M&S Talks To The Amazing Amer "The Hammer" Kamra

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Amer The Hammer Kamra
Quick Stats
  • Amer “the Hammer” Kamra
  • Toronto, Canada
  • 6'0"
  • 1988
  • WBFF Pro Fitness Model
  • 193 lbs
  • 198 lbs
  • 10
  • Hammer Fitness, Fusion Bodybuilding, Bronzed On The Glow
  • Click Here
In 2011 Amer Kamra became the youngest pro fitness model in the history of the sport. Find out how this WBFF Pro trains and stays motivated.

What is your athletic background, and how did you get involved with bodybuilding?

I am currently a WBFF pro fitness model competing for the world championship title.  I started getting involved in fitness as I have been playing football throughout my entire life.  I had played so much that without knowing I had developed a ripped physique and began to get many compliments from people and suggestions to get into modeling.

I started fashion modeling and acting, however I got too big to do fashion work so I decided to transition into fitness modeling…who knew there was a whole industry for that right?

Amer Kamra

What were the major milestones that gave you that "extra" motivation boost?

In 2011 I earned the title of becoming the youngest male pro fitness model in history, that definitely gave me a boost of motivation to keep going hard and pursue my dreams in life.

What keeps you motivated?

Goals! I constantly set goals for myself.  Without a goal, what is the purpose of life? Your life would be boring and repetitive and you would have nothing to look forward to.

Amer KamraWho were your heroes growing up and how did they help inspire you to get involved with bodybuilding?

My mother is definitely my hero! She is the hardest working person I know, and if she can work that hard…what is my excuse? I guess I don’t have one.

What does your current training and split look like, and what do you like most about it?

I am a big believer in short rest periods in between sets, and constantly maintaining an elevated heart rate to keep a constant flow of calories burning.

  • Monday - Circuit Training and Shoulders
  • Tuesday - Legs
  • Wednesday - Back
  • Thursday - Abs
  • Friday - Arms
  • Saturday - Chest
  • Sunday - Cardio, Swim, Bike or Hike
Exercise Sets Reps
15 Minutes Upper Body Circuit - Repeat 5x    
Plyo Push Ups   20
Dips   15
Pull Ups   10
Leg Raises   12
Military Press 5  
Seated Arnold Press 4  
Front Barbell Raise 4  
Side Lateral Raise 6  
Exercise Sets Reps
Jump Squats   100
Leg Extension 2 50
Squat 6  
Step Ups 4 Each leg
Single Leg Squat 3 Each Leg
Leg Extension 4 Burnout
Exercise Sets Reps
Pull Ups   200
T-Bar Row (Last 2 sets are drop sets) 6  
Power Clean 4  
Deadlift 3 40 - 135 lbs
One Arm Dumbbell Row 4  
Toe Press Calf Raise 3  
Standing Calf Raise   100
Calf Jump Stretch   100
Exercise Sets Reps
Leg Raise   200
Cable Crunch   200
Broomstick Twist   200
Hand to Foot Touches   200
Plank   200 Seconds
Exercise Sets Reps
Barbell Curl 5  
Bent Over Barbell Curl 2  
Chin Ups   100
Hammer Curl 3  
Tricep Push Ups   200
Cable Push Down - Overhand Grip 3  
Cable Push Down - Underhand Grip 3  
Tricep Kickback 4  
Exercise Sets Reps
Wide Incline Push Ups   200
Dumbbell Flye    
Barbell Bench Press 4  
Dumbbell Decline Bench Press 4  
Cable Flye - High Pulley 3  
Cable Flye - Low Pulley 3  

Amer Kamra

How often do you perform cardio?

I perform cardio daily, usually about 15-30 minutes maximum just to keep my heart healthy and keep my body tight.  Although I am a huge believer that your fat loss should come through clean nutrition and through high intensity workouts with short rest periods.

How often do you change your training routine, and do you periodize your training?

My training routine is fairly consistent, although I perform weekly circuits that I will alter.  I will always try new workouts and attend workshops to learn new training styles and techniques.  Learning and educating yourself is extremely important in this industry whether you use what you learn or not.

Amer KamraWhat are your thoughts on fasted cardio?

I believe in fasted cardio and ab workouts for fat loss, for any other reasons such as sports related training it is not necessary.

What are some of the most common mistakes made when someone is trying to build muscle and/or get ripped?

Eat clean and lift heavy.  Many people tend to have a bad habit of bumping up the cardio super high, decreasing the weights and food intake when trying to get ripped.  That is a recipe for disaster.  The intensity of your workouts should increase, which means you may even need more calories in your diet to sustain muscle mass.

What are some of the biggest training mistakes you’ve made?

Definitely not lifting with proper form.  I believe many people make this same mistake because we are too caught up in how much we lift and not how we lift.  Form is very important to isolate certain muscles properly.

Example: You can bicep curl a 40lb dumbbell with poor form, utilizing only 50% of your bicep to lift the weight.  Or you can lift a 30lb dumbbell with perfect form and get your bicep engaged 100% and get more out of that same workout with less weight.

What are your favorite cheat meals and foods?

I consume a weekly cheat meal of anything I like except no chocolate, fried foods or bread.  Usually it's something fairly healthy…I can't get myself to consume junk sometimes. It's very hard!

What does your current supplementation plan look like?

Fish oil is a must and does not matter whether you are tying to gain muscle or lose fat.  As well I use BCAAs and  whey protein religiously.

Amer KamraWhat are some of your favorite motivational quotes?

Tears will get you sympathy, sweat will get you results!

If someone wants to connect with you, where can you be found?

Do you have any tips for someone who is looking to compete in your sport?

Watch a show, meet people who have been there and done that.  Always seek wisdom and not opinion.  Wisdom comes from somebody who is experienced in the field, advice comes from just an opinion of somebody who is not experienced.

Photo Credits:

Arsenik Photography, Jason Ellis Photography, Hammer Fitness


1 Comment
Posted on: Wed, 05/23/2012 - 19:23

I am 49 and over the last 10 months lost 134 pounds. During my weight loss I stopped lifting for 3 months and only did cardio. I lost a lot of weight during that time period, but I also lost a lot of muscle. I am having a hard time regaining the muscle. I have tried 4-7 day splits. I tried beta-alanine for awhile. I still use whey, creatine, and a one-a-day vitamin. I now use a 3 day split: Chest & Triceps, Back & Biceps, and Shoulders & Legs. I do cardio and abs 7 days a week.....which could be one problem. Another problem is I only eat approx. 2,200 calories a day(I'm 5' 11''). The reason I only eat 2,200 calories a day and do cardio everyday is because I'm scared of regaining the weight.(I worked hard to lose the weight). Any advice to regain the muscle would be appreciated or any advice in general. Thank you.