Ha Lh al EeYou're hungry. First your stomach growls. Then you. SCC UER CUM CEM CUMCMC IARI OR OIE L SACS B Ls RL vidual. You hold doors open. You wait your turn. You're docile. ESIC ES LC STAC RCC MITC CIO CROC SO CLO Pc ee CROC CM NAM OTT Tas Your face contorts as your transition to a beast commences. RO UROL URLS LU A OLGA RU ums ROL you as you work your way through your office. You can hear the subtle gasps as you gather your food, hoping to satiate the beast growing within. STOR CSCO IU MRCS CN COC TUL CE gulping it down just in time to silence the monster. heh Ee aS F COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAl GREENE, ALL RIGHTS RESERVED.You've bought time but not enough. The power of the beast is all consuming. Its strength bellows out, augmenting your physical form. You walk taller. You are becoming something else. You need fo get to the gym and harness this power before it consumes you. You'll need to let your mind go as the physical might of your creation takes shape. It thirsts for iron. It needs to be challenged. The sanctity of your world relies on battling this beast within the iron cage. Few have the will to harness the unlimited might of the monster within. Gather your weapons and lock yourself in an isolated gym. Your battle is just begin- ning... \ te ETE r COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAl GREENE, ALL RIGHTS RESERVED.TABLE OF CONTENTS | aT Sata) 1. | ae Rt | eae ay ww. a SS CaS Gs _| THE INSATIABLE ea | | 4 CCOPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAl GREENE, ALL RIGHTS RESERVED. 1 imTHE BULK MUST FEED A beast cares not for etiquette as it devours its prey. The most powerful predatory animals move slowly until their sinewy muscles allow them to ensnare their prey. SA URC COTO R CC CCUM ACUTE ACL they need to flourish and capture the next meal. Your bulking diet needs to be just as precise as your cutting phase. Account for every CE UCU CU SCM Tee RR OTC calories than you burn in the workout to fuel muscle recovery, muscle building, and CCAR OR OCMC CRN Aa) any more muscle. The beast within you, the one you beckoned forth from the realm of gains. It is an OSC OMIA CCS CLC ORNS CSCC beast from beyond needs more than simply calories, it requires quality calories. The ASR RRA TULSA UCSC CRS LL aspects of a diet can help energy, recovery, health, and stamina. The beast requires vegetables, fruits, and at least a gallon of water. Should you deny it these basic nutri- ents, you will be next on the hunt. POLO ROM mC CIE VA MMLC OSAMU An TRC CUI OCA ROT ium TA cannot break the laws of thermodynamics. You need to supply energy to build I MCR CCITT SACU RIOR CSCIC e your body to build muscle. This requires a range of 0.8 grams - 1.3 grams of protein aM CORO m CCU TS mT OCU your general body weight is enough. ee eed a Pen ater amen a rhTHE BULK MUST FEED MAL ELL ae All meat should be the leanest option available. When ordering at a restaurant, OU A LRU ATLA RU ECAR R Cm aco LEAN STEAK- SIRLOIN OR TOP ROUND (HORMONE FREE AND GRASS FED IF POSSIBLE) CHICKEN LEAN GROUND TURKEY WILD CAUGHT SALMON WILD CAUGHT COD DYNAMIK PREY WHEY PROTEIN PREY E66 WHITES TETTHE BULK MUST FEED aay) 4 AVOCADO OLIVE OL COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,THE BULK MUST FEED MOLL aa WHITE RICE ‘SWEET POTATO COCONUT OIL tim, PLANTAIN EZEKIEL BREAD. WHOLE WHEAT PASTA COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,THE BULK MUST FEED " VEGETABLES , ‘SPINACH ‘ONIONS ue ‘SWISS CHARD BROCCOLI cic DEE a COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAl GREENE, ALL RIGHTS RESERVED.THE BULK WILL GROW The relationship between your transformation and the weights are dynamic. Your TACOS OCS CROMER ARCOM M ER TCC stimulated, you will need to progress to a heavier weight. To grow your muscles, you Pe UR RRO OROME ECS RUS CRC CEU A RU OSC LUC CCRC MEMS ILC ie ETE ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED.THE BULK WILL GROW You can create stress to grow your muscles via multiple methods. People commonly