Sergio Oliva Jr, Brian Yersky, Guy Cisternino, Branch Warren, Big Ramy, Shawn Rhoden, Dexter Jackson, Kai Greene & reigning Mr. Olympia Phil Heath guest posed and entertained the crowd.
Showing posts with label Kai Greene. Show all posts
Showing posts with label Kai Greene. Show all posts
Sunday, May 15, 2016
Monday, December 21, 2015
Review of Kai Greene's BELIEVE Event
Most of the bodybuilding world knows Kai Greene as a 2x Arnold Classic Champion and 3x Mr. Olympia runner up but no one knows what he had to go through to become a champion. Many are not aware of the turbulent journey that Kai Greene had to experience to become the champion he is today.
Tuesday, September 15, 2015
Kai Greene Not Competing At The Olympia
Kai's Video
This is huge uproar in the IFBB. This even made the trending topics on Facebook. To me, this is Kai's fault. He had ample amount of time to sign the Olympia contract. Now, him leaving Musclemeds and losing his AMI/Weider contract is a huge in the bodybuilding but still has nothing to do with him not competing at the Olympia. As of 9/14, he still was able to sign the Olympia contract and compete at the Olympia. Plus, he doesn't have a booth at the Olympia for Dynamik Muscle due to some contract issues. So now, he's banned from the Olympia and the Expo. How crazy is that. Watch and Listen to what Dave Palumbo says in his response to Kai's Video.
Sunday, May 3, 2015
2015 Pittsburgh Pro Posedown
Kai Greene, Branch Warren, Guy Cisternino, Phil Heath, Shawn Rhoden, Dexter Jackson, Dennis Wolf and Mike O'Hearn guest posed for the crowd. Being interactive with the crowd. Even Phil and Kai looked like they squashed their "beef" with each other. Kids jumped on stage to pose with the Pros.
Wednesday, April 8, 2015
Kai Greene Posing from the 2015 NPC Steve Stone Metropolitan Championships
I'll give you two versions of this Kai Greene performance. Kai Greene knows how to entertain the crowd and come out with these costumes.
Monday, February 9, 2015
Calling all Kai Greene fans in the New York area!
Here is your chance to meet The
Predator and get an autographed copy of the latest FLEX Magazine* with Kai
Greene on the cover!
* Special Instructions: A
Barnes & Noble receipt is required for all magazines being signed. No
memorabilia please.
Where: BARNES & NOBLE, Staten Island, 2245 Richard Avenue,
Staten Island, NY 10314, (718) 982-6983
Here is your chance to meet The Predator and get an autographed copy of the latest FLEX Magazine* with Kai Greene on the cover!
* Special Instructions: A Barnes & Noble receipt is required for all magazines being signed. No memorabilia please.
Where: BARNES & NOBLE, Staten Island, 2245 Richard Avenue, Staten Island, NY 10314, (718) 982-6983
When: Saturday February 21, 2015 at 12:00noon
Click HERE for more information on BARNES & NOBLE, Staten Island.
- See more at: http://www.flexonline.com/general-news/ny-meet-and-greet-kai-greene#sthash.7BTpsaVt.dpuf
* Special Instructions: A Barnes & Noble receipt is required for all magazines being signed. No memorabilia please.
Where: BARNES & NOBLE, Staten Island, 2245 Richard Avenue, Staten Island, NY 10314, (718) 982-6983
When: Saturday February 21, 2015 at 12:00noon
Click HERE for more information on BARNES & NOBLE, Staten Island.
- See more at: http://www.flexonline.com/general-news/ny-meet-and-greet-kai-greene#sthash.7BTpsaVt.dpuf
Tuesday, January 27, 2015
Kai Greene Preparation For Workout at Kai Greene Camp 1/24/15
Take a look at what Kai Greene goes through before he touches any weights. Hitting abs, working on his core and stretching to keep his muscles flexible.
