7322 ответов в этой теме

[Михайлов Саша]

[iron jedi]

Большое спасибро за семинар Фара и Грина в Ирландии.

[-VADOS-]

1993 East Coast Classic

Миниатюры

• 
• 
• 

[Zacky]

Да уж... вот так вот(( ноу комментс

[BloodMoon]

Хорош!!

[nikotin]

на третьей фотки видимо решили прохожих с улицы собрать

[Peacemaker]

nikotin

[romio75]

[Михайлов Саша]

romio75,
нуу,брат это самый баянистый баян!

[romio75]

нуу,брат это самый баянистый баян!

...ну очень баянистый... ... не удержался...

Leg Day With Kai Greene

When Kai Greene does something, he often makes an impact and heads have been known to turn. The 2012 Mr. Olympia was an excellent example, where a dialed-in Kai Greene was a standout in the lineup and was runner-up to the champion, two-time Mr. Olympia Phil Heath. Kai has some of the best wheels in bodybuilding, and here are some of the exercises that the Greene Machine uses to build those massive pillars.
KAI’S LEG WORKOUT

Kai’s workouts change all the time, but here’s a more basic workout that we’ve seen him do a few times:
1. Lying Leg Curls: 4 sets x 15-20 reps
2. Standing One-leg Curls: 4 sets x 12-15 reps
3. Stiff-leg Deadlifts: 4 sets x 15-20 reps
4. Walking Lunges: 3 sets x approximately 40 yards
5. Leg Extensions: 4 sets x 20, 15, 12, 12 reps
6. Squats: 4 sets x 20, 15, 12, 12 reps
7. Leg Press: 4 sets x 15-20 reps






WATCH & LEARN

Watching Kai train is both beautiful and frustrating. His movements are precise, contractions are hard and each rep is harmonious with the next. You can see things happening with muscles you never knew existed. The frustration comes when you try to copy his movements during your own workout, and realize that Kai’s mind-muscle connection is extraordinary. You can get there, but it takes work, focus and understanding of the goal of each movement. We can help you with that last part. Here’s a breakdown— Kai-style— of the workout that’s right here on musculardevelopment.com:
1. Lying Leg Curls

On each rep, Kai lifts his hips slightly as he contracts his hamstrings. This makes for a deeper squeeze in the hams and a much harder contraction. He adds in a momentary pause at the top and you can see his enormous hams fill with blood.
2. Standing Leg Curls (single leg)

Kai is all about visualization and this move allows him to imagine he is standing onstage squeezing his hamstrings in rear double biceps or lat spread. Kai keeps his body completely still and only moves the working hamstring; there is no hip movement or cheating to get the weight up.
3. Stiff-leg Deadlifts

Kai has a trick on this one. He stands pigeon-toed, and makes a conscious effort to keep turning his toes back in after each rep— give it a try and you’ll feel it on the first rep. You’ll also quickly understand why you don’t see Kai using a ton of weight.
4. Walking Lunges

For Kai, the challenge isn’t getting from one end to the other— the challenge is making his legs grow. With each step, he carefully plants his heel, and lunges down until his back knee touches the ground— and slowly pushes back up before taking the next step. It’s most effective to step, then lunge— rather than trying to lunge into each step and cut short the contraction.
5. Leg Extensions

High reps or heavy weight? Both! Kai will do as many sets as he needs to get connected with his quads, and each set is in the range of 20 reps. The amazing thing to see is how he keeps increasing the weight, and each set looks as smooth and natural as the last. As he gets to the bottom of the weight stack and failure comes before the 20^th rep, Kai will pause for a few breaths and resume the set until he reaches the magic number.
6. Squats

Kai uses the connection he has with each muscle to make squats a complete leg exercise with a glute-hamstring focus— instead of a mass-builder for his quads. Each rep is deliberate and controlled as he squeezes his glutes and tightens his hamstrings all the way down and back up.
Each rep of the squat is full of opportunities to contract a different part of the leg; if you can do this effectively, you can build big legs and not just big quads.
7. Leg Press

Feet wide and high, so the quads are still working but the hams are taking some of the load. Just like squats, Kai is controlling the weight through every inch of movement and never using momentum. While many guys use the leg press to load up the weight, for Kai it’s a finishing move to add some polish to his wheels.

[romio75]

Итак, вторая часть СУПЕР БЛОКБАСТЕРА от wheykz с переводом. Наслаждаемся...

wheykz

Опубликовано 10.01.2013

Special thanks to Mike Pulcinella, for your help in understanding the philosophy of Kai. Your documentaries are amazing.

[romio75]

[romio75]

‘The Predator’ Returns to BodyPower(17th-19th May 2013)

[romio75]

[romio75]

Как я это долго ждал! Приятного всем просмотра!!!

wheykz

Опубликовано 22.01.2013

Третья и заключительная часть фильма о бодибилдере, настоящем примере для подражания и просто хорошем человеке - Кае Грине. Большой дядя и большой философ, красная шапочка Бруклина и завоеватель пьедесталов на Арнольд Классик и Мистере Олимпия.

В этой части ты увидишь то, как в действительности выглядит тренировка профессионального бодибилдера, без гор пафоса и наигранности на камеру. Также Кай поделится некоторыми ценными советами, которые должны помочь начинающим бодибилдерам в их нелегком пути.

Звуковой ряд: Limp Bizkit - Take A Look Around

[romio75]

[Valentin01]

[Peacemaker]

Жалко, что у нас в республике youtube накрыли. 

Очень мощный атлет. Мышцы спины меня поражают.

Листать ветку нет времени есть у кого его система тренировок на спину?

Буду благодарен.

[MaxLevel]

Жалко, что у нас в республике youtube накрыли. 

Очень мощный атлет. Мышцы спины меня поражают.

Листать ветку нет времени есть у кого его система тренировок на спину?

Буду благодарен.

И чем тебе поможет его система тренировок?

[antropos]

 Во-во Кай говорил где-то , что такую спину накачал потому что между подходами висел на турнике,но делал это не для того,чтобы ее накачать,а лучше чувствовать и типа вот и результат

[Михайлов Саша]

 

около часа назад с помощью HootSuite 

 

 

Kai Greene Rested and Ready to Rumble for the 2013 Olympia

[-VADOS-]

Симпатяго 

[-VADOS-]

сканы

Миниатюры

• 
• 
• 
• 

[Saho Kahn]

...

Миниатюры

• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 

[romio75]

hip hop class makes for great posing

[-VADOS-]

Kai Greene Rested and Ready to Rumble for the 2013 Olympia

скан

[Mr.Gold]

Жалко, что у нас в республике youtube накрыли. 

Очень мощный атлет. Мышцы спины меня поражают.

Листать ветку нет времени есть у кого его система тренировок на спину?

Буду благодарен.

Нахер нужно такое правительство которые накрывают интернет? глушат свободу не только слова, а боятся что видео засветят.

[-VADOS-]

 

 

[romio75]

... не удержался, распотрошил, да простят меня издатели ...

 

[romio75]

You can learn a lot from books but when it comes down to it... It's about getting deep down and learning for yourself.