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Bartek Ka

@Bartek_Kamyk_

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Bodybuilding. Longevity. Peak fitness at any age. 30 years of training , 12 years of coaching. Insights & expertise from hands-on experience.

Manchester, England
Joined February 2024
Don't wanna be here? Send us removal request.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
1 month
It's not all about big muscles, or is it? When you spend a couple of years lifting, you realize it becomes something more than a physical challenge. Visits to the gym become part of your lifestyle, and you find solace in being there with your thoughts, undisturbed, and
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
My client Anna is smashing "the most hated exercise" Bulgarians with 22.5kg dumbbells with perfect form. It's funny when 5'1", 120lbs girl can do them with easy, but big boys in the gym avoid it like the plague.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
1 month
@TateNews_ I’ve always said, if alcohol ceased to exist tomorrow, I wouldn’t even notice personally. Easy $500 a day for me.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Had a fantastic day with the girls by the beach today. Sun, blue sky, crystal clear Sea water and happiness all around! Life is good!
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Question for the optimal bros: Am I cheating too much here?
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
“Steroid use is cheating.” - Cheating on who? “Everyone can get jacked and ripped with juice.” - Not true. Many guys are juicing and are still small and sometimes fat. You can see them in almost every gym. “Juiced physiques don’t count.” - Ok, so you say Arnold, Dorian,
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
24 days
Ever tried isolating your lat with a dumbbell row? Try to do it my way. - My body is fixed; there’s no momentum, no leg, or hip drive. - I pull the dumbbell with lat generated force, by bringing the elbow toward the hip. - I don’t bring my chest down toward the dumbbell as I
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
1 month
Do you want big shoulders? The secret? Ice cream and cheesecake. Trust me, it works wonders!
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
12 days
As a younger bodybuilder, I often heard people say, "You’re obsessed; nothing matters to you but the gym, training, bodybuilding, etc." In the past, I didn’t know how to respond. I would often go into defensive mode, trying to explain myself or argue. The truth is, if we do
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
What is your main driver for going to the gym? If your sole motivation is physical appearance, you may only go so far. If 'the look' is all you want, you may find it hard to sustain internal drive for too long. You see pictures of the best in the game and think, "I want to
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
6 months
22lbs of muscle added in 6 months. All natural gainz. One of my client's progress picture. Tommy is a professional boxer. Next to boxing he loves bodybuilding. I watched him lifting weights and noticed his workouts lacked structure. I approached him and told him he can do
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
6 months
CAN YOU MAKE GAINS WITH WEAK GENETICS? Is bodybuilding for everyone? The story of Rob "The Nerd". Rob came to me year ago. Shy, very skinny guy with ponytail wanted to start lifting and put some weight on. We started talking, I learned that he is into gaming and does
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Random quad shot while watching "Death's Game".🙈 No heavy leg training last 2 weeks. Quads still holding.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
3 months
Flex Friday & throwback to my most muscular days. A reminder for all those who say they have no time for the gym. I was working full-time as bank security, driving between branches all day, and worked 3 nights a week on doors, totaling 70 hours of work a week. On top of that,
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
1 month
@notPBD No good! Hopefully, this wasn’t Trump’s idea, and someone from his team messed it up. Trump, Dana, and Joe are the ‘good guys,’ but this tweet is bad.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
1 month
My son's first ever side chest pose. Seems like he got hooked on bodybuilding recently. “Hey dad, let’s take some shots,” he said. Natural, raw, Polish power. 👊
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
6 months
MENTAL TOUGHNESS TRAINING 100kg x 61 reps ( one set ) 6100 kg / 13448 lbs lifted in 4min and 50 sec Anyone?
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
20 days
A little stretching today. Over the last few months, my focus was mainly on bodybuilding to be in shape for summer. Now, it’s time to get back into full JCVD mode. ... because bodybuilders are stiff as fu...
