Heroes and gods bask in immortality. Whether granted immortality by the cosmos or through the admiration of man, they exist beyond time. Their feats illuminate the heavens and embolden the spark within our mortal hearts. They are larger than life; almost infallible. Great heroes can cross from our world to the next in search of their spoils. Gods can reanimate life or strip it from their foes, SUR ORT Despite their cosmic powers and divine missions, these giants amongst us never COMO IR LCR TSA HSRC SGI CNA TAC Cronus was felled by Zeus. All were forgotten by man. We are enthralled by the stories and tales of these larger than life heroes. They inspire and captivate us, but we are never satisfied. Mankind requires constant inspi- ration and guidance. The tales of our father’s fathers grow dull and lifeless. The STU U OU ERR a CR CIRM CLS ICRC CACM ce SCTE M CS MM CN MTOR MLS MD SARC Lt CT TL CTA CMTC LR OCS AMT SCAU CR CUS RUC NSCOR Tce You do not strive to weave into the backdrop of eternity. You will be the king of the TUN EnV Tegeg ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED.UTC RCM CTC CCC CRRA OTM Clg current form and focus on your weak points. No god nor man are infallible. We will Not retreat to a false sense of entitlement. If you want to live in the minds of man as a hero, you must be willing to submerge yourself entirely in the stormy waters of self-awareness. You, as you are, are not who URC s POC OREN LO CURA C ROCCO IUIUC LCA AISe CSU US OCICS IIR MUSTO SSRI CUMURUR LRN, a All but his ankle was guaranteed eternity. It was this incomplete transubstantiation from man to god that would be his downfall. UR COUe CUCU RIS UCC RIT OUT a ULCER LOR mastery of yourself, you must complete your physique. You will need to pick up where Thetis left off. Itis time you become a true champion. Itis time you overcome your ACHILLES HEEL. EA teen ie CALL OF THE id nN LV. = Ss CORLL ena a GALETABLE OF CONTENTS | SESH a ee Sy i. | a VA UG Ae | De RSS St EnV Tegeg ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. ETTHE SECRET OF THE CALVES CM Ce UNA TCR RC Ene OCMC MLTC Ce OUTIL TC OTC aseCC UML CR OL SAU LC RU vying for their respective thrones. In their pursuit of aggrandizement, they ignore their Achilles heel. The calves are the litmus test of self mastery. These muscles symbolize power and CM ACCC C MC RUM CMR MCC MAC RCC quads, but the calves remain flat and untamed. Impressive calf growth is only acquired through concentrated effort onto the lower leg muscles. There are many SOM MM RC MUA RRO TRC MCSE MCCS RS IuCe UT os UROL CR GLI Cm DALCH Cm RCL Mm UM that will bathe in the waters of the gods and begin to transform. Together, we will secure your spot at the pinnacle of mortal achievement. Potrero er ins CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED.aE Tg The calf may seem like a singular muscle, but like the rivers of immortality, there is PURO M LGN TCH CNC RUC Ce eae Cn ny as the triceps surae. This three headed muscle gives the shape and form to the coveted muscle. They are the strongest supinators of the foot, allowing it to move upward. The triceps surae is composed of two distinct muscles: the gastrocnemius and soleus (and possibly the plantaris). a) Piven reg es ites CALL OF THE CALVES CO neta? oe. eee ge adeTHE SECRET OF THE CALVES GASTROCNEMIUS USCS COSI OLS NOU OSE CMM Cam ERC PCCM COCA ICREU CC COCR TIN SCOR UR URE RR UE the lower end of the femur). The lateral head originates at the lateral epicondyle (a smaller, bony protrusion on the opposite side of the lower femoral end). These heads unite into a broad, flat tendon to join with the soleus. This tendon then inserts TOE cea ROLE SSLEe UL CON Unlike it’s ill fated namesake, you shall work to turn this muscle into the source of your power. SMMC ORC MCC CSRS M TM ICT OC CUM TUCO MM eo CCR TCURLLY MTOM ORC IUER CT LAU CCR CIM CnC CO aE SUMO T IM GUERIN S LCR CUILA The gastrocnemius further helps with plantar flexion. ROMO AISI RUT REL CO ONCE CU ROTA N Ou TL EnV Tegeg ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. vyTHE SECRET OF THE CALVES UL LT Caer Exe fegncs ines CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED.THE SECRET OF THE CALVES BYE The soleus muscle is a smaller member of the triceps surae, located beneath the gas- IM CR CMR UE a CORUM mR LOOM RCCL PU ALE ROR LER SUMS ECR HCCC TURE CUTLCSICm The soleus works with the gastrocnemius to provide plantar CORI MLSS CR OMe UCR CT gravity and is pivotal in running or jumping. This is the PISS CROC USCC Me SC MUCR Cl surae, this muscle also fixes your ankle in place. SOS CM TACOS CHUM RCT MANO Re aC forward. It may be small, but oversights of the smallest degree can fell the most powerful hero. EnV Tegeg ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED.THE SECRET OF THE CALVES eT hy The plantaris is the third member of the calf triumvirate. It is a small and thin I CCS COU RICCO UC AUER Ma SCR UE UR RL gastrocnemius. It helps form the medial line of the calf muscle and passes the Achilles tendon to insert into the ankle. This muscle is so small it can easily be confused with a nerve. SS MCCA leading many to describe it as a vestigial muscle. It assists the gastrocnemius muscle but is almost insignificant in its Oe RMIT ALAC A effective roll in movement and function. The plantaris is TERN MCR CCU EC UCUP ee OnE CV Ne ROR AERC discount any advantage, no matter how small, in a battle for greatness. If you are predestined to walk with the plantaris, POCA UME UCU p (OU Oa UTR EnV Tegeg ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. 7,MMe ect th Ch ks CAR Se ee THE SECRET OF THE CALVES : SEF The previous three muscles reside on the posterior of the leg, but all hopeful heroes know that a truly powerful warrior must seek balance. The tibialis anterior sits opposite of the triceps surae and is located on the front of the lower leg. A well-trained tibialis anterior will help your calves look larger from the front and side. The tibialis anterior originates from the upper half of the lateral part of the tibia as well as the fibrous ligament CURLER OM TSdCR NLR medial cuneiform, a block like bone at the base of the first metatarsal (leading fo the big toe). The tibialis anterior acts opposite of the plantar flexors, the gastrocnemius and soleus. This muscle allows horizontal inversion of the foot and dorsi flexion, wherein the foot is brought upwards fo the shin. It allows the foot to be brought OR COMO RMU MCS CUM URC UN MRC UCL allows the foot to move horizontally, allowing the leg to remain Pe UR EUR ON CUR CC TORN CCR AMC OTe UAB Ce the rocky climb to the heights of Mount Olympus. EnV Tegeg ates CALL OF THEaT eater eaten 9 ry Dt eed 4 Eee Perens? CALL OF its CALVEPREPARING YOUR ARMORY POCO RUE CSUR OAR me a UCU EMC LAL CR SMT RCT and your last breath will never come. Greatness is close, but without proper prepara- OAC Eye Cae Cs EE uenteig es fra CALL OF THE COPYRIGHT © 2018 OYNAMIC MUSCLE, LLG/KAI GREENE, AL RIGHTS RESERVED.PREPARING YOUR ARMORY MT ah ae EXERCISE GUIDE: SR RCS CUR ORUER ICC WORE CRC Nee eee a CIRCE le CC RL MSL Ty off. Step 2. Grab the safety bar handle and press your heels up. Remove the safety bar. This will be your starting position. SR Oa ARCH RUC UUM OCU ORL RUT UC allowing a complete stretch. Hold for 1-2 seconds. Step 4. Raise your heels to the top of the movement and contract your calves. Hold for 1-2 seconds. Step 5. Return to the starting position. EnV Tegeg ates CALL OF THEPREPARING YOUR ARMORY ” SEATED CALF RAISE- BARBELL | EXERCISE GUIDE: SAU Cn CRU RCR Ue Ce LURE CURR CLA RRL barbell and have someone place it on your thighs, slightly above your knees. Place your feet on the platform with your heels hanging over the back. This will be your starting position. SPARC RN RR HOC MC CRORE UR MUR UTu UA CU RUT ORICA CMe TCU Cs Step 3. Raise your heels to the top of the movement and contract your calves. Hold for 1-2 seconds. Step 4. Return to the starting position. Step 5. Repeat for the desired amount of reps. COMMON MISTAKES: TMU RUC LAr CS ROU MEO R eC meu LI