For those who don't want to watch the whole thing: Wrist Curls Reverse Curls Hammer Curls Superset: Underhand Pushdowns Overhand Pushdowns (20 of each) Overhead Dumbbell Extensions Close Grip Bench Press (sets of 15) Barbell Curls Incline Curls Machine Preacher Curls (sets of 12-15) Everything is 4 sets of 20 unless otherwise stated

@alexvalls7209

10 жыл бұрын

***** No problemo, broseidon

@PROTEUS_SEER-OF-EONS

9 жыл бұрын

wow, thanks man!

@alexvalls7209

9 жыл бұрын

Glad to help

@florin.ghidanac

9 жыл бұрын

@patriotic2590

9 жыл бұрын

Alex Valls Name of workout he's doin At 3:20 wrist up N Down with barebells

is 1:30 minutes between sets good enough ? or should it be less ?

When I see somebody who's really big using light weight, that tells me they know what they're doing.

@dustful

9 жыл бұрын

Yea it tells me they are on roids. Big natural guys will never be lifting bitch weight or go for the pump, on the other hand, roiders can get away with it.

@olip52

9 жыл бұрын

dustful wtf? ignorant comment detected

@fredericksecq4445

9 жыл бұрын

dustful yeah delete your comment, it's stupid as fuck. natural guys will never be lifting bitch weight? then they are idiots, lmao, you won't big doing 5 reps

@olip52

9 жыл бұрын

kai greene Well if you do a 5 rep series is with a lot of weight and yes, its make u bigger, but of course, you cant always do that, thats why people have rutines depends if they want to get bigger, stronger o simply tone their bodys

@andrewd1923

9 жыл бұрын

He is hammer curling the 100lb Dumbbells. Not very light

Kai has such a gentle way of coaching. Love that man!

out of every body builder I've watched kai goes out of his way to make thing's make since in the simplest terms. I love this guy!

Kai physique is amazing. Pure muscle.......

@improsketc2850

10 жыл бұрын

pure roidzz

@Blue69HD

10 жыл бұрын

Impro Sketc pure shit inside of your head

@ErnestLebedev

10 жыл бұрын

Impro Sketc Dude for real - GTFO here and do something with your life if you have a tiny bit of will...

@horatiohuffnagel7978

10 жыл бұрын

His arms are awesome. Both his bi's and tri's are huge.I can't imagine the amount of work he's put into getting that big.

kai gave some pure good advice for bodybuilding. I really respect and admire what he had to say because of how terrible some peoples form can be trying to prove something to someone.

These train with Kai videos are some of the best instructional body building videos out there. His deep insight and philosophy is awesome, you can't help but learn. Keep up the good work Kai!

15:30 is some of the best damn advice for bodybuilders. very straightforward and honest.

I love Kai's philosophy on weightlifting. I enjoy every one of his videos because he really sheds light on the mental aspect of bodybuilding. I've learned many things from Kai over the years, but this is without doubt the most important thing I've ever learned from Kai: 1) Flex your gluteus minimus, 2) insert the needle, 3) as you insert the needle, visualize the steroids flowing through your body. Kai is legend.

@okanhinisli8993

9 жыл бұрын

he ıs genıus

its not even funny how good kai looks here

One reason why kai doesn't care about how much weight he lifts is because he and everybody else knows he can lift a fuck ton of weight

what a great video, i learned a lot. This video provided clarity and gave an inside look at Kai's mindset behind training.

He doesn't do as much weight as he normally would because he isn't trying to impress anyone. He's trying to make points and help people.

kai, thank you for your inspiration....i used to lift heavy, and after listening to your wisdom, used light weight and the right way, it was hard, that told me i had the wrong technique all this time....

Wow no one else explain it better than Kai. Just simple and very understanding.

I stimulated hypertrophy by watching this video...

Kai,u are amazing. I have watched u from day 1.your training methods are on point.thanks for sharing to the world how important it is use proper weight with good form.u are one the best bb ever. Ifbb Pro Johnny Mcknight IV...

Kai thanks for showing us all how you really do it. It's not about the weight it's about the form. Keep truckin brother!

That bit about Weightlifters vs Body Builders was probably the most significantly important piece of information throughout this video. Too often I feel people try throw weight around like Kai said and they believe they are working their biceps; when, in fact they are abusing their shoulders because the weight is too heavy! Very important information, thanks Kai!

i've been doing this type of training for arms for the past 8 months, i vary 3 different "arm day" workouts all being high rep and so far i like it. Gonna keep banging arms this way. it's hard for the first couple of weeks to go and do it all , but your body gets to accept it. its long tough almost 1h45 minutes. good luck

This was so encouraging....change my whole perspective!!!