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Terminator Mode On in Split: Mission - Exterminate 10,000 kcal in local restaurants 😎
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
6 months
LEG TRAINING, MY INSIGHTS Back in my prime days, I was known for good leg development. This is how I built my wheels: I trained legs hard from the very beginning. I've seen many guys who focused mainly on their upper body for the first year or two. They may do some half
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
"What if your teenage boy told you he is gay?" I came across this question several times online and at least twice in real life. Why do I call it a silly question? Because I don't think traditional, masculine, heterosexual fathers ever entertain such ideas. I'm not saying it
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
1 month
Don't forget your cardio today. 110kg ( my body weight ) x 43. @SamaHoole that's for you babe.😎👊
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
The science of hypertrophy says… bla, bla, bla Just watched the 3rd episode of Shadow Talk with Dorian Yates and Dr. Andy Galpin. The main points about the science of hypertrophy from the scientist; Nobody has better data on long-term strength training for hypertrophy than
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
1 month
Do some fat people feel entitled to stay fat and out of shape? It’s not my intention to offend anyone or generalize, and I could be wrong. But sometimes I can’t shake the idea that the level of fatness is somehow linked to the level of intelligence in some people. I’m not
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
10 days
Late Flex Friday. I cut some reps from my arm cable work so I don’t bore you too much. 😁👊
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
6 months
Does anyone still take these silly back selfies in their 40s?
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Just got back to the UK last night and were greeted by typical English rain. 😶 We had an amazing time in Croatia. Sun, blue sky, and beach create a powerful combination that gives us a unique state of mind, a deep connection with nature, and a profound sense of freedom.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Throwback Triceps Thursday. Never had a clean horseshoe triceps. Did I cry genetics? Never! Which shot do you like best? Below is my typical triceps routine from that time. 👇👇👇
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
People see a picture with above-average physique, and the first thing that crosses their mind is, ‘he is not natty.’ I see it from a bodybuilder’s perspective, and I don’t care who is natty and who's not. Even so, I can possibly understand "their concern" if the guy in the
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
9 days
After spending all day reading X’s 'doctors' wisdom on protein intake, I realized I hit my daily protein allowance just with breakfast. So, to give my kidneys a break, we opted for sugars, fats, and a little alcohol instead. Cheers!
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
150kg x 7 pause squat. Another 5 kg plus 1 rep more than last week. Building strength back while on a deficit is possible.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Carly's transformation.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
Little stretching after leg workout. Not many muscle guys to this. Some claim you get all the flexibility you need from proper weight training. Maybe they're right. I do what works for me.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Can someone calculate the 1RM for this exercise based on this set? My super-woman client Carly did 25 extensions holding 30kg dumbbell in 45 seconds. I made a bet with other male client of mine that she can beat him in this. He did 17 reps.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Back & biceps done. Good session and some photos. 😎 I have to admit, the Croatian gym bros look good—tall, muscular, and in shape. Some fit chicks with great physiques too. Now off to the beach, and Ultra Festival tonight.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
I trained 16 years before I got on stage for the first time. Many people then and now tell me "oh you have good genetics" or "you picked up good parents", "you're Polish, that's why". No! I have normal genetics, nothing special, and my parents were of average size. Nobody in
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
@JeffCheath5333 One face to face warning, then bye.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Grek, my first bodybuilding competition. When I started bodybuilding at age of 14, I had a friend who trained with me. His father was Greek, we nicknamed him Grek. We were the same age, went to the same class in the school. We trained kick/boxing and taekwondo together since
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
13 days
I follow some well-established fitness and bodybuilding accounts here, and I want to say this: Despite what others may think, I have huge respect for people who pursue bodybuilding naturally. Building muscle over time is one thing. With years of consistency and patience, I
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
@dookiebutter100 Bodybuilding. No 500+ squats needed. I use all rep ranges and believe in quality repetition rather than max load for few reps.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
6 months
Nineteen years of training here. The boy on the left is 14 and weighs around 62kg / 138lbs (that’s the weight I competed in Taekwondo tournaments so I remember). This is probably my first-ever bodybuilding shot. The big boy on the right is 33 and weighs 126kg / 278lbs
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
My girlfriend said I’m Johnny Bravo. She meant the chin and black t-shirt, I suppose. I said, ‘Have you seen his legs or my hair?’ Typical meat-head face expression during a workout: two scoops of pre-workout kick in, earbuds in. Focused, intense, not approachable.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Happy Flex Friday! Well over a decade between these pictures. Many things have changed during that time, except one: The never-ending goal to always stay in shape. To always feel strong, fit, and young, regardless of Father Time.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
