Who is Ondrej Kmostak?
Czech Republic’s Frdek-Mstek is home to professional bodybuilder and personal trainer Ondrej Kmostak.
He is well-known in the Czech Republic as a bodybuilding champion and has a sizable fan base there.
Short Career of Ondrej Kmostak
Ondrej Kmostak was up in a motocross household and was always quite active. He first started to ride a bike when he was a small child, but at the age of 13, he had a catastrophic injury that left him unable to use his forearms for three months.
Ondrej was keen to add muscle to his lean frame after recovering. As soon as he joined a gym, he caught the weightlifting bug and developed an obsession with the bodybuilding lifestyle.
Today, Ondrej has won several significant amateur competitions. He won the title of Czech Republic champion after defeating tough opposition, and he subsequently obtained his Pro Card. Here is his account:
Body Measurements of Ondrej Kmostak
| Full Name: | Ondrej Kmostak |
| WEIGHT: | 215-225 pounds (93.0- 102.1kg) |
| ERA: | 2010 |
| PROFESSION: | IFBB Professional Bodybuilder, Sponsored Athlete |
| NATIONALITY: | Czech |
| HEIGHT: | 5’11” (180cm) |
Accomplishments
Competitions
- 2015 Overall champion of the Czech republic
- 2015 European championship, 6th
- 2015 BFC Cup, 1st
- 2015 Survival GP, 1st
- 2015 Overall champion of the Czech republic
- 2015 Arnold Classic Europe junior, 3rd
- 2015 – Olympia Amateur Europe, 4th
- 2016 – Diamond Cup Žilina, 1st place, overall
- 2016 – Olympia Amateur Spain, 1st, overall
- 2016 – Power Pro Show Moscow, 2nd
“Everyday be a little bit better than you were yesterday.”
Biography
Young Years
Ondrej, who was raised in Freek-Mustek, was either doing sports or thinking about them. He was a very busy child. The members of his family were likewise quite active and passionate about motocross and motorcycle racing.
Ondrej also started riding a motorcycle frequently in his early twenties. At the age of 13, he sustained a severe accident that caused him to lose the use of his forearms for three months, losing a lot of muscle in the process.
At this point, Ondrej started to consider maintaining his fitness and gaining back the muscle he had lost. He began going to the gym and learning the fundamentals of weightlifting once he was physically strong again to gain muscle.
Deciding On Bodybuilding As A Career
Ondrej discovered that he preferred bodybuilding over motocross when he was 17 years old. He decided to stop biking because of the improvements he was getting from his weightlifting rather than the danger.
People in his gym started to notice Ondrej’s advancements around this time. They questioned him about his participation in physique competitions and provided him with information on events held in the Czech Republic.
This progressively piqued my curiosity about Ondrej. He decided that if he was going to develop a fantastic physique, he may as well try out for a competition.
Competing
He decided to take part in his first men’s physique competition when he was 20 years old. He defeated a variety of amateurs from all around the country to take home the title of overall champion in the 2015 Czech Republic tournament.
He won four more championships around the nation in 2015. After that, he finished third and fourth, respectively, at the Arnold Classic Europe and Olympia Amateur Europe.
In 2016, Ondrej went on to win the overall title at the Diamond Cup in Zilina, Slovakia, earning himself his IFBB Pro card.
This was a significant accomplishment for the young Czech, and he decided to devote all of his attention going forward to his professional career and nutrition.
Spain Amateur Olympia
The amateur Olympia in Spain was his following significant competition. He competed against the top amateur athletes and earned first place overall.
After earning the winner’s trophy, he instantly set his sights on the international scene.
Training
Hard and strenuous chest exercises
Ondrej Kmostak puts a lot of effort into developing the chest he has today. He utilizes dumbbells instead of barbells since he wants to increase his chest size as much as possible.
He employs 30kg dumbbells and lifts heftily and forcefully when performing the dumbbell chest press. To train his pectorals as much as possible without working his deltoids or triceps, he also concentrates on the mind-muscle connection.
Dumbbell flyes are the next exercise he performs after pressing his chest with the bench press. He performs this exercise with 20-kg dumbbells and then supersets it with 15-kg weights to completely exhaust his chest.
To complete the program, cables are added, and he performs cable lower chest lifts and crossovers. He especially likes the cable exercises because no other choice can provide the same tension at the top of the movement.
Weight-Bearing Exercises
Ondrej Kmostak emphasizes bodyweight training a lot in addition to his heavy lifting. He performs numerous exercises, including dips, sit-ups, press-ups, and more.
The pull-up is his favorite bodyweight exercise out of all of them. He frequently performs pull-ups throughout several sessions and enjoys adding them at the end of his arm workout to work up the already pumped muscles.
Nutrition
Every Meal Contains Protein.
Ondrej concentrates on choosing wholesome and nourishing meals to satisfy his daily macronutrient requirements. He enjoys eating lean meats and incorporates them into practice in all of his meals.
He insists on eating several little meals throughout the day and is frequently seen eating while walking to and from the gym.
This is the most effective approach for him to achieve his goal of maintaining a constant flow of nutrients into his body.
Supplements
In addition to these complete meals, Ondrej takes vitamins to keep up the healthiest diet he can while still being ready for each activity.
Whey protein is one of his preferred dietary supplements. He claims that eating enough protein to meet his needs would be challenging, therefore he uses whey shakes to fill the gap.
He utilizes pre-workout drinks in addition to this diet pill to help him get pumped up before each activity. He enjoys coffee.
How can Ondrej Kmostak Teach Us something?
Ondrej Kmostak has demonstrated the value of perseverance for beginners. He put in a lot of work, achieved the physique he had always desired, and made new friends while doing it.
He won competitions and obtained the crucial pro card thanks to the early effort he put out. Put in the effort early if you have huge goals for your fitness journey, and who knows where you can end up.