Kai Greene’s Pro Secrets Bodybuilding Master Class

Written by Kai Greene

27 September 2022

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Kai Greene’s Pro Secrets

Bodybuilding Master Class

By Kai Greene

Put Down the Tape Measure

Q: Would you mind having someone measure your arms, legs (largest part), chest and calves on video? It would be kind of interesting to know your measurements.

A: You’ve probably heard this before, but bodybuilding is a sport judged entirely by visual perception. It’s been called a sport of illusion, because the actual size of the muscles is far less significant than what they appear to be. With excellent shape, separation and detail, an 18-inch arm will appear to be much larger than a 21-inch arm lacking in shape and definition. Further, if measurements were actually important, they would be part of the criteria we are judged by, and judges would be on stage with tape measures recording those numbers.

In the grand scheme of things, I would hope that I have more to offer you than providing you with my measurements. For instance, if I had the chance to sit down with Donald Trump and ask him anything, I really wouldn’t waste time asking him what color his socks are. I would rather know what drives him and what his mindset is.

I encourage you to stop focusing on things like how big my arms or legs are or how much another pro can bench press or use in barbell rows. Put down the magazine, turn off the computer and break down the barriers of your own mental walls to start expanding your horizons. Think about your hopes and dreams and what it is you really want out of life, and then start brainstorming about how you can make those things a reality. Use someone like myself as an inspiration, by all means, but know that you are capable of being and doing anything you truly set your mind to and believe in. Forget about my measurements. What are yours? And if you’re not happy with them, change them!

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Squats: Best Lower-Body Exercise

Q: As a kinesiologist, natty bodybuilder and trainer, I’ve heard different opinions about squats. As a person with years of experience and a trainer yourself, I have one question: as a bodybuilder, to squat or not to squat? It seems as if some people have trouble with the form, and would probably be better off with leg presses.

A:If you have ever read a single article about my leg training, and I know there have been at least a couple in MD, you would know how much I believe in the value of the barbell squat. You cannot find a more basic, more demanding or more productive exercise for the lower body. You would also be very hard-pressed to find a bodybuilder with anything beyond average leg development who did not build his thighs with plenty of squats over a period of years.

There are those who avoid squats for various reasons. A frequent complaint is that the movement is awkward and difficult to master. Others get discouraged because they see how much weight they can load on a leg press and look at the relatively lighter weight they can handle on squats as a failure. The only legitimate reason not to squat would be for those who are suffering from a severely debilitating injury to the spine or the disks between the vertebrae. In a case like this, heavy loads bearing down on the spine would not be advised. For all others, squats are the absolute best option to increase size and strength in the thighs.

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Don’t be discouraged because you can’t use as much weight as someone else or as much as you think you should be able to. And don’t worry if perfect form doesn’t come easily to you. There is nothing to be ashamed of! Know that once you do master the form on squats, you can easily begin to gradually increase the weights you use over time. And you should know that squatting even 225 pounds for deep reps with excellent form will yield much better gains than half-reps with 500 pounds, hunched over as if you’re performing a good morning.

Never for a minute worry about what anyone else is doing. Focus on your own performance, your own technique and stimulating growth in your thighs.

Oxygen Gym: Middle Eastern Mecca of Bodybuilding

Oxygen Gym in Kuwait has become a Middle Eastern Mecca of bodybuilding, with many top pros training there – most notably two-time Mr. Olympia Big Ramy (full name Mamdouh Mohammed Hassan Elssbiay), the 2020 and 2021 reigning and defending Mr. Olympia bodybuilding champion, and 2019 Mr. Olympia Brandon Curry. Kai Greene reflects on Oxygen Gym and the relatively new wave of bodybuilding talent from the Middle East.

I’ve been to Oxygen Gym and in the Middle East, they have tremendous enthusiasm and a love for the sport of bodybuilding – of a level we do not see in the United States. The owner of Oxygen, Bader Boodai, has a great setup out there and a lot of talent training there. A lot of that talent will be coming through at the top level in the next few years. They are so focused in the gym, and men and women train separately within the five-floor building. Imagine going to a gym that has every piece of training equipment that you could imagine. You can train any muscle from any angle. It’s a really cool amenity that you don’t find over here.

Big Ramy is the figurehead for Middle East bodybuilding, and it’s not been easy for him. He has a lot of pressure on him, coming to another country and learning a new language. He carries the hopes and dreams of a whole slew of countries from that region. Many people may think that’s an aid to him, thinking such support makes it easier for the athlete. But it’s a whole lot of pressure on him. I personally know what Big Ramy has had to overcome in the effort to build him into this machine that he appears to be.

One thing that is really important to recognize is there is new talent coming through. I think we always need to celebrate and make room for the fresh energy that new talent brings. You used the phrase “changing of the guard,” and I think that is a good thing – it’s supposed to happen.

As regards new talent, I think in some respects some of the progress that we have seen in the development of Men’s Physique and Classic Bodybuilding has kind of derailed Open Bodybuilding. I think that some of that talent that would have otherwise gone into Open Bodybuilding went the Men’s Physique and Classic Bodybuilding route instead.

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