Monday, October 27, 2014
Phil Heath Seminar East Coast Mecca...
The fans asked Phil about the tension with Kai Greene? And is it real? Yes it is real!!! Phil addresses the question. Watch what he says.
Friday, October 17, 2014
"The Unreal is More Powerful than the Real" Motivation Video
It's a great motivation video and it's a must watch!!!!
Tuesday, September 16, 2014
I COMMAND YOU TO GROW PART 2: CT Fletcher + Dana Linn Bailey + Kai Greene
CT Fletcher, DLB & Kai Greene are training arms. CT is motivating them. He's a funny guy. I like the way he motivates them and in other videos too. Just watch and this should get you amped for the gym. Listen to the words CT says. This should motivate you to train like a beast all the time.
Thursday, September 4, 2014
Kai Greene Trains 5 Weeks Before the 2014 Olympia
Kai does a triple set of pulldowns. He starts with Underhand Grip Pulldowns, Close Grip Pulldowns and Lat pulldowns. Next is Pullovers superset with side laterals. Next is Clean and Press. Next is DB Pullovers. Next is BB Curls, Overhead Extensions and Reverse Grip Tricep Pushdowns. Next is Hammer Curls.
Wednesday, August 20, 2014
Wednesday, July 16, 2014
Jay & Kai Train at Bev Francis Powerhouse Gym
They start with incline hammer strength press. Next is smith machine bench press. Next is incline fly machine. I've never seen that before. Kai talks about being in the gym for 2 hours that includes warming his whole body up. Next is rope pushdowns. Jay's advice is to use your failures as motivation to succeed. Next is overhead cable triceps extensions. Don't go too heavy.
Wednesday, June 25, 2014
Kai Greene Guest Posing at the 2014 NPC Atlantic States
Kai Greene wows the crowd with his performance. The people love him & the costumes he does guest posing in.
Thursday, June 12, 2014
Kai Greene Guest Posing at the Olympia Amateur Europe 2014
Kai puts on another guest posing for the crowd at the Amateur Olympia.
Wednesday, May 14, 2014
Kai Greene Re-signs with Weider/AMI!
Kai Greene is one of the sport’s most electrifying personalities, and in April, he extended his exclusive contract with AMI/Weider Publications.
Greene first became a Weider athlete in April 2010. In 2007 Greene landed a sixth-place finish at the New York Pro, then a third at the Keystone Pro, and, finally, a win at the Colorado Pro. But it was at the 2009 Arnold Classic, when his 250 pounds of striated mass prevailed over pre-contest favorite Victor Martinez, that Greene turned in his star-making performance. He capped off the year with a fourth at the Olympia and started 2010 with his second Arnold Classic victory (as well as a second Grand Prix Australia win). From there it all went south. A heavy favorite to challenge then-reigning Mr. Olympia Jay Cutler, Greene finished seventh and watched the final posedown from the TV monitors backstage, where he stayed well past midnight.
With his confidence shaken and his future in question, Greene regrouped and bounced back in 2011 with a win at the New York Pro and second at the 2012 and 2013 Olympia and Arnold Spain. With his status as the most dangerous bodybuilder on the planet reclaimed, Greene is the top challenger for this year’s Olympia.
“I have a long history with FLEX magazine, from reading it as a teenager, eager to learn everything I could, to actually being featured in the pages,” Greene said. “Now I’m hard at work behind the scenes to unveil something new at the 2014 Mr. Olympia, and I look forward to another great year with AMI/Weider Publications.”by Flex Staff
Photo courtesy by Flexonline
Tuesday, May 6, 2014
Pose Down from the 2014 IFBB Pittsburgh Pro Guest Posers
Here's Phil Heath, Victor Martinez, Big Ramy, Branch Warren & Dexter Jackson having fun guest posing for the Pittsburgh fans. They give the crowd a show. Jump in the crowd and taking pictures with them.
