Tag: kai greene
Kai Greene Does INSANE Chest Workout No Normal Human Can Survive
Kai Greene’s chest day workout is INSANE!
So what does Kai Greene’s chest workout look like? As one of the greatest bodybuilders to ever pick up a dumbbell, Kai Greene is not your average human being. To be honest, no pro bodybuilder is average by any means. It takes a certain insane dedication in order to transform your body the way that pro bodybuilders can. Kai Greene is no exception.
As a professional IFBB Pro bodybuilder who has won the 2016 Arnold Classic and nearly beat Phil Heath in 2013 and 2014, the “predator” has become of the greatest entertainers, coaches and influencers in the world. While many fans see the end results of preparation when their favorite bodybuilder hits the stage, what they don’t witness are all the hours of intense training and the workout routine in order to build a physique into something more than human. Kai Greene has spent a large chunk of his life lifting and building his physique. So it comes as no surprise that the average human being would be hard pressed to keep pace with the bodybuilder during his routine workout.
Few train as hard as Kai Greene
Kai Greene possesses the kind of will and determination to push through any amount of physical pain in order to improve upon his physical form. Despite not competing for over three years now, Kai Greene still trains like he’s preparing for the Olympia. It’s not the kind of training that the average person is willing to put themselves through.
So of course an average Joe has decided to take on Kai Greene’s chest day workout. Within this article, we will detail Kai Greene’s chest workout routine, diet plan and supplements.
Training
Kai Greene Chest Workout Routine
Bench Press (3 sets of 20, 15, 12 reps)
Dumbbell Fly (3 sets of 20, 15, 12 reps)
Decline Bench Press (3 sets of 20, 15, 12 reps)
Arm Pullover (3 sets of 20, 15, 12 reps)
Take a look at the video below to get a glimpse of how Kai Greene trains chest and the insane amount of effort needed to get through the session.
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Kai Greene’s Diet
Kai’s diet is pretty strict. He consumes 1.5 grams of quality protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. And 30 minutes before every workout he takes a pre-workout.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of Whey Protein Powder, 1-ounce almonds, 1 cup Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
Pre-Contest Diet RoutineThe above diet is the bulking diet that Kai Greene sticks to during the off-season. His pre-contest diet is much different where he switches to more lean proteins and utilizes a Fat Burner for his AM cardio workout.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice. Quality Fat Burner Supplement
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: Quality Meal Replacement Shake, avocado or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Summary
Kai Greene continues to be a contributor here at Generation Iron. His workouts, regimens and his routines continue to help those looking to perfect their physiques and maintain a balanced nutrition. Please share this article on social media if you find it useful.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
George Farah: Kai Greene Has Never, Ever, Ever Used Insulin
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George Farah uses Kai Greene as an example to debunk the recent myth that insulin is needed to build a top level mass monster physique.
Last week, we went into detail with George Farah about his thoughts on insulin use in bodybuilding. It’s a topic that he has spoken about before and only seems to have become more strongly against insulin a year later. In this new segment, we discuss further with Farah whether it’s possible to be healthy as a top level pro bodybuilder. Farah certainly thinks it does – and uses Kai Greene as an example. In our latest GI Exclusive, George Farah claims that Kai Greene has never used insulin to build his massive physique.
There is a persistent rumor in the world of bodybuilding regarding insulin. That rumor is many of the pros use this drug to further enhanced their physiques to the next level. This inspires younger bodybuilders to do the same – thinking it’s necessary to succeed at the top level of the sport.
George Farah couldn’t disagree with these rumors more. He is sternly against the use of insulin in bodybuilding. He also thinks it’s dangerous for coaches such as Milos Sarcev to promote them. In fact, Farah believes that it’s incorrect to assume pro bodybuilders must be unhealthy to succeed. It’s a bad thought he’s seeing trend in bodybuilding. It’s causing bodybuilders to make unhealthy decisions. He thinks it’s the reason we have seen so many bodybuilders pass away too soon.
George Farah is a legendary coach in the sport. He has trained many bodybuilders who have stood tall as top tier bodybuilders at the Mr. Olympia. Athletes like Branch Warren and Kai Greene. He uses his experience to definitely tell people today – abusing drugs and using insulin are not necessary. Why? Because these legendary greats he trained didn’t use insulin at all.
