Legendary Backs: Kai Greene

The ultimate freak of all backs
48 shared this

One of the things that separates Kai Greene’s back from even the elite competition in an Olympia posedown is the way his striated lower, inner lats seem to peel away from his columnar spinal erectors like curtains parting. In his three-quarters rear one-arm biceps shot, he seems to have muscles in the lower half of his back that others  lack. Then again, most others don’t work as hard at high-lighting those muscles as he does. Kai chooses to finish his workout with deadlifts when his lats and lower traps are pre-exhausted and he can feel every little musle contract.

Kai's big back tip: "The weight is just a tool. If you’re trying to hammer a nail, do you focus on the hammeror the nail? You better focus on the thing you’re trying to hit—the nail— and not the tool for hitting that thing—the hammer. It’s the same with bodybuilding training. Focus on the thing you’re trying to hit, your muscle, and not the tool for hitting that thing, the weight.”

Advertisement

Kai's workouts are always changing based on what specific muscles he feels need the most attention. Back in 2011, FLEX was on hand for a particularly grueling back session and now you can try it for yourself:

KAI GREENE'S BACK WORKOUT

  • 1. Hammer Strength pullovers: 3 sets 10 reps*
  • 2. Hammer Strength pulldowns: 3 sets 10 reps*
  • 3. Front pulldowns: 4 sets 10 reps*
  • 4. T-bar rows: 3 sets of 10 reps*
  • 5. Barbell rows: 4 sets of 10-15 reps*
  • 6. One-arm dumbbell rows: 4 sets of 10 reps
  • 7. Back extensions: 3 sets of 20-30 reps (bodyweight0
  • 8. Deadlifts: 2 sets of 20-30 reps
  •  
  • *Last set is a drop set

Click here for Kai's 10 Big Back Principles

More about: 

Topics: 

Comments

comments powered by Disqus