Iron Game
Veteran
[h=1]Bodybuilding Advice - Kai Greene & Fouad Abiad Answer Questions[/h]
KAI GREENE
Free Weights Are Best for Crafting a Physique
Do you do most of your shoulder pressing with dumbbells, a bar or machines?
I have always loved free weights. I use the barbell quite a bit, but I also like dumbbells because they demand a greater mastery of technique. I was using mostly machines out in California. They were interesting, but it only solidified in my mind that free weights are still the superior tool for crafting a physique.
Trained by a Legend: Kai Looks Back
The MD seminar on February 6, 2010 was a fantastic time, and I appreciated the fact that so many fans came out to be part of that day and learn from athletes like myself, Dorian Yates, Victor Martinez, Kevin English, Rodney Roller and Evan Centopani, who were there to share whatever knowledge and experience we could pass on in those brief hours. Perhaps the highlight of the day, for me, came when the seminar had officially ended— and I had the opportunity to be put through a back workout by six-time Mr. Olympia, Dorian Yates.
There are only a few times in life when something like this falls into your lap to take advantage of. I remember being in my late teens and early 20s, watching the VHS copy (I bet some younger readers have never even watched a movie on VHS!) of Dorian’s seminal training video, “Blood and Guts,” that I had borrowed from my mentor, Oscar Ardon. Come to think of it, I’m not even sure I ever gave it back! I watched and studied that tape many times, in awe of the intensity and focus Dorian poured into every rep of every set. Unlike the other workout shows on TV at the time and other workout videos, “Blood and Guts” was raw and gritty, and gave us a glimpse into the type of determination and effort it took Mr. Yates to ascend to the highest peaks of the bodybuilding realm.
Never in my wildest dreams as I watched “Blood and Guts,” did I ever even allow myself to imagine that one day I would be in the gym with Dorian, crafting my own physique just weeks away my title defense at the Arnold Classic. It was one of those moments when you almost step outside yourself, and look at the scene before thinking, wow, this is really happening right now.
As for the workout itself, merely listing the exercises or attempting to describe it would not do it proper justice. There were so many subtle nuances as to how Dorian set up each set, and observations and tips he made on my execution of the exercises, that all I can truthfully express is my sincere gratitude for having been allowed to learn from his vast experiences.
Bev and Steve’s Powerhouse Gym: Where the Pulse of Bodybuilding Runs Strong
Kai, I have seen many photos of you training at Bev and Steve’s Powerhouse Gym in Syosset, New York. Why do you think it’s become the renowned gym that it has?
Any gym’s climate is a direct reflection of the ownership and its vision. Not only was Bev Francis a true icon and pioneer in women’s bodybuilding, but you also have Steve Weinberger. He’s the NPC district chairman, an IFBB judge and promotes various amateur and professional events every year. The pulse of bodybuilding runs strong inside those walls. Anyone who has ever trained at Powerhouse knows this firsthand. If you’re a bodybuilder and you are ever anywhere near that area on Long Island, you owe it to yourself to train there at least once.
FOUAD ABIAD
Rest More and You’ll Grow More
What do you think about hitting every muscle twice a week?
It depends on what your ultimate goal is and how well your body recovers. If your goal is just to be fit and have a “beach body,” then twice a week will work no matter what. If your goal is to grow and put on as much muscle as possible, I think hitting every muscle twice a week could be overkill. Unless you are genetically gifted and your recovery is that great (like Ronnie Coleman or Jay Cutler), I don’t think hitting everything twice a week is optimal. I think if you rest more, you will actually see more growth.
Can’t Stand Bland Bodybuilding Food? Just Suck It Up
I have a meal of chicken, brown rice or potatoes, and vegetables usually once a day in the off-season. The trouble is, I find these meals difficult to eat because they are so bland. Can you give me any tips on how to make these meals taste better?
I add things like hot sauce, soy sauce, oyster sauce (sometimes) and try different low-sodium condiments. All of the above have low-sodium alternatives. I’ve also gotten into the Molly McButter lately— it worked for Ronnie! Finally, I always like to stir-fry some vegetables, which makes chicken breast easier to eat. Other than, that I really can’t help you. Bodybuilding food has never been that interesting. We eat for fuel, not taste.
‘Backward’ Leg Training for Weak Calves
If you have weak calves, do you think it would be productive or counterproductive to train your legs in a “backward” fashion? That is, start with seated calf raises, then standing calf raises, leg extensions, leg curls, thigh-adduction/abduction and then finally barbell squats?
Since I do have weak calves, I can say I have some experience with this. I actually have done a variation of what you’re outlining. I have done calves, then quads and then hams. I have done calves and quads in one workout, and calves and hams during the next workout. I have even given calves a completely separate day, which is what I’m doing now. I think if you’re not genetically gifted with big calves, you should do whatever you can to make them grow, even if it means using unorthodox methods.
What’s Keeping You Awake?
Hey Fouad, I have some bad sleeping issues. I’ve tried everything from supplements to doctor visits. It’s difficult for me to fall asleep as well as stay asleep. Most nights, I typically get three to five hours at best, and it’s been like this for over five months. Yet I still seem to have made incredible strength gains. I’m 18, by the way. Obviously, we all know while we sleep we release a lot of GH and testosterone into our system. Since I’m not sleeping much, what would you recommend I do?
I have sleep issues from time to time, too. From what I have read, there could be a number of factors involved. It could be fluctuating hormone levels if you’re taking any test boosters. It could be because you’re eating too much before bed, or eating the wrong things. It could be because your weight is too high and you might have a slight case of sleep apnea. I would try a process of elimination, and see which one helps you sleep the most after getting rid of it. Don’t forget that anxiety could also be an issue. Writing things down before bed like a to-do list for the next day always helps, so you’re able to sleep with a clear mind.
