to be enjoyed. Drinks with your pals are there to be enjoyed, if that’s what you want to do

The important part isn’t a few days off plan

It’s what you do STRAIGHT afterwards that really matters

I’m back in Dubai now, and it’s straight back to structure💪

Training with full intent.
Food back on point.
Protein high.
Cardio back integrated.
Back to 8 hours sleep.
Routine restored.

No guilt, or trying to compensate for it. Just returning to base and carrying on because

A few days of enjoying yourself is never going to undo months or years of progress

The problem comes when those few days turn into a few weeks because you never had the structure to fall back on in the first place. by @samkingfitt

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a month ago

A gym that’s been on my list for a long time…

Dragon’s Lair - Nevada 🐉

It definitely didn’t disappoint—the overall quality of gear in this place is beyond next level

If you’re ever in the area, this gym is an absolute must🔥 taken in Dragon's Lair Gym - Las Vegas by @samkingfitt

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a month ago