3 months
First lines showing up. Flex Friday.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
1 month
The art of listening to your body is a hard one to master, especially for gym bros. Do you take breaks sometimes? You’ve been pushing it in the gym for a long time now—8, 10, maybe 12 weeks of continuous, balls-to-the-wall training. You’re aiming for progression with all
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Short nap and all done! NHS is first class, at least for me. Nurses, anaesthesiologist, surgeon all positive, nice people and pros at what they do. Jovki my gf is a pro too.😁
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
@CoachGrier Eddie it's not that you are taller or heavier. You're weaker at this exercise than those chicks. Be a man and get stronger than woman.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
That's as fat as I ever get fat. I'm at my fattest here. Dieting was postponed when I found out about hernia procedure. Croatia in July. Let's see if I can get in half-decent shape till then.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
29 days
Overlapping Muscle Groups and Common Mistakes in Bro-Splits. One of the most frequent errors I see in bro-splits is the poor spacing and scheduling of trained muscle groups throughout the week. This often leads to suboptimal recovery, compromised performance, and slower
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Seated Lateral Rises, double drop set. ( from Saturday shoulder session )
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
29 days
One of My Personal Bro-Splits from When I Was Building My Physique: A Detailed Breakdown and the Logic Behind It ( as promised ). - Monday: Shoulders, Traps, Triceps, Abs ( Light Chest, 'optional' ) - Tuesday: Rest, 20-30 min low-intensity cardio, stretching - Wednesday:
@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
29 days
Overlapping Muscle Groups and Common Mistakes in Bro-Splits. One of the most frequent errors I see in bro-splits is the poor spacing and scheduling of trained muscle groups throughout the week. This often leads to suboptimal recovery, compromised performance, and slower
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
15 years old vs 31 years old. This is bodybuilding.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
What is your preferred repetition range for building muscle mass? Are you limited to only one repetition range regardless of the muscle you train and exercise you do? There is a new trend suggesting that 4-6 RM sets are the best way to build muscle mass, and everything else
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
6 months
@RpsAgainstTrump I see healthy heterosexual, alpha male. What do you see?
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Gym shots with Tommy from today’s session. Good shape and fullness at 223-225lbs, considering he trains twice a day. Morning boxing session with Tyson at his camp for the “Fury-Usyk” fight, followed by afternoon bodybuilding with me.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
19 days
Decided to add barbell step-ups at the end of my leg workout today. Interesting unilateral leg exercise next to Bulgarian split squats. Box is 20 inch high, I think I need little higher for this one. 45kg is the heaviest fixed barbell, so I only did a pumping trial set
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Spa time! 3 rounds of 15-20 minutes in the sauna, with a few lengths of the pool in between.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
How lighting, more carbs and cheat meal can affect your transformation picture: My 2-month holiday cut began after hernia surgery. The first comparison picture was taken 2 days ago in the gym changing room. - Same lighting, I’m carb-depleted, tired, and flat after a long week
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
DO YOU TRAIN YOUR ABS YEAR ROUND? In bodybuilding, there’s a school of thought that says ‘abs are made in the kitchen.’ Some suggest that abdominal muscles can be built through isometric contractions created during compound lifts like heavy squats and deadlifts, eliminating
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
This is a reminder for everyone: just because someone has a huge following doesn’t mean you have to listen. This guy makes absurd claims like the one below. He also warns his followers that high protein intake will cause kidney disease after 50.
@1shankarsharma
Shankar Sharma
@1shankarsharma
4 months
Whey Protein is probably the WORST fitness supplement ever, for many reasons, but IMO, chief reason being that it activates mTOR, a dangerous Ageing Enzyme, because of the high Leucine content in Whey . STAY AWAY FROM WHEY!!!
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
3 months
A young boy approached me at the gym. I could see he was just getting started. He quietly asked, "What do you think, is 2ml of "test" a good dose for a cycle?" This question alone told me that he had no clue, but I politely asked him back; "How many milligrams of testosterone
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
The ultimate hypertrophy protocol for bodybuilders. Does it exist? Ronnie and Dorian had completely different styles of training. Volume, frequency, rep execution - everything was different. Dorian said that he wouldn't be able to train like Ronnie. Ronnie said that he
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
How much muscle do you actually have? Most guys who have been training for a while look big in their t-shirts or tank tops while bulking. To an untrained eye, the impression would be, "Wow, this guy is jacked." In reality, looking big and pumped in the gym gives an incomplete
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
She asked me for gym photo. Why not?
