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The key to building one of bodybuilding’s greatest backs, according to Kai Greene, is a combination of relatively light weight, high volume exercise, and a deep mind-muscle connection.
“The mind-muscle connection is the No. 1 factor in training,” Greene says unequivocally. “Practice posing between sets or anytime. Eventually, your mind and muscles will speak the same language.”
In addition to posing between sets, Greene uses iso-tension and takes each rep through a full range of motion, feeling a full stretch of the lats on every negative portion before lifting the weight back up.
Exercise Sets Reps Lat Pulldown 4 10-12 Low Cable Row 4 10-12 T-Bar Row 4 10-12 Machine Row 4 10-15 One-Arm Dumbbell Row 4 10-15 Deadlift 4 12-15
Quick Tip: “I go by feel,” Greene says. “The weight is just a tool. Do you focus on the hammer or the nail? You better focus on the thing you’re trying to hit.”