Every superhero has an arch nemesis.
And in the bodybuilding world if we cast reigning and defending four-time Mr. Olympia Phil Heath in the role of Superman, then the dubious role of Lex Luther falls to the man who has been the primary threat to the crown since he ascended to the throne, none other than “The Predator” Kai Greene. And while the deeply insightful, and often philosophical, Greene can hardly be categorized as a “villain”, the divide between the two athletes, their camps, and their fan bases certainly has a bit of a Good vs. Evil narrative to it.

On one side you have King Phil, whose meteoric rise to the top of the sport couldn’t have happened more perfectly if it was scripted. Back in 2003 a raw but talented Phil Heath took to the bodybuilding stage for the first time at the NPC Northern Colorado, where none other than future four-time Mr. Olympia Jay Cutler just so happened to be the evening’s featured guest poser. Right then and there Cutler famously anointed Phil as a future Mr. Olympia – and twelve years, one pro card, and four Sandow trophies later not only has Jay’s prediction come to fruition, but Phil has evolved to become the global face of the sport, and firmly cemented himself as bodybuilding’s version Superman, while everyone else in the sport tugs on his cape and tries to desperately to catch up.

On the other side of the coin we have Kai Greene, whose journey to the pinnacle of the sport has taken him down a long, dark road that played a complex role in developing his Predator persona. Raised on the streets of Brooklyn, Kai was forced to fight, scratch, and claw his way out of a place where only the Fearless survive – using the gym and bodybuilding as outlets to provide small sparks of light in a world that was otherwise filled with darkness. Unlike his counterpart who seemed to have the proverbial stars align and seas part for him to make a direct sprint to the throne, the world placed boulder after boulder in Kai’s path at each and every turn. But instead of breaking his spirit and causing him to give up, Kai channeled his rage, using each rock as a stepping stone on his own personal path to greatness.

Kai v Phil – TIME FOR WAR – Bodybuilding Motivation Video

A few weeks from now these two mighty advisories will find themselves in an all too familiar position as they square off for the fifth straight year on the Olympia stage.

Only this time the stakes will be higher than they’ve ever been before, with both men standing at a fork in the road, their legacies determined by which path they take. With a win Phil will find himself in exclusive company as one of only four athletes in the history of bodybuilding to have claimed five Olympia titles. And perhaps more importantly he becomes the author of his own destiny, continuing his quest to rewrite the records books by becoming the greatest champion the sport has ever seen.

For Kai, this year’s showdown against his arch nemesis might just be the defining chapter in his legacy. Should he managed to do the impossible and pack a Kryptonite punch powerful enough to knock King Phil from his throne he’ll launch himself into the record books as one of the sacred few to ever hold the title of Mr. Olympia. However, if he comes up short and finds himself relegated to the bridesmaid position once again his window of opportunity will officially slam shut, and he will join the ranks of an infamous club in bodybuilding of great athletes who ended their careers one Sandow Trophy short immortality.

Both are champion athletes, and both deserve huge respect for where they are in their sport, but with such a divide in the 2 camps, the question is; whose side are you on?

Kai Greene vs Phil Heath
Kai Greene vs Phil Heath

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How to: Train and Grow Like Kai Greene

Kai Greene is a professional bodybuilder who possesses an incredible amount of lean muscle mass. The most impressive facet of Kai’s physique is his incredible leg development and impeccable conditioning.

Kai achieved this physique with an incredible training routine that rivals any bodybuilder in history.

Kai pays very close attention to his diet and training throughout the year and this is evident in his world-class size and conditioning. This article is going to break down some of Kai’s signature training tips, and discuss how to eat and grow like Kai Greene.

How to Train and Grow Like Kai Greene: 7 Part System:

Part One: Compound Overload

The 1^st part to training and growing like Kai Greene is you need to establish a workout regimen that puts a lot of overload on your body’s largest and strongest muscle groups.

Kai puts a lot of emphasis on exercises like the barbell squat, hack squat, barbell deadlift, stiff leg dead lift, bench press, and barbell row.

The major aspect that separates Kai’s training is he emphasizes the negative, or eccentric portion of the repetition, which is where you break down the maximum amount of lean muscle tissue, which results in growth and repair.

By keeping his repetitions in the 8-12 range but still going heavy and focusing on the negative portion of the repetition you can expect quick results from this type of routine.

Part Two: Lactic Acid Training

Lactic acid training is a type of training where you are performing a lot of repetitions with constant time under tension. This recruits the fast twitch muscle fibers and increases the HGH output.

This type of training helps with overall conditioning and is an excellent complement to heavy overload training. It’s also a great style of training to develop the smaller shaper muscle groups such as rear delts, biceps, and calves.

Part Three: Leg Day Twice a Week

Kai Greene has some of the most impressive legs in the world and its certain that he does not skip leg day. In fact – Kai typically hits leg day twice per week and dedicates an entire regimen to quadriceps and hamstrings.

Part Four: Short Rest Times Between Sets

Shorter rest times between sets allow Kai to get in extra cardio each workout and help with his overall level of conditioning.

When Kai is preparing for a bodybuilding competition he will emphasize cutting his rest times in half to emphasize conditioning and fat burning.

Part Five: Fasted Cardio and Abs

Kai has been known to perform some fasted cardio and abs workout routines when he is dieting down to competition level body fat percentages. By not only shortening his rest times between sets, but throwing in fasted cardio – Kai is able to walk on stage with an incredibly low percentage of body fat.

Part Six: Proper Rest and Recovery

While Kai is known to be a workaholic in the gym, he typically devotes an entire workout day to 1 or 2 muscle groups at the most. This means that he is resting a muscle group up to 5 days between training sessions.

Many bodybuilders over train and do not understand the proper rest times for a muscle group after an intense training session.

Kai has been able to implement intense training with smart rest times between training sessions to maximize his results.

Part Seven: Nutrition is Key

Kai follows a very disciplined diet when preparing for a bodybuilding competition and closely adheres to the rules of macronutrient timing.

Kai ingests many fast absorbing carbohydrates following a workout and sticks to lower glycemic carbohydrates at all other times to maximize muscle building post workout and fat loss at all other times of the day.

Besides proper carbohydrate timing – Kai makes sure to ingest at least 1.5 grams of high quality protein per lb of bodyweight and also eats around 0.5 grams of healthy fats per gram of bodyweight to boost natural hormone levels.

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