Wednesday, April 23, 2014
Kai Greene's Guide to Arms
THE BICEPS ARMORY
EXERCISE ONE: Alternate Dumbbell Curls
A longtime staple in Kai’s biceps routine is some type of alternate dumbbell curl. He may do them seated or standing, and also may even lift with both arms simultaneously (which would no longer be an “alternate” dumbbell curl). “Doing both arms at the same time is a good option for anyone who has a tendency to lean into the working arm and cut their range of motion short.” Whichever way he does his dumbbell curls, Greene takes advantage of the supination action, starting the rep with his palms facing in toward his torso, and finishing with palms rotated and facing the ceiling. “The biceps have two main functions, which are flexion and supination,” Kai explains. “If you never incorporate that twisting motion, you miss out on the full benefits of the dumbbell curl and what it has to offer.” For arms in general, Kai likes to work in the 12-15 rep range. “That’s where I feel you are able to tap into the deep muscle fibers and get the stimulation it takes to make the arms grow,” he adds. “That’s not to say that occasionally going heavier doesn’t have its benefits, either. Rules are made to be broken, and there really are no rules when it comes to training anyway.”
EXERCISE TWO: Preacher Curls
Though Kai often does barbell curls, another favorite barbell move on biceps day is preacher curls. “I find that I’m able to spark deeper, more meaningful contractions when the arms are supported and immobile,” Kai comments. “You defeat the purpose of the strict preacher curl if you let your whole body swing like a pendulum from rep one to heave up the weight, though.” Still, Greene concedes that there is definitely a time and place for “cheating” type of form. “Cheating to extend the set and work the muscle deeper into the ground can be very useful, but all too often, what we see is guys cheating the whole time because they have too much weight on the bar to handle properly.”
EXERCISE THREE: Dumbbell Preacher Curls
When he wants to isolate one biceps at a time and really focus on a tight squeeze, Kai will opt for either concentration curls or dumbbell preacher curls. “I really like the preacher bench because it stabilizes the shoulder and forces you to use stricter form,” he says. “It’s a totally different feeling from preachers with a barbell, much more targeted and intense in the belly of the biceps muscle.”
EXERCISE FOUR: Hammer Curls
Hammer curls can do a perfect job of beefing up the brachialis as well as the short head of the biceps, but only if you do them right. “A lot of guys swing and throw the weights around and wind up hitting mostly front delts,” Kai says. The variation you see him doing may look more like a concentration curl, but it’s how Greene puts the muscle in a position where it’s forced to do the work. He braces the nonworking arm on a bench, leans over slightly and strictly squeeze the weight up. “You won’t be using 90-pound dumbbells this way, so don’t even try,” he advises.
EXERCISE FIVE: Concentration Curls
Every great champion of the last few decades has incorporated concentration curls at one time or another in his biceps training, and Kai is no exception. For variety’s sake, he will occasionally do them seated, as is the most common style, while other times he goes “old school” and does them standing and bent over like Robby and Arnold did back in the day. “Whether or not concentration curls can actually bring out more of a peak or not is debatable,” he says, “but regardless, the movement lets you focus on that midpoint of the rep where you work the belly of the muscle.”
THE TRICEPS ARMORY
EXERCISE ONE: Cable Pushdowns
For triceps, Kai usually starts off with some type of cable pushdown to warm up the elbows and get the whole area ready for the free weights to follow. He employs a variety of grip attachments at different times. He may begin with rope pushdowns to grease the joints and get a light pump going, then clip on a short straight bar for heavy pushdowns of even “power pushdowns.” “On those, I lean forward with a close grip on the bar, and let my elbows flare out,” he tells us. “You could almost think of this exercise as a close-grip bench press motion, but done with a cable and upside down because you’re pushing down rather than up.”
