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Amanda Stanton

Sam Hampson

25 year old Sam from Surrey is an activity leader and works at GNC by day, but an aspiring bodybuilder in his spare time. Having come from a rugby background Sam is no stranger to the gym. But having stepped away from rugby into the world of bodybuilding, Sam has taken a whole new approach to his training to achieve an aesthetic physique. And despite the intense training sessions and serious DOMS, tells us he will never look back.

We speak to Sam about what it takes to build a physique like his, and what food he would NEVER eat again!

Vital Statistics Current
Height 5'10
Competition weight: 93kg
Competition BF%: 3-4%

Training Plan

My training plan varies from day to day, with a mixture of different training methods from FST, rest pause, supersets and TUT training. This is an example of one of my leg workouts;

A Typical Leg Session:

  • Leg extension 7 sets of 4 drop sets 15 reps
  • Front squat 3 sets 8-12 reps
  • Leg press TUT 3 slow 3 fast 3 slow 3 fast - 4 sets
  • Back squat 3x20 reps super set with walking lunges x 30 reps
  • Hack squats 4x 8-12 reps
  • Lying hamstring curl 7 sets 15 reps
  • Straight leg deadlifts 3x30 reps changing foot position 10 in each position
  • Seated hamstring curl superseded with dumbbell sumo squats 8-12 reps x 4 sets


Meal Plan

My diet consists of 6 meals a day varying of different meats vegetables and carbohydrates.


Interview with Sam Hampson

Being a bodybuilder, how long was it before you noticed a change in your physique?

It took me around 3 years to start seeing significant changes, which is obviously hard but definitely worth it. So many people think that you can just go to the gym for 6 months and look like Ronnie Coleman, unfortunately this isn't the case.

What training advice would you give to those wanting to go through a transformation?

Stick at it and work hard. Don't give up at the first hurdle, keep going and you'll be ok.

What area of your body do you enjoy working out the most and why?

I really enjoy legs and shoulders, just because I feel like I can see them growing as I'm training them. I also feel these are the places I need to improve.

No Matter how difficult your past, present or how broken you think you are just remember even broken crayons colour the same

What about cardio – are you a fan or do you think all you need is weights?

I do enjoy cardio but only when it's needed.

Do you listen to music at the gym - If so what track really gets your heart pumping? 

I don't actually listen to music, I just block everyone out.

Do you have a favourite motivational quote?

No matter how difficult your past, present or how broken you think you are just remember even broken crayons colour the same!

How important is a healthy, balanced diet to you in maintaining your physique?

Diet is everything! The gym is the easy part, staying strong on a good diet is hard.

What role do supplements play in your training? Or are you 100% whole foods all the way.

I use protein shakes and vitamins, along with other supplements. They do play a pivotal role in my diet and training.

Which three whole foods could you simply not live without and why?

Egg whites, steak and sweet potato, these three keep me sane on a strict diet.

What foods would you never put into your body again?

Fast food! I've heard so many horror stories about it so I wouldn't want to put it anywhere near my body.

Stick at it and work hard. Don't give up at the first hurdle

What's more important – hitting the gym or eating right and why?

They are both as important as each other. Without one you can't do the other. You need food for energy but need the gym to burn any excess food.

Samson Hampson

Some say fitness is all in the mind – how true have you found this to be?

You need to be fully in control of your mind, because without learning how to have mind muscle control, you won't work your muscles correctly. Plus you want to stay focused and driven to succeed.

What's next for you?

I'm aiming to compete in November at the WBFF.

What's your ultimate goal?

My ultimate goal is to become a WBFF pro and win the fitness model world championship.

And finally - If you could give one bit of advice to those just beginning to train what would it be?

Keep focused, work hard and enjoy it.