KAI GREENE
Free Weights Are Best for Crafting a Physique
Do you do most of your shoulder pressing with dumbbells, a bar or machines?
I have always loved free weights. I use the barbell quite a bit, but I also like dumbbells because they demand a greater mastery of technique. I was using mostly machines out in California. They were interesting, but it only solidified in my mind that free weights are still the superior tool for crafting a physique.
Trained by a Legend: Kai Looks Back
The MD seminar on February 6, 2010 was a fantastic time, and I appreciated the fact that so many fans came out to be part of that day and learn from athletes like myself, Dorian Yates, Victor Martinez, Kevin English, Rodney Roller and Evan Centopani, who were there to share whatever knowledge and experience we could pass on in those brief hours. Perhaps the highlight of the day, for me, came when the seminar had officially ended— and I had the opportunity to be put through a back workout by six-time Mr. Olympia, Dorian Yates.
There are only a few times in life when something like this falls into your lap to take advantage of. I remember being in my late teens and early 20s, watching the VHS copy (I bet some younger readers have never even watched a movie on VHS!) of Dorian’s seminal training video, “Blood and Guts,” that I had borrowed from my mentor, Oscar Ardon. Come to think of it, I’m not even sure I ever gave it back! I watched and studied that tape many times, in awe of the intensity and focus Dorian poured into every rep of every set. Unlike the other workout shows on TV at the time and other workout videos, “Blood and Guts” was raw and gritty, and gave us a glimpse into the type of determination and effort it took Mr. Yates to ascend to the highest peaks of the bodybuilding realm.
Never in my wildest dreams as I watched “Blood and Guts,” did I ever even allow myself to imagine that one day I would be in the gym with Dorian, crafting my own physique just weeks away my title defense at the Arnold Classic. It was one of those moments when you almost step outside yourself, and look at the scene before thinking, wow, this is really happening right now.
As for the workout itself, merely listing the exercises or attempting to describe it would not do it proper justice. There were so many subtle nuances as to how Dorian set up each set, and observations and tips he made on my execution of the exercises, that all I can truthfully express is my sincere gratitude for having been allowed to learn from his vast experiences.
Bev and Steve’s Powerhouse Gym: Where the Pulse of Bodybuilding Runs Strong
Kai, I have seen many photos of you training at Bev and Steve’s Powerhouse Gym in Syosset, New York. Why do you think it’s become the renowned gym that it has?
Any gym’s climate is a direct reflection of the ownership and its vision. Not only was Bev Francis a true icon and pioneer in women’s bodybuilding, but you also have Steve Weinberger. He’s the NPC district chairman, an IFBB judge and promotes various amateur and professional events every year. The pulse of bodybuilding runs strong inside those walls. Anyone who has ever trained at Powerhouse knows this firsthand. If you’re a bodybuilder and you are ever anywhere near that area on Long Island, you owe it to yourself to train there at least once.
FOUAD ABIAD
Rest More and You’ll Grow More
What do you think about hitting every muscle twice a week?
It depends on what your ultimate goal is and how well your body recovers. If your goal is just to be fit and have a “beach body,” then twice a week will work no matter what. If your goal is to grow and put on as much muscle as possible, I think hitting every muscle twice a week could be overkill. Unless you are genetically gifted and your recovery is that great (like Ronnie Coleman or Jay Cutler), I don’t think hitting everything twice a week is optimal. I think if you rest more, you will actually see more growth.
Can’t Stand Bland Bodybuilding Food? Just Suck It Up
I have a meal of chicken, brown rice or potatoes, and vegetables usually once a day in the off-season. The trouble is, I find these meals difficult to eat because they are so bland. Can you give me any tips on how to make these meals taste better?
I add things like hot sauce, soy sauce, oyster sauce (sometimes) and try different low-sodium condiments. All of the above have low-sodium alternatives. I’ve also gotten into the Molly McButter lately— it worked for Ronnie! Finally, I always like to stir-fry some vegetables, which makes chicken breast easier to eat. Other than, that I really can’t help you. Bodybuilding food has never been that interesting. We eat for fuel, not taste.
‘Backward’ Leg Training for Weak Calves
If you have weak calves, do you think it would be productive or counterproductive to train your legs in a “backward” fashion? That is, start with seated calf raises, then standing calf raises, leg extensions, leg curls, thigh-adduction/abduction and then finally barbell squats?
Since I do have weak calves, I can say I have some experience with this. I actually have done a variation of what you’re outlining. I have done calves, then quads and then hams. I have done calves and quads in one workout, and calves and hams during the next workout. I have even given calves a completely separate day, which is what I’m doing now. I think if you’re not genetically gifted with big calves, you should do whatever you can to make them grow, even if it means using unorthodox methods.
What’s Keeping You Awake?
Hey Fouad, I have some bad sleeping issues. I’ve tried everything from supplements to doctor visits. It’s difficult for me to fall asleep as well as stay asleep. Most nights, I typically get three to five hours at best, and it’s been like this for over five months. Yet I still seem to have made incredible strength gains. I’m 18, by the way. Obviously, we all know while we sleep we release a lot of GH and testosterone into our system. Since I’m not sleeping much, what would you recommend I do?
I have sleep issues from time to time, too. From what I have read, there could be a number of factors involved. It could be fluctuating hormone levels if you’re taking any test boosters. It could be because you’re eating too much before bed, or eating the wrong things. It could be because your weight is too high and you might have a slight case of sleep apnea. I would try a process of elimination, and see which one helps you sleep the most after getting rid of it. Don’t forget that anxiety could also be an issue. Writing things down before bed like a to-do list for the next day always helps, so you’re able to sleep with a clear mind.