EXERICISE TWO: Skull-Crushers
Kai says, “I have yet to talk to any pro with monster triceps who hasn’t done his share of skull-crushers. It’s just a very basic movement, like the barbell curl.” He does caution against both starting with this exercise, and going too heavy. “It’s a killer exercise, but it can also be rough on the elbows and shoulders if you get careless or sloppy.”
EXERCISE THREE: Dips
Kai has been doing dips since his days as a foster kid, when he would rig up any two objects suitable to get between and push himself up from. Over the years he has done them both weighted and with bodyweight alone, and doesn’t really have a preference. “Weighted dips are definitely more of a power movement and can build good thickness in the whole triceps,” he concedes. “But you can’t write off bodyweight dips, either. You can get higher reps and have much better control over the contractions. It’s a lot easier to hold and squeeze at the top with your own weight as opposed to if you had 100 or more pounds strapped to your waist.” Then again, if you weigh over 300 pounds as Kai does in the off-season, I doubt you would need to bother with any extra weight.
EXERCISE FOUR: One-Arm Reverse Cable Pushdown
No area can be neglected if your goal is to own the best physique in the world, so Kai often includes single-arm pushdowns using a reverse grip to target the long head of the triceps. “This is the region of the triceps that you see when viewing a physique from the rear in your quarter turns,” he informs us. “That area can never be too thick or too full and round.” As it’s a finesse movement, lighter weights and a slower controlled rep speed are what you’re looking for on these.
KAI’S SAMPLE BICEPS WORKOUT
Barbell Preacher Curls 3 15, 12, 12
Alternate Dumbbell Curls 3 12
KAI’S SAMPLE TRICEPS WORKOUT
Skull-Crushers 3 15, 12, 12
Dips on Parallel Bars 3 15
KAI’S SAMPLE TRAINING SPLIT
Day One: Back and biceps, calves
Day Two: Quads
Day Three: Chest and triceps
Day Four: Hamstrings and calves
Day Five: Rest
Day Six: Shoulders
*Kai rotates the order he trains body parts on a fairly regular basis.
Photos courtesy of MD
EXERCISE ONE: Alternate Dumbbell Curls
A longtime staple in Kai’s biceps routine is some type of alternate dumbbell curl. He may do them seated or standing, and also may even lift with both arms simultaneously (which would no longer be an “alternate” dumbbell curl). “Doing both arms at the same time is a good option for anyone who has a tendency to lean into the working arm and cut their range of motion short.” Whichever way he does his dumbbell curls, Greene takes advantage of the supination action, starting the rep with his palms facing in toward his torso, and finishing with palms rotated and facing the ceiling. “The biceps have two main functions, which are flexion and supination,” Kai explains. “If you never incorporate that twisting motion, you miss out on the full benefits of the dumbbell curl and what it has to offer.” For arms in general, Kai likes to work in the 12-15 rep range. “That’s where I feel you are able to tap into the deep muscle fibers and get the stimulation it takes to make the arms grow,” he adds. “That’s not to say that occasionally going heavier doesn’t have its benefits, either. Rules are made to be broken, and there really are no rules when it comes to training anyway.”
EXERCISE TWO: Preacher Curls
Though Kai often does barbell curls, another favorite barbell move on biceps day is preacher curls. “I find that I’m able to spark deeper, more meaningful contractions when the arms are supported and immobile,” Kai comments. “You defeat the purpose of the strict preacher curl if you let your whole body swing like a pendulum from rep one to heave up the weight, though.” Still, Greene concedes that there is definitely a time and place for “cheating” type of form. “Cheating to extend the set and work the muscle deeper into the ground can be very useful, but all too often, what we see is guys cheating the whole time because they have too much weight on the bar to handle properly.”
EXERCISE THREE: Dumbbell Preacher Curls
When he wants to isolate one biceps at a time and really focus on a tight squeeze, Kai will opt for either concentration curls or dumbbell preacher curls. “I really like the preacher bench because it stabilizes the shoulder and forces you to use stricter form,” he says. “It’s a totally different feeling from preachers with a barbell, much more targeted and intense in the belly of the biceps muscle.”