The entire topic gets George Farah very passionate. He loves bodybuilding. And he loves the people in bodybuilding. He hates to see them make choices that they can’t take back years down the road.
“You’re gonna tell me Kai’s not a freak? I can put my hand on anything you want and swear to you that Kai never touched insulin,” George Farah states in our interview. He goes on:
“As long as I’ve known him. We’ve been eleven years together. Never, ever, ever. Do you understand what I’m saying? He’s walking around 300 pounds shredded. So you’re not going to duplicate this because you don’t have the genetics or you don’t have the heart or work ethic. Like Branch or all of these guys. Branch used to have no genetics but he proved to everybody hard work can make it. Guess what? Branch never used insulin. Never. Never!”
If you watch George Farah in our interview above – you can see how fired up he’s getting about this. In his later years, Farah has become increasingly more focused on health in bodybuilding. After a cancer scare that he survived and recovered from – he’s seen life through a different lens. You only live once. Bodybuilding is not worth dying over.
You can watch George Farah go into full detail about health in bodybuilding by watching our latest GI Exclusive interview segment above!
Kai Greene’s Top 10 Training Tips
Kai Greene Workout Special – GET BIG!
Training for bodybuilding means having patience, dedication, and a true desire to want to change your physical form. That also means having a strong mental gain to go along with your physical prowess. The mental game is what sets an amateur apart from a pro. It many fields, athletic or otherwise, the mental game can be the absolute key to either victory or defeat. No one knows this better than Kai Greene.
But not everyone is going to have a powerful metal game right out of the gate. For many people it’s not as simple as waking up one morning with an epiphany. Sometimes it takes the wisdom of a mentor, the ideologies of a seasoned veteran to bolster your confidence and boost not only your mental game, but offer adequate knowledge to the mechanics of your physical game as well.
Well if you’re an avid bodybuilding fan then you should already know the name Kai Greene. The talented bodybuilder has a wealth of knowledge that few athletes possess and now he’s willing to share it to the masses in the hopes that it will improve everyone’s bodybuilding approach.
Kai Greene’s Current Stats
Nickname: The Predator, Mr. Getting It Done
Division: Men’s Open (currently not competing)
Birth date: 7/12/1975
Height: 5’8″
Competition Weight: 248 lbs
#1. First Things First – Mind Muscle Connection
The number one factor in training is the mind-muscle connection. Practicing your poses between sets will eventually have your mind and muscles speaking the same language. Kai used to do pushups everyday until he reached 100 a day. This method really helped him to connect his mind with the pecs because of the continuous resistance he put on the muscle group day in and day out.
The iso-tension effect of flexing the muscles between sets can help to hit the muscle fibers that a set may miss. This can help to target those muscle fibers in the next set. Posing isn’t just something you do on a stage in front of an audience. It should be part of your bodybuilding program in order to really hit all areas of a given muscle group.
#2. Reps, Reps, Reps
In regards to reps, Kai rarely goes under 10 and may do more than 20 depending on how he’s feeling on that particular day. Kai never tries to limit himself as far as rep ranges are concerned. Like mentioned before, he prefers to go by feel and let his muscles determine how many reps they can handle. Sometimes letting the muscles call the shots rather than the mind can yield even further growth as the muscles can take even more punishment than your mind can imagine.
#3. No Half Assing
Speaking of reps, when it comes to contracting and stretching the muscles, Kai avoids half reps. Rather than focus on getting the weight up it’s all about getting that perfect stretch at the bottom of the lift while getting the best contraction possible at the top of the lift. Stretch, hold, and squeeze. There might be an allure to hitting that higher weight – but you’re cheating yourself out of real hypertrophy.
#4. The Cure For Lagging Calves
Where training calves are concerned, Kai alternates his heels either in or out during calf raises as a means of attacking both the inner and outer parts of the calves. Rather than doing separate sets, Kai pauses during the set and changes the position rather than rest. He will alternate this position with pauses each time as a means to really thrash every part of the calf.