Love this video, Love all the exercises, simple and effect done with intensity good form. Solidness

Well said Mr. Greene. Learned a lot from this video. GOD bless you.

Why even try ego lifting, who the fuck gives a shit what you're lifting on camera? Viewers will be too busy studying Kai's segment to even acknowledge what weight you're using. Smh real talk.

@ATA1012

9 жыл бұрын

To be honest I agree with you...but after watching the guy who does the chest workout with kai greene people ripped into him cause he couldn't lift much...too many critical people on KZread lol

@BenMotivated

9 жыл бұрын

ATA1012 No one should listen to those people, i guarantee all those shit talkers had no profile picture to show for what they got.

1:55… LOOK AT THOSE DINOSAUR LEGS!

Kai is the man...He seems so genuine and real.

hey, any one knows. Is there any book of kai about bodybuilding?? thanks

Comes across as a genuinely thoughtful dude.

Kai is one smart dude..and he is dedicated to his sport...He is also willing to help other's.......how cool is that

I must thank to Kai. All time in the gym I way like, oh everyone watching me, I must lift super heavy. Now I just close my eyes,focus on contraction with lower weights and enjoying it, THANK YOU!

Fav part of this vid starts at 15:00 , there are so many people that want to be/ look like bodybuilders but are so concerned with how much they are lifting. Its all about how you lift and working the muscle rather than what your max is!

Kai's videos are awesome. He seems like a down-to-earth guy with a lot of wise knowledge. I'm following his workouts and also using Carnivore protein too. 3 Years of training and I'm learning things I've never known since now!

Kai looks so beast! Those arms !

So you don't have to pause and write down the whole workout... Wrist Curls - 1 warm up set, 3 sets 15-20 reps Reverse Curls - 1 warm up set, 3 sets 15-20 reps (Part of the set, turn wrists down, other half, turn wrists up) Hammer Curls - 5 sets 12-15 reps (start both arms and then alternate when failing) Tri push down with alternating grip - 4 sets 20 reps underhand and 20 reps overhand per set Overhead DB Tri extensions - 4 sets 20 reps Close grip bench - 4 sets 15 reps Straight bar curls - 4 sets 20 reps Incline DB curls - 4 sets 20 reps Preacher machine curls - 4 sets 12-15 reps

I've learned so much, thank you!

Pretty strong for a behind the scenes guy. Props to the man!

9:55 I like how he just throws the dumb bell across the room LOL

Kai is such an awesome dude! Would love to train with him and pick his brain about exercising

ur d best kai..thanks for d upload..

Fantastic Trainning!!!

I would love to be able to train any day with kai, it just seems like it would be such a learning great experience, and i could take so much from it.

just pure awesomness

Kai is such a modest person, despite his unvbelievable body and his success.

Kai knows his' stuff, and he is a nice guy, and humble too.

props to kai, very humble dude

There will be haters who would just call Kai's hard work and dedication a steroids cheat! He's all natural! He pushes his body to the limits! This video's quite helpful for all!

Those blue shoes tho >> haha love it.

He is also one of the only professional bodybuilder s that puts such and emphasis on form and practices what he preaches

Keep it up Kai ! We love you !

man kai takes it to the next level even for people using steroids. i like his meditative approach to it

This guy Kai trains with should get the Worst Form Award 2013

He was into bodybuilding since his childhood! At the age of 14 or 15 he started his bodybuilding and that's quite significant for him to turn like hulk at the age of 39 its been more than 23 years for him and the amount of diet he has is just 😨.....well he consumes his meals in every 2 hrs and also trains for 2 times in a day!

this young guys learn something today..

I love in Brooklyn NY - where he lives. I wish I could see him in person.

Kai is my favorite. I feel like i have to say though, when on steroids, those slow controlled reps feel amazing. Such a good pump.

This is why kai is such a beast

Kai You are my idol!! Mark 15 years

Its amazing !

Incredible

NO CURLS IN THE SQUAT RACK KAI!!!

Excellent video,, very informative,,,

Kay is monster!!! Amazing!!!

Functional muscle (strength,less mass) Bodybuilders (muscle mass,appearance) The only difference that matters between the two are your personal goals.

extremely informational great stuff

excellent video

1:52 Look at his fucking legs!

