Jamie addresses some of the questions and concerns directly from program participants.

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Team Optimum For The 100K Challenge: Tobias Young - Goal Setting

Layne's moved on from bodybuilding to powerlifting after an injury, but you really wouldn't know it from the amount of weight he's throwing up. His explosive and entertaining pump-up sessions will make you want to jump right out of your chair and go hit the squat rack. Layne stresses stretching and warm up as always for injury prevention, and compares bodybuilding to his new endeavor.

It's time to saddle up and blast your chest and biceps. 6-time Mr. Olympia, Dorian Yates has 5 muscle-pounding exercises that you can use to build fully automatic guns and a shirt-shredding chest. Get ready to teach your chest and biceps what BUILDING MUSCLE really means.

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Destroy your knobby-knee toothpick sized legs and build solid lead pipes with Dorian Yates crushing leg workout. The master of high intensity training, Dorian Yates, has 7 exercises to give you a leg-up in the gym. Hamstrings, quads, calves - Dorian Yates leg workout will help you pack on slabs of leg muscle that you've never known before!

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Christina offers some great tips on cooking different types of rice while preparing some protein packed chicken breasts and veggies that make up 4 of Mark's daily meals.

MuscleMeds' own Adam Paz has worked steadily behind the scences with Kai since bringing him on as their flagship athlete. With a key role to play throughout the filming of the Train With Kai series, he eventually caught the fever himself and requested to be penciled in as the final athlete to be featured in the series for the arms segment. Starting with a unique principle of training the smallest muscle group first, the day starts with supersets of wrist curls and reverse wrist curls, then into reverse curls with alternating wrist positions. Kai explains the reasoning - forearms are generally a distant afterthought following a searing arm stint, but really are the "calves of the upper body", summing it up. As the pre-exhaustion warm up unfolds, it's evident that the environment has taken on a kind of quiet reverence, a stark contrast to previous episodes, facilitated undoubtedly by the familiar accord already established. Adam seems to get where Kai is taking him and anticipates his expectations with aplomb. Huge hammer curl add sets, alternating grip triceps pushdowns, overhead extensions, and close grip bench press are all part of the game; Kai's depository of damage strikingly limitless, torpedoing Adam's arms with a high volume, high intensity salvo. After grinding through the middle portion of the workout, Kai intervenes with some advice on form and weight selection, and later an important clarification about intent in the gym. This becomes an easy lesson for Adam, and for anyone else interested in successful bodybuilding.

Incredible new documentary film about the intense and often mysterious Kai Greene as he follows up his monumental win at the 2009 Arnold Classic with preparation for his first appearance at the Olympia. Get an eye-opening look at the primal philosophies that power this champion.

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Ben Booker shares the inspirational story of turning his life around from alcoholism and a broken back to top magazine cover model, and the 2010 BodySpace Spokesmodel, his first competition.

Ben's BodySpace
Applied Nutriceuticals In The Store

Episode #1 of the Quantum Body Method. Mike's upper and middle chest are targeted for improvement with pyramided incline and flat presses on the smith machine followed by a wide grip machine decline press with pushups for lower chest. Finally a giant set of 3-position cable flyes rounds things off. On to biceps, it's EZ curls for the warm-up, immediately to blood-pumping standard and alternating hammer curls, finishing with reverse curls.

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Kris' updates for Week 1.

Week 1 Main Page

Walden Farms In The Store
SmartShake In The Store
SizeOn In The Store
Vitargo In The Store

Eating clean doesn't have to be unappetizing. Jamie Eason is in the Bodybuilding.com kitchen to share some of her favorite clean recipes to help get you lean.

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After an essay contest in collaboration with sponsor MuscleMeds at the 2011 Arnold Expo, burgeoning bodybuilder Brandon Graham's winning piece has just bought him a one-way ticket to a full-body freight train ride, with no refunds given. Starting off relatively light with the treadmill, some ab work, and yogic stretching, Kai reminds Brandon that these are opportunities to strengthen critical neuro-muscular connections, improving posing presence and endurance. Properly adjusted for the road ahead, the traveler knows not the beast that lies still in the dark.

Far away from the Strip, the filmmaker explores why it was necessary for a professional bodybuilder to come to the place where he will compete 8 weeks before the event. On a late night grocery run, Oscar reflects on the price one pays for greatness, and his own dreams of the Olympia stage. At the gym, Kai's brutal leg session pushes him to the edge of human physiology, and the pivotal link between commander and solider illuminates.

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Episode #2 of the Quantum Body Method. This workout starts with a pre-exhaustion set of seated military presses, then Mike's challenged with a series of fast-paced pyramided sets on the Smith machine for perfect form. The second stage is a few light sets of behind the neck presses for additional delt development but avoiding injury. To hit all heads of the shoulders, supersetting front raises and side laterals with volume and intensity fits the bill. Reducing volume, front delts and traps are hit effectively with the upright row and superman combo. Traps and rear delts are then activated again with shrugs and bent flyes.

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If you feel that you're not reaching your goals of having a firm upper chest with your current workout then try this new take on the bench press from Jim Stoppani, the Senior Science Editor of "Muscle And Fitness" and "Flex" magazines!

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Eating clean doesn't have to be unappetizing. Jamie Eason is in the Bodybuilding.com kitchen to share some of her favorite clean recipes to help get you lean.

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Layne competes in an APA meet in Indiana and absolutely blows them away with a world record 645lbs. deadlift. Squat fans get ready - this is your episode as Layne takes you through his routine incorporating a wide array of advanced techniques. His popular blend of technical expertise combined with incredible mental efficacy continues to amaze.

Don't be the guy in the gym that doesn't have a clue. Proper weight training requires more than grunts and gloves, so listen to what Dorian Yates, 6-time Mr. Olympia, has to say about lifting intelligently, using your time efficiently, and getting the most out of nutrition and supplementation. Get ready to conquer the gym with a hardcore battle strategy.

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Finally the day of the ultimate bodybuilding show has arrived, and Kai gives as much attention to his posing routine as he does his muscle definition. While being congratulated for what seems like a spectacular fourth place win at his first Olympia, Kai goes public with his disappointment and continues to analyze the result. Oscar details the specific plan he laid out for Kai to beat his top competition, and what's in store for the future.

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