Bartek Ka
@Bartek_Kamyk_ • 10,403 subscribers
30+ years of training, 12 years teaching. Building a strong, resilient body & mind. Longevity and peak fitness at any age. 💪 Personal insights and takes. 👊
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In 2009, Chris Cormier visited Dorian Yates to train with him at Temple Gym in Birmingham. Chris and Dorian shared the Mr. Olympia stage in the ’90s. Chris continued competing into the early 2000s and was even planning a comeback. Dorian put him through his usual Blood & Guts, short, brutal, and intense leg day. What happened after training is what happens when you train with a ‘psycho.’ At the end, Chris said: “There is definitely something wrong with Dorian.”
Bartek Ka501,159 Aufrufe • vor 2 Monaten
Chris Bumstead was asked for his 10 favorite exercises “for the rest of time.” He didn’t name a single machine. Not one. -Squats -Deadlifts -Pull-ups -Incline DB press -DB shoulder press -Close-grip barbell press -DB curls -Bent-over rows -Lateral raises -Hanging leg raises Lesson here boys. That video was for Dean T. and all the stability crowd.
Bartek Ka284,390 Aufrufe • vor 4 Monaten
Be careful with your Bulgarian squat setup, don’t be stupid like me. Set was planned for 10+ reps. Rear foot pad slipped back on rep 3. I should’ve stopped, but didn’t. Pulled the side of my left leg on rep 5 (probably IT band or vastus lateralis). Nothing major but it wasn't smart.
Bartek Ka209,290 Aufrufe • vor 6 Monaten
Barbell Squats build more than your quads. They build more than your legs. They put systemic stress on your entire body, forcing it to grow. Barbell Rows build more than your lats. They build your entire back, including your erectors and traps. They also add to the growth of your posterior chain. I could go on with other free weight examples, just understand this: The overall hypertrophic stimulus and added muscle density achieved with heavy, free-weight compound lifts will be greater than what’s achieved using machines exclusively. In the context of bodybuilding, a combination of both free weights and machines is the best scenario… under one condition: The aim should be to first max out both maximal strength and execution quality on free-weight lifts. That’s how most of the best physiques in history were built. And that should be the bread and butter for any beginner, up to a late-intermediate / early-advanced lifter. Don’t just take my word for it. Study the history of bodybuilding and how the biggest mofos built their physiques.
Bartek Ka117,689 Aufrufe • vor 3 Monaten
Not sure what the standard is for women on dips. She failed at rep 20. We’re hitting 25–30 this year.
Bartek Ka135,315 Aufrufe • vor 4 Monaten
So here we go, my first ever set of hip thrusts (after a few warm-ups). Took me only 31 years to try it. Not sure about the form, tried my best, and happy to hear criticism from my bros. Really liked it. Mind-arse connection: 9 out of 10. Article about Bret Contreras incoming. Now I know.
Bartek Ka103,283 Aufrufe • vor 6 Monaten
The gym I train and work at is expanding soon, so I shared a few IG posts last week in collaboration with the owner. While scrolling, I noticed some young guns doing impressive, almost unbelievable stuff. One guy caught my attention: Will Holmes. Natural bodybuilder. 18 years old. 225 lbs. He already lifts heavier than I did in my prime. Fascinating, and hard to explain at his age, especially natural. Pendulum squat: 8.25 plates x 8 Deadlift: 310kg , 283lbs x 2 Smith squat: 6.5 plates x 4 Cybex Incline press: 7 plates ps. Hack Squat: 8 plates x 4 And so on... His coach calls him Alien, and it seems like there are many more young “aliens” emerging out there. My theory is that those young athletes obviously have access to good coaching. But the main difference is they watch others, see what's possible, and by doing so they don’t create limitations in their minds. We’re gonna see more incredible things in the coming years.
Bartek Ka79,264 Aufrufe • vor 5 Monaten
Seated calf raises. You can’t find a less exciting exercise to post. The way I approach calf training is slow, controlled reps with a full stretch at the bottom and a strong contraction on top. That’s all there is. No bouncing, no fast half-reps bs. Also, if you do that with one plate, you probably get more calf growth from the impact running has on calves. Calves are one of the strongest muscles in the body due to their leverage. You can go heavier, don’t worry, they won’t snap.
Bartek Ka95,078 Aufrufe • vor 7 Monaten
In February 93, seven months before the 1993 Mr. Olympia in Atlanta, Kevin Levrone suffered a complete pectoral rupture while benching 600 pounds. The year prior, he placed second to Dorian Yates at the Olympia in Helsinki. He underwent a 12-hour surgery to reattach the pectoralis major and minor, followed by another operation due to infection. Levrone didn’t train until July and lost 40 lbs of muscle… Then he came back, trained 2.5 months, and still took 5th at the 1993 Mr. Olympia. Arguably the best comeback from a serious injury in bodybuilding history. Kevin was 2nd four times on the Olympia stage; twice to Dorian, twice to Ronnie, and is also the ’94 and ’96 Arnold Classic champion. And of course, he returned to heavy-ass benching, as you can see in the video.
Bartek Ka31,735 Aufrufe • vor 2 Monaten
If you’re struggling with a 3 plate squat, just rest at the bottom.
Bartek Ka47,811 Aufrufe • vor 5 Monaten
Not your typical ab exercise you see in the gym. Start with your legs extended just above the bench to feel an isometric contraction in your abs. Bring your knee to your chest, then drive your hips up with your legs extended. Add a mini pause at the top (like a reverse crunch) for a peak abdominal contraction. Return to the starting position without letting your legs touch the bench. Keep the ab tension constant. Do 25–30 reps. ( Clip cut short, she can do it for 2 minutes plus )
Bartek Ka55,991 Aufrufe • vor 7 Monaten
