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Leg Day With Kai Greene

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  • Leg Day With Kai Greene


    When Kai Greene does something, he often makes an impact and heads have been known to turn. The 2012 Mr. Olympia was an excellent example, where a dialed-in Kai Greene was a standout in the lineup and was runner-up to the champion, two-time Mr. Olympia Phil Heath. Kai has some of the best wheels in bodybuilding, and here are some of the exercises that the Greene Machine uses to build those massive pillars.
    Leg Day With Kai Greene


    When Kai Greene does something, he often makes an impact and heads have been known to turn. The 2012 Mr. Olympia was an excellent example, where a dialed-in Kai Greene was a standout in the lineup and was runner-up to the champion, two-time Mr. Olympia Phil Heath. Kai has some of the best wheels in bodybuilding, and here are some of the exercises that the Greene Machine uses to build those massive pillars.
    KAIíS LEG WORKOUT

    Kaiís workouts change all the time, but hereís a more basic workout that weíve seen him do a few times:
    1. Lying Leg Curls: 4 sets x 15-20 reps
    2. Standing One-leg Curls: 4 sets x 12-15 reps
    3. Stiff-leg Deadlifts: 4 sets x 15-20 reps
    4. Walking Lunges: 3 sets x approximately 40 yards
    5. Leg Extensions: 4 sets x 20, 15, 12, 12 reps
    6. Squats: 4 sets x 20, 15, 12, 12 reps
    7. Leg Press: 4 sets x 15-20 reps






    WATCH & LEARN

    Watching Kai train is both beautiful and frustrating. His movements are precise, contractions are hard and each rep is harmonious with the next. You can see things happening with muscles you never knew existed. The frustration comes when you try to copy his movements during your own workout, and realize that Kaiís mind-muscle connection is extraordinary. You can get there, but it takes work, focus and understanding of the goal of each movement. We can help you with that last part. Hereís a breakdownó Kai-styleó of the workout thatís right here on musculardevelopment.com:
    1. Lying Leg Curls

    On each rep, Kai lifts his hips slightly as he contracts his hamstrings. This makes for a deeper squeeze in the hams and a much harder contraction. He adds in a momentary pause at the top and you can see his enormous hams fill with blood.
    2. Standing Leg Curls (single leg)

    Kai is all about visualization and this move allows him to imagine he is standing onstage squeezing his hamstrings in rear double biceps or lat spread. Kai keeps his body completely still and only moves the working hamstring; there is no hip movement or cheating to get the weight up.
    3. Stiff-leg Deadlifts

    Kai has a trick on this one. He stands pigeon-toed, and makes a conscious effort to keep turning his toes back in after each repó give it a try and youíll feel it on the first rep. Youíll also quickly understand why you donít see Kai using a ton of weight.
    4. Walking Lunges

    For Kai, the challenge isnít getting from one end to the otheró the challenge is making his legs grow. With each step, he carefully plants his heel, and lunges down until his back knee touches the groundó and slowly pushes back up before taking the next step. Itís most effective to step, then lungeó rather than trying to lunge into each step and cut short the contraction.
    5. Leg Extensions

    High reps or heavy weight? Both! Kai will do as many sets as he needs to get connected with his quads, and each set is in the range of 20 reps. The amazing thing to see is how he keeps increasing the weight, and each set looks as smooth and natural as the last. As he gets to the bottom of the weight stack and failure comes before the 20th rep, Kai will pause for a few breaths and resume the set until he reaches the magic number.
    6. Squats

    Kai uses the connection he has with each muscle to make squats a complete leg exercise with a glute-hamstring focusó instead of a mass-builder for his quads. Each rep is deliberate and controlled as he squeezes his glutes and tightens his hamstrings all the way down and back up.
    Each rep of the squat is full of opportunities to contract a different part of the leg; if you can do this effectively, you can build big legs and not just big quads.
    7. Leg Press

    Feet wide and high, so the quads are still working but the hams are taking some of the load. Just like squats, Kai is controlling the weight through every inch of movement and never using momentum. While many guys use the leg press to load up the weight, for Kai itís a finishing move to add some polish to his wheels.


    More...
    www.musculardevelopment.com

  • #2
    27 sets total...jesus!
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    • #3
      kai isn't with MD...
      The faggot list:

      Silly <gaylord
      ViciousVagina forever buttfucking
      DLB < superman
      SWR < tranny
      Bogdi P the Romanian buttwarrior, loves lorenzo
      Rocky tranny fucker
      Noel fucker => can't help bray
      Lorenzo > likes Romanians up his butt
      ritch the swim bitch!

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      • #4
        Originally posted by Google&Pubmed View Post
        27 sets total...jesus!
        with the boat loads of stuff hes on.... thats a breeze.

        write ups like this in mags is what kids try to do and wonder why there not gettin "huge" like the pros do.




















        oh, i forgot about the huge amounts of pain killers there on too.
        http://www.blacklionresearch.com/

        WORLD PHARM =

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        • #5
          Originally posted by USEALITTLE View Post
          with the boat loads of stuff hes on.... thats a breeze.

          write ups like this in mags is what kids try to do and wonder why there not gettin "huge" like the pros do.
          I absolutely agree with this. Between the fact that young guns try to emulate these workouts and the copious amounts of food the pros list as their normal diet, it is a disservice to them without at least mentioning these are elite, enhanced athletes.
          NGA PRO BODYBUILDER
          Team P/RR/S Warrior

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