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Got a little creative with my delt workout today. I threw in two versions of lateral raises I don’t do often. Cuff lateral raise – this one felt good. The lateral raise machine is designed for facing it and holding the handle. I prefer to sit the other way and do raises
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Evening cardio with a beautiful sunset, and a gym session earlier. Life is good.💪
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
My client Anna. Just over 5 months into bodybuilding, and I already see the potential. We’re going to max it out!
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
21 days
Just got my hands on 'brand new' issues of Flex and MuscleMag from ’94 and ’98. That's how it all started. Time travel, anyone? 😁💪
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
3 months
@imdylanharrison What exactly shocks you? Do you ever see thousands of heterosexual people parading the streets half-naked, looking like they are high or hypnotized? Kind of not normal for a large group of "adult men".
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
27 days
What is the average lifespan of an average male with average looks, average strength and fitness, average sex drive, average intelligence, average ability to cope with stress and depression, and average capacity for problem-solving, having an average relationship with an average
@ComfortZoneDead
🇮🇱 Yosef 🇮🇱 Afker 🇮🇱
@ComfortZoneDead
28 days
@Bartek_Kamyk_ What is the average lifespan of steroid users ? I read around 65 ? One guy told me at the gym “ yes around 65. But I prefer to look big and live to 65 than look small and live to 85. Twenty years is nothing “ Agree ?
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Bartek Ka
@Bartek_Kamyk_
4 months
What will happen when you come off a steroid cycle? There will be a big test waiting for you. The test of how much you’re committed to training and bodybuilding. It’s fun to train when you’re enhanced. You can’t wait for the next workout. Strength is going up, you grow, the
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
3 months
Do you want to be better at bodybuilding? Learn some basic anatomy and muscle function. Most guys know which exercises train particular muscles, but not many understand how to make these exercises more effective for targeting specific muscles due to a limited understanding of
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Imagine looking like that in the 60s and 70s without all the science, coaching, and PEDs available now, and without the money that the best pro bodybuilders make today. Imagine working labor jobs, like in a junkyard with a sledgehammer all day long, and still having the energy
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Flex Friday. The funny story about those pictures is that I went on holiday 7 weeks into competition prep. Remember, it was an all-inclusive resort in Rodos, Greece. Imagine people loading their plates with all the food they can, and I’m walking with 12 eggs on my plate, then
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
The common stereotype is that big muscle guys have difficulty breathing while climbing stairs. At my all-time heaviest of 278 lbs, I could still hike, play basketball, box, and do spinning kicks. Any activity that raises your heart rate to roughly 70% of (220 - age) for 20-40
@joshstrength
Josh Bryant
@joshstrength
4 months
Howdy y’all, let’s talk about a subject for strength athletes that’s often as welcome as a Turkish oil wrestling match at a Baptist church picnic – aerobics. Now, I know what you’re thinking, “Josh, are you suggesting we trade in our barbells for pink tutus and start a pole
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
3 months
Friday flex from my old gym. 120kg plus. Younger, stronger, bigger. Do I feel like I'm small or weak now? Do I miss this size? Hell no! Bodybuilding and training will always be a part of my life, and I will stay in shape as long as I possibly can. However, my priorities have
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
2 sets of single lat pull. Not trying to impress anyone with load ( these days are long gone ) so no straps. 80kg x 10 and 90kg x 8 clean controlled reps. Dead stop at full stretch, elbow goes to hip, no twisting and no momentum. Connection & nice contraction with full ROM.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
6 months
Age is just a number. It's never too late to start. Gary came to me a year ago at the age of 49, overweight, feeling a little depressed, and out of shape. Despite having some familiarity with the gym, he was frustrated as all he knew was the 3 sets per 8-10 rep system. He
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
6 months
Don't see many guys posting front lat spread very often. It's usually the other shots. Show me your best front lat spread shot.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
3 months
Pause squat, 145kg x 6. Added 5kg more than last week with the same form and reps. Long way to any type of PRs, but progress is all that matters. Cutting is going well too.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
21 days