TAC EMAC UCLA UCR COTO MRI nO Ca ing a beast can only have one large source of sustenance instead of three slightly smaller meals. You can use high reps with light weight, low reps with heavy weight, fast or slow reps, etc. Each has its own specific place in the path to muscle. ORR UCN CCRC CUCU MUU ICR ALCS ROA A Cm UTS RAC em CORT CCU RU Ue Gs Although high and low loads create similar hypertrophy with equal reps, you still need a minimal amount of tension on the muscle. That tension is around 55-60% of OULe NOR UMA A ORC UCM Wm WARTS OE CMOS UMMC MOC mT CCE intensity while keeping your muscle adapting and growing. heh Ee aS COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAl GREENE, ALL RIGHTS RESERVED.ee a a Intensity is the root of adaptation. The growling behemoth in your belly makes no effort fo hide this. By altering the intensity of your workout, your body is exposed to TOR eC CRC aCe CR AORTA PCC IS OC LOU ON OMI RIC he PRCT Ce RMU TL) ORC LA CAUCUS CCH and the rest time between sets. Progression through these intensity factors can be changed at random r. PM OCC DSM COMCAST NC as : NOU CIP TUS TT URAC STL | NSU CR CL ANAL) 5 ICI MCC NTO CIE 9 POOR CONT CL —— _ YC CT ca ¥ eS MU LC eS OM ARERR TICS CULT A a Progression 2: Return sets to the original set amount and increase the total amount ay Rem USADOS TACT Progression 3: Increase the total sets performed using the new rep amount in pro- gression 2 using original weight. Progression 4: Return to original rep and set amount and decrease amount of rest between sets by 25-30% while using the original weight. LC PSCC UMRAO UMBC LORS RO Ce set, and rest scheme. You may also change your movement selections. Progression 6: Increase the total amount of sets with a heavier weights and repeat progressions 2-5 with new movements. LPO Ad : PA RCRA ALLL De SLC Sa Saalif DOES NOT MAKE MISTAKES ea Laat SRO mC A powerful form needs calories. These calories will build muscle, but some will invari- ably be stored as fat. If you try to keep calories too low, you risk not gaining signifi- CRORE UR CCR Om a em yA uc Lifting with heavy weight is great. You get stronger, improve your hormonal profile, CRU RUC RM CRIT A LOR RRO AC of reps needed for muscle growth. Your recovery times and set up can make the gym CER CRORE CUS ROM SE EC CM ul UR IAC 7. SCO aR POCO ROME TCI RoC ATU Ar powerlifting physique. 3 - Only lifting light Similarly, lifting light weights (within an appropriate % of your 1 Rep Max) can cause enough stimulation for muscle growth. The issue is you only stimulate the PCR MR SMES SMO R Cn RUE aC type 2 muscle fibers which are triggered with higher weights. As | mentioned before, ECOL RMU OMI RIC SMU Ruy eS OUR eSATA MURS CUT com RUSS Ce LED : PA RCRA ALLL De SLC Sa Saalif DOES NOT MAKE MISTAKES Med TH at 4 - Not pushing intensity You are here to work and transform your corporeal form. There is a reason few survive the transformation into the Insatiable Bulk. It is not and should not be easy. You need fo push the intensity of your workout each week. You don’t need to stick to only my progressions. Increasing reps and decreasing rest times are great ways to increase intensity. “Thoughts becomes things” is never truer than when in the gym. Se Bottom line, you need to create an adaptation. Staying at one weight, number of reps, or sets for too long will create a period of stagnation. Comfort is the enemy of progress and the ally of mediocrity. Performing the same movements over years of TC AS OR UU UAUTS ET CAC ROR STs MTU CMC RECUR CMM TCT CRMC AUS ESR EN CALL Ta ETS r COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAl GREENE, ALL RIGHTS RESERVED.if DOES NOT MAKE MISTAKES eV ee Ce Ta) Va CT CA ea Chin Ups 4x 16 Bench Press 4 x 10 Wee Walking Lunges 4 x 10 TUS eT ea) Reverse Lunges 4 x 10 OTA UNSIC I Wa eee ead DT acs a) Tee a) Barbell Curls 4 x 10 E-Z Bar Skull Crushers 4 x 10if DOES NOT MAKE MISTAKES ae) ere) a Deadlifts - 5 x 5 at 85% se eee hy Straight Leg Deadlifts- 5 x 5 at 85% Wide Grip Cable Row - 5