#5. Search Your Feelings
If you want to be able to really hit a muscle correctly then you have to go by feel. As Kai puts it, the weight is simply the tool that you utilize. Focusing on lifting the weight itself makes no sense. Just like it was stated before – you should be focusing entirely on the muscle being hit. Don’t focus on the weight! It’s important to know your body. To understand it. This is essential if you want to reach real size on a pro level.
6. It’s all about hypertrophy – not amount of weight.
It’s not about lifting more weight. It’s about bodybuilding not weightlifting. Bodybuilding is more concerned with contracting the muscles against consistently greater amounts of resistance to achieve hypertrophy. The number of weight is not important. The contraction and hypertrophy is. If you have to drop the weight to make better movements, so be it.
7. Warm ups are key.
A great, high paced warm up before hitting your chosen body part will help to give you great conditioning, to maintain lower body fat throughout the year and also helps with recovery time in between sets. This is an essential component to Kai’s workout regimen. The body will get used to this pace and help keep the body firing on all cylinders.
8. We know you hate running but…
Cardiovascular training should be maintained all year around in order to maintain a leaner physique throughout the year. It will also help the body operate efficiently under oxygen deficiency. Shorter rest periods will also help to improve the body’s functionality and conditioning through a hard workout.
9. Leg day, all day.
For Kai Greene – if he’s training his legs that’s the only muscle group he focuses on for the day. Why? Because he can’t physically muster up the power train anything else. That’s the key tip here: when you train your legs you should be putting them through so much hell that you can’t do anything else. Kai Greene has some of the best legs in the IFBB because in between exercises he is dead on the floor. A full blast of intensity from start to finish.
10. It’s all on you.
You’re responsible for your own success. You can’t allow yourself to rely on anyone or anything else to build your success. It’s the willingness to sacrifice and to motivate yourself that will lead you to the body that you seek. Many people focus on end results, but the real goal is to motivate yourself day in and day out to get into the gym and get to work. There’s no coach, no training partner, no well wisher that’s going to push you to train. It has to be on you and the passion you have for building what you perceive as the ultimate physical form.
Here below is a more detailed breakdown on his workouts, diet and supplementation.
On Monday’s, it’s Chest and Calves
Kai Greene performs 6 exercises in one day, for a total of 3 to 4 sets and 15 reps. He also adds calves into this routine with each exercise being performed for a minimum of 4 sets and 10-15 reps.
1. Full Bench Press (3 sets, 12 reps)
2. Dumbbell Fly (3 sets, 12-15 reps)
3. Arm Pullover (3 sets, 15 reps)
4. Decline Bench Press (3 sets, 15 reps)
5. Seated Calf Raise (4 sets, 15 reps)
6. Standing Calf Raise (4 sets, 15 reps)
On Tuesday’s, it’s Shoulders and Forearms
On Tuesday, Kai focuses on his shoulders and forearms workout routine. There are 8 exercises within Greene’s shoulders and forearms routine.
1. Arnold Press (3 sets, 10-12 reps)
2. Lateral Raise (3 sets, 10-12 reps)
3. Neck Press (3 sets, 10-12 reps)
4. Dumbbell Front Raise (3 sets, 10-12 reps)
5. Shrugs (3 sets, 15 reps)
6. Reverse Curls (3 sets, 8-12 reps)
8. Hammer Curls (3 sets, 13-15 reps)
On Wednesday’s, it’s Back day
Kai performs a back routine that focuses on 4 exercises. Every set is around 12-15 reps.
Lats Pulldown (3 sets, 12-15 reps)
2. Barbell Pullover (3 sets, 12-15 reps)
3. Seated Cable Rows (3 sets, 12-15 reps)
4. Bent-Over Barbell Rows (3 sets, 12-15 reps)
On Thursday, it’s Leg day
Kai Greene performs his bodybuilding leg routine for 6 exercises. Each exercise is performed for 3 to 4 sets and 10-15 reps.
1. Squats (3 sets, 10-12 reps)
2. Lying Leg Curls (3 sets, 10-12 reps)
3. Deadlifts (3 sets, 10-12 reps)
4. Lunges (3 sets, 10-15 reps)
5. Seated Calf Raise (4 sets, 10-15 reps)
6. Standing Calf Raise (4 sets, 10-15 reps)
On Friday, it’s Arm day
On Friday, Greene performs an arms workout routine by doing 6 different exercises varying between 10-15 reps.