@ShotyzliveReaper

10 жыл бұрын

No skip legs day :D

woooow that's amazing work out

I learned something today

Kai makes bodybuilding a beautiful sport

Right, no disrespect but dude training with Kai is a tool. I tried this workout today and I am someone who is used to giant sets and beat muscles in true fashion. Folks this work out was magic I got quality pump to all forearms, triceps and biceps. Forearms from the onset set the base really. Work out is not the killer actual stress comes from 20 reps. Enjoyed it thoroughly. Thumbs up to KAI, thank you for being such an inspiration to people like me..........respect.

Kai is a good teacher. He should have his own Gymn and train inner-city kids to be future Mr. Olympians.

Dana and Rob filming in the background>>>

This guy training with Kai was making me so mad throughout this video. Like I didn't see a single solid set the whole time

03:49 Dana Linn Bailey Looking on

@razoramon989

10 жыл бұрын

holy shit dude, good eye!

@XShinjoX

10 жыл бұрын

Just wanned to write that

@masterasia4175

10 жыл бұрын

shit, i thought that was her but i wasnt sure!

Great vid

And only negative movement micro-tears muscle fiber. The positive (lift) doesn't tear it at all. Also, strength gains don't just come from muscle size. Neurological up-regulation can be done by fast movements (search: Louie Simmons) very low reps/light weight. One-half of a 1 rep max for 5-8 sets of 3 reps with super-fast moves up and down. That will up-train the nervous system. Full negatives will micro-tear muscles for hypertrophy, and full contractions will force prostaglandin release strongly in the muscle fiber to increase size with no strength gain.

@viveremilitareest9281

9 жыл бұрын

finally someone who knows a thing or two. Good shit man, some of us do notice the more intelligent comments.

@philawful1946

9 жыл бұрын

Where did you get your broscience degree? Broscience University?

@davidsirmons

9 жыл бұрын

Phil Awful This info certainly doesn't come from me. I was completely surprised to discover the findings of many university studies. Positive movement (contraction) doesn't tear muscle fiber: it's only when the muscle has to 'skip' down the myosin strands during negative movements (weighted) that muscle proteins are damaged. Don't confuse muscle hypertrophy with maximal strength however. Most lifting strength comes from deliberate high speed force exercises like Louie Simmons trains his students, which in actuality causes a diminishing of the neural safeguards the body normally imposes upon maximal muscle effort. It's recruiting more and more fibers, and downregulating neural safeguards to create a near-total muscle effort like in a live-or-die event.

@TheShredfester

9 жыл бұрын

davidsirmons Louie is the MAN!!!

KAI IS A BEAST!!!

Kai seems like a really good guy

even back when he was a natural comp in the NYC area Kai always had a very impressive physique

Kai is such a cool dude. He's got wisdom. He's like a big black Buddha! Lol.

your the truth Kai salute to you bro!!!!!

Respect to this kid he goes harder than that geek on the legs video

Kai Greene is somethingelse man, no ego whatsoever.

I don't anybody in the world should be ashamed not keeping up with Kai, lol

And on this day no wolf dare touch little miss kaihood.

I'm surprised this guy got so big swinging the way he does. Most of the movements he does has a lot of momentum and leverage in them. Kai seems really slow and concentrated in comparison.

Im going to take this workout

Kai Greene just took revenge for slavery.. White kid never had a chance..

@99Rammstein99

9 жыл бұрын

Shut the fuck up

I've never seen anyone look more like shrek haha

You can really tell the difference between Kai and Phil when it comes forearms in this video.

Kai Greene "aka Mr. Gettin it Done", "aka The Predator"...you are my favorite body builder man. Wish i could meet him in person. I really hope he wins 2015 Mr. O!! Hes so humble and respectful. He fuckin deserves it.

Even after the advice that Kai gives him he still doing a half curl -__-' WORKOUT YOUR MIND FIRST GOD DAMN IT!

Hell yes

aww very powerful beast

Kay is swinging those weights with the barbel

Surprised Kai didn't say anything about that guy not bringing the bar up to his chest, that's why that guy doesn't have a big peak. You can notice when Kai curls the 135, he brings the bar to his chest, contracting the peak portion of his bicep. That's just something I would have brought up.

Surprised Kai didn't say anything about that guy not bringing the bar up to his chest, that's why that guy doesn't have a big peak. You can notice when Kai curls the 135, he brings the bar to his chest, contracting the peak portion of his bicep. That's just something I would have brought up.

That white guy has the face that makes you wana smack.

@UpHereIsMyComment

9 жыл бұрын

archlett why did u have to point it out.. now im pissed off for the rest of the video LOL

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