EXERCISE FOUR: Hammer Curls
Hammer curls can do a perfect job of beefing up the brachialis as well as the short head of the biceps, but only if you do them right. “A lot of guys swing and throw the weights around and wind up hitting mostly front delts,” Kai says. The variation you see him doing may look more like a concentration curl, but it’s how Greene puts the muscle in a position where it’s forced to do the work. He braces the nonworking arm on a bench, leans over slightly and strictly squeeze the weight up. “You won’t be using 90-pound dumbbells this way, so don’t even try,” he advises.
EXERCISE FIVE: Concentration Curls
Every great champion of the last few decades has incorporated concentration curls at one time or another in his biceps training, and Kai is no exception. For variety’s sake, he will occasionally do them seated, as is the most common style, while other times he goes “old school” and does them standing and bent over like Robby and Arnold did back in the day. “Whether or not concentration curls can actually bring out more of a peak or not is debatable,” he says, “but regardless, the movement lets you focus on that midpoint of the rep where you work the belly of the muscle.”
THE TRICEPS ARMORY
EXERCISE ONE: Cable Pushdowns
For triceps, Kai usually starts off with some type of cable pushdown to warm up the elbows and get the whole area ready for the free weights to follow. He employs a variety of grip attachments at different times. He may begin with rope pushdowns to grease the joints and get a light pump going, then clip on a short straight bar for heavy pushdowns of even “power pushdowns.” “On those, I lean forward with a close grip on the bar, and let my elbows flare out,” he tells us. “You could almost think of this exercise as a close-grip bench press motion, but done with a cable and upside down because you’re pushing down rather than up.”
EXERICISE TWO: Skull-Crushers
Kai says, “I have yet to talk to any pro with monster triceps who hasn’t done his share of skull-crushers. It’s just a very basic movement, like the barbell curl.” He does caution against both starting with this exercise, and going too heavy. “It’s a killer exercise, but it can also be rough on the elbows and shoulders if you get careless or sloppy.”
EXERCISE THREE: Dips
Kai has been doing dips since his days as a foster kid, when he would rig up any two objects suitable to get between and push himself up from. Over the years he has done them both weighted and with bodyweight alone, and doesn’t really have a preference. “Weighted dips are definitely more of a power movement and can build good thickness in the whole triceps,” he concedes. “But you can’t write off bodyweight dips, either. You can get higher reps and have much better control over the contractions. It’s a lot easier to hold and squeeze at the top with your own weight as opposed to if you had 100 or more pounds strapped to your waist.” Then again, if you weigh over 300 pounds as Kai does in the off-season, I doubt you would need to bother with any extra weight.
EXERCISE FOUR: One-Arm Reverse Cable Pushdown
No area can be neglected if your goal is to own the best physique in the world, so Kai often includes single-arm pushdowns using a reverse grip to target the long head of the triceps. “This is the region of the triceps that you see when viewing a physique from the rear in your quarter turns,” he informs us. “That area can never be too thick or too full and round.” As it’s a finesse movement, lighter weights and a slower controlled rep speed are what you’re looking for on these.
KAI’S SAMPLE BICEPS WORKOUT
- Sets Reps
Barbell Preacher Curls 3 15, 12, 12
Alternate Dumbbell Curls 3 12
KAI’S SAMPLE TRICEPS WORKOUT
- Sets Reps
Skull-Crushers 3 15, 12, 12
Dips on Parallel Bars 3 15
KAI’S SAMPLE TRAINING SPLIT
Day One: Back and biceps, calves
Day Two: Quads
Day Three: Chest and triceps
Day Four: Hamstrings and calves
Day Five: Rest
Day Six: Shoulders
*Kai rotates the order he trains body parts on a fairly regular basis.
Photos courtesy of MD
Wednesday, March 19, 2014
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