Hammer Curls (4 sets, 12-15 reps)
2. Reverse Curls (4 sets, 12-15 reps)
3. Preacher Curls (4 sets, 10-12 reps)
4. Bicep Curls (4 sets, 10-12 reps)
5. Dumbbell Kickbacks (3 sets, 12-15 reps)
6. Triceps Pulldown (3 sets, 12-15 reps)
Saturday is cardio day
On Saturday, Greene performs an hour long cardio session on the stair master.
Kai Greene Diet
Kai Greene follows a strict bodybuilding diet that on and off season that comprises of 1.8 grams of protein for each pound of his body mass and 0.5 grams of healthy fats per pound of body weight. He takes his pre-workout at least thirty minutes before starting the workout. And he finishes off his workouts with a protein shake.
Here is Kai Greene’s diet:
Meal 1
6 ounces of grilled chicken
6 egg whites
¼ shredded cheddar cheese
Meal 2
2 scoops of Chocolate Protein Powder
2 cups of Almond Milk
Meal 3
6 ounces of grilled steak
1 teaspoon Flaxseed Oil
2 cups of Brown Rice
Meal 4
6 ounces of boneless Chicken Breast
4 stalks of Asparagus
1/3 cup of quinoa
Meal 5
7-ounces of Wild Salmon
2 medium-sized yams
5 ounces of baked potato
Suppplements
Kai Greene strictly uses the following supplements to help propel his gains:
Find Kai Greene’s tips helpful? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
Kai Greene Talks Crypto Currency, Shows Amazing Agility in Pro Wrestling Training
Kai Greene shows his multifaceted interests in his recent talks on crypto currency and some pro wrestling training.
Kai Greene is looking to up his game in the crypto currency market. The bodybuilder appears to be following in the footsteps of famous entrepreneurs like Elon Musk and is looking to invest in SHIBA. At the same time, Kai has also been dabbling in pro wrestling training.
While bodybuilding is one of his major focuses in life, Kai Greene is also a businessman. From a bodybuilding hopeful with a love for art and little to no money in his pocket to the one of the most popular figures in bodybuilding, Kai Greene has changed his life entirely.
With business ventures like his Dynamik Muscle, Kai Greene has established himself as the consummate businessman. An entrepreneur in his own rights dabbling in the supplement game and even releasing his own comic book, Kai knows a thing or two about turning a profit.
Now it appears that his sights are set on a new goal. The stock market.
Recently Kai Greene has made it clear that he’s looking to shift his focus to crypto currency.
Crypto currency is all the rage these days. With businessman like Elon Musk singing the praises of the future of crypto currency, Kai has no intentions of being left behind. Kai Greene shares some of his own thoughts on crypto currency as well as Elon Musk’s influence on the market.
Here’s my look at this.Elon tweets market goes down.Not because of the business but because of the tweet. My educative guess is he is secretly buying as he now knows he can manipulate market to go down with tweets.
— Kai Greene (@KaiGreene) May 17, 2021
#ShibaArmy #Shiba holdersJust so we are all clear…. $SHIBWe are not selling at 0.0000777We are not selling at 0.0001We are not selling at 0.001We are not selling at 0.1We are not selling $SHIBGet on the ? strap in, and enjoy the ride of your life ??? pic.twitter.com/UU3mjSDz7v
— Kai Greene (@KaiGreene) May 17, 2021
Pro Wrestling Training
Besides delving into crypto currency, Kai Greene recently decided to dabble in some pro wrestling training. The bodybuilder recently collaborated with AEW pro wrestler Brian Cage and the results were pretty interesting.
?Stepping into the ring with The Machine @briancage. An experience myself nor my spine will ever forget! I’ve quickly gained a whole new level of respect for wrestlers from amateurs to professionals. Every sport has an art to it.
Kai Greene is an ever changing force and is always looking to explore new options. It’s certainly inspiring to see.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Generation Iron 3 FULL MOVIE
With Bodybuilding Contests Exploding In Growth Outside The United States, The Question Becomes What Does The Perfect Physique Look Like In Other Countries. Generation Iron 3 Sets Out To Answer That Question.