It’s January and you’re fired up for 2014. Your goal is simple: get freaking huge! But before you step in the gym and get after it, you need to arm yourself with the right routines. That’s where we come in. We’ve compiled workouts from some of the greatest bodybuilders to ever cinchup a weightlifting belt and answer the challenge of the iron. So put your game face on, turn up the volume on your favorite training tunes, and make 2014 your year for packing on wall-to-wall muscle.
LEGS: KAI GREENE
Having cemented his status as the second-best bodybuilder on the planet with a runner-up finish at the 2012 & 2013 Mr. Olympia's, if there’s one thing (or two things, if you will) that Kai Greene never takes a backseat to anyone in, it’s in the “wheels from hell” department. Ever since the Predator supersized his physique to upset Victor Martinez at the 2009 Arnold Classic, his lower limbs have been some of the best in the world, and that’s saying a lot in the company of Jay Cutler, Branch Warren, Ben Pakulski, and other leg beasts.
Greene’s quads and hams sport immense size coupled with all the snaking cracks and fissures of a dry riverbed. His cross-striated vastus medialis and vastus lateralis elevate his abs and thighs and most-muscular poses to the next level. The introspective and philosophical Greene frequently warms up for his brutal leg workouts on the StepMill (sometimes for up to one hour), every rep and set played out in his mind before he even touches a weight. Full range-of-motion, deep contractions and visualization take top priority. “I train for the eight mandatory poses,” Greene said during one observed leg workout “Your quads, hamstrings, and calves have to look amazing from every angle, and the only way to make that happen is to train with that picture in your mind during the entire workout.”
THE WORKOUT: LEGS
- Standing leg curl: 4 sets of 15-20 reps
- Lying leg curl: 4 sets of 15-20 reps
- Stiff leg deadlift: 4 sets of 15-20 reps
- Walking lunge: 3 sets of approx. 40-60 yards
- Leg Extension: 4 sets of 12-20 reps
- Squat: 4 sets of 12-20 reps
- Leg press: 4 sets of 15-20 reps