Ever tried dumbbells flys with your feet in the air? What's the difference? The main difference is zero leg drive. All the drive comes from the pecs' contraction. - Use a controlled eccentric and mini dead stop at full stretch. - Follow with an explosive concentric. -
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
What’s your favorite muscle or muscle group to train? At some point, each of us has that one or two muscle groups we give the most love. If statistics were available on this subject among gym bros, chest and arms would probably top the list, followed by shoulders and back in
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
@cbouzy You know, I wasn’t shot, but I was stabbed in the back and hit in the face multiple times while fighting a group of guys. When I managed to get off the floor, I knocked down two of them and kept fighting. That’s how the mix of adrenaline and being a man works. Weak men and
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
11 days
Do you need to do Barbell Squats to build decent legs? No. You can develop strong, muscular legs with a combination of exercises like hack squats, Smith machine squats, leg presses, pendulum squats, lunges, Bulgarians, and targeted hamstring work. Do you have to do Bench
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
8 days
Looking good in the gym is one thing; looking good on stage, where every flaw is exposed, is an entirely different ballgame. In the gym, you’re ‘judged’ by other gym bros based on what you have. ‘Bro, you have great arms.’ ‘Man, you look big.’ ‘Bro, you kill it with those
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Little win for my client Dominique. 125kg DL, 57kg body weight, 50 years old. She is on her way back from abdominoplasty surgery. We brought her back after a much more serious spine surgery before, so this is like a walk in the park.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
3 months
Decided to work on pause squats while on a deficit. 140kg for 6 reps x 3 sets for starters. It’s nothing impressive, but I haven’t barbell squatted heavy since my hernia surgery. It’s not about lifting heavy for me anymore. My legs are big enough, and there will always be
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
Diet is 80%, training is 20%. No, I would say it's 50/50. But what about rest, does it matter? Rest is 30%.....😩 % of what? I always instinctively knew that such mathematical estimations don't make sense. To get in shape, build muscle and lose fat you've got to aim
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
3 months
I didn't sleep like a bodybuilder. Bodybuilding conversations typically revolve around training, nutrition, PEDs, and genetics. My training was never a problem, and my nutrition wasn’t either. I had those two elements nailed. What I missed was sufficient sleep and stress
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
Throwback to when I was cutting for summer and did some martial arts at the same time. I remember I didn't count anything for this cut, no carbs, no calories. I knew my portions and instinctively adjusted my diet while watching myself in the mirror. Ended up little flat and
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
@TheSalesBull1 22k minus tax? How can you live on that even in Manchester?
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
Final set from biceps training. Incline curls are my favourites. Nowhere near my full strength so less reps this time, and finished with drop.
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
2 months
Long-awaited break in Croatia. First glance around Split, and this place is amazing. The Romans established Split 1700 years ago. The blend of ancient history and modern life creates a great atmosphere. 35 Celsius heat is quite a contrast with UK weather. 🌞😎
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
23 days
If your hamstrings don’t make contact with your calves during a barbell squat, lower the weight and try again. Squatting to depth is especially important to learn for beginners and intermediates, - it will save you a lot of frustration as you get stronger. You don’t want to
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
4 months
Last night my account was suspended permanently. Luckily it lasted only for couple of hours. No idea which X's rules I have broken. Didn't post anything offensive or any other bs. I don't know why it happened. X can cancel you at anytime that's the lesson. I want to say
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
3 months
Are you giving it your all in the gym, or maybe you only think you do? I just watched the new “Shadow Talk” podcast where Dorian invited Chris Cormier. They competed against each other in the 90s and became friends. Chris continued to compete after Dorian retired, winning 11
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
6 months
BACK TRAINING I always loved training my back. When I see all this single-arm cable isolation exercises, that guys and 'coaches' do today, I'm kind of perplexed. I'm like, What are you doing?' BUILD A SOLID BASE FIRST WITH HEAVY IRON & CHINS (minimum 5 years of work), then
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@Bartek_Kamyk_
Bartek Ka
@Bartek_Kamyk_
5 months
Face of almost middle-aged man in the gym, mid-workout. Selfie taken for a young girlfriend.
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