KAI GREENE: “You should always aim to reduce everything to its lowest common denominator to keep things very simple. A lot of times we make things more complicated than they need to be, and as a result we make it harder to hear the common sense and universal wisdom that’s always lurking and is often quite obvious. We tend to think, ‘It can’t be that simple. It’s got to be something more complex.’ If you want to put on muscle, be very clear about that goal.

When we’re being very clear about the goal, we’ll find that we don’t need to ask 50 different people the same question. Truth is, I don’t have to get lost in minutiae because that just makes things more complicated than they need to be. Keeping things very simple will help anyone who aspires to be better at something. For example, if you want to add size to your legs, you should do squats. It’s very simple advice, but it works.”

Kai greene pullups


  • Wide-Grip Pull-Ups | SETS: 4 | REPS: 8-15
  • Lat Pulldowns | SETS: 4 | REPS: 8-15 
  • Barbell Rows | SETS: 4 | REPS: 6-15
  • T-Bar Rows | SETS: 4 | REPS: 6-15
  • Seated Cable Rows | SETS: 4 | REPS: 8-15

*This is just a sample of Kai’s training.  His workouts are always changing to keep his body growing.  Click here for another one of Kai’s legendary back workouts!

Training Tip #1: Grip the bar all the way out at the ends if you want to develop more back width; a closer grip emphasizes thickness of the middle back and lower lats.

Training Tip #2: Strive for full range of motion on cable rows. If you can’t pull the bar all the way to your stomach, lighten the weight.

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