By Any Means Necessary

Kai Green's mash-and-smash leg training.


So, Greene comes into the gym and something clicks—he knows he needs to train legs. He’ll get on the StairMaster and start warming up. “It’s not cardio,” says Greene. “It’s a warmup. It gives you a chance to check in with yourself mentally. To fgure out how you’re doing and what you’re doing.” Greene hunches over the machine, flexing his glutes, hams, and quads as he steps, already getting the blood flowing.

A lot of people have great quads or hams or exceptional calves,” this two-time Arnold Classic and two-time New York Pro champ points out. “Try to put that together, though, and have an exceptional lower body—that takes a lot of thought, a lot of work, a lot of seasoning. None of this, ‘yeah, I’m-a-go-do-four-sets-of-squats.’ ” Greene has a repertoire of exercises and how he performs them. He smiles as he says, “You don’t train for 20 years without learning a few tricks.”

Again, to an outside observer it’s going to look like a mishmash, a mix-and-match of exercises and how they’re performed, because Greene will employ whatever it is he feels is necessary to shock his legs into continued growth.


A lot of guys like to do this exercise first when they’re training quads to warm up. It isn’t always Greene’s first movement for his thighs. Wherever they fall in his routine, Greene will fully extend his legs with his butt up off the angled seat. He’ll change up the direction his toes point—outward, inward, straight ahead—to better target dif erent parts of his quads.

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