GCS LORS MUS RMR AC CR Ca CATO ORCC TC RRO RUCRCUCRORU CUM CLT ends of the movement to ensure you are getting the maximal contraction. PC CRO RMU CR SM COU mT suited for a specific battle. The calf raise is your weapon against the Achilles heel of CACC em UU ROMER LOR CU AOS mace The seated calf targets the soleus. The soleus is 88% slow twitch which means you need to perform excessive, high rep volume to effectively activate the muscle. EnV Tegeg ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. :PREPARING YOUR ARMORY ” STANDING CALF RAISE- MACHINE _ (aah ata) Step 1. Step under a calf raise machine so the shoulder pads rest firmly under them. Adjust the height and place the balls of your feet on the platform. Choose the appro- POR SST ANCL OOS SMLISM UR OURS LUTT COs Step 3. Push your heels up and hold the weight at the top of the movement for 1-2 RTOs Step 4. Lower the weight and allow your heels to lower in a controlled manner. Allow CPOE Rm aS CLUE RC SCN Step 5. Repeat for the desired amount of reps. =. EnV Tegeg ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. 13PREPARING YOUR ARMORY ” STANDING CALF RAISE- BARBELL _ (aah ata) SRT SR TC Ce SITIO CMI ABSIT RUC ce RL bar so that it rests on your upper back, as if you were about to perform a squat. A PAC WCET Ua RL LC Step 3. Slightly bend your knees. This will be your starting position. Se MNES SOU RR CRE RUA CUA Lal by STs Step 5. Lower the weight and allow your heels to lower in a controlled manner. Allow a complete stretch and hold for 1-2 seconds. Return to the starting position. Step 6. Repeat for the desired amount of reps. PUTS sg COCR LUC SRC RU UME UR CMU AUR TUN LCC OLLI slightest misstep can spell disaster. It is important to slightly bend your knee to avoid CUS UC RUCN MALO CORO eur RCC RRS POOR SCC Ln UC MEIER ee CCM Hm SIT muy TTR MINA CM UL UN ACA SL EnV Tegeg ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. RePREPARING YOUR ARMORY ” TIBIALIS RAISE- DUMBBELL | (aah ata) SRS C TCIM ha COM DUR LeUm CLs Pau U NRCC M UA ROT COSTCO Step 3. Raise your toes as high as they can go. Step 4. Lower the weight and return to your starting position. SS PMC ORCS LET CSIC CaCl Ven Teen ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.PREPARING YOUR ARMORY ” TIBIALIS RAISE- CABLE _ EXERCISE GUIDE: SAIN CMU TIN UMC URC a Merc Rn ks ESRI ROC Cm CR ORLA Step 2. Place the handle around the toes of your tight foot. Make sure your feet are CRORE CU LTT CM TRS SCO Step 3. Raise your right toes towards your shin as far as it can go. Step 4. Lower the weight and return to your starting position. SPRL ROMER CSIC RIOT Ls PTUs Using a weight that is too heavy. Ego is the veil that obscures the warrior’s vision. TTS NCCC CCC CSCC MACRO R BCI RIC your chance of mastering impressive calves. The anterior tibialis is often under- trained and thus must be approached with control and precision. Choose a moderate weight that you can control so you may one day control your destiny. EnV Tegeg ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. 16The great poets wrote of the tragic hero Achilles as a warning. A seemingly invincible PAO AR OCC RT Ors CMA CUM) amongst the gods, he was cursed to live amongst the other cursed figures of our TNC You must take heed and change course. Bel low you will find your training to turn your calves into a source of strength. If you really want to grow your calves, perform the below workouts first before your main lifts. WORKOUT #1 NOTE: Highlighted exercises are supersetted. eee a roa Rest Rr mem ern Eo Pls Reo PAU Bry PBR y CR coe ity Raise-Dumbbell. Standing Barbell Calf | 6 sets SPs CR coeitily RET CALVES COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. FiASCENSION OF ACHILLES LC mee USM ene RNC UCR TRS a Exercise Soo ron rei ULC a eae NOTE: Highlighted exercises are supersetted. ie RO emectesd ERS Pi = eRe Bah Sus os a Teun cece Ct ed ews Ce eo BV eronticd EnV Tegeg ates CALL OF THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED.YOUR DESTINY AWAITS CALL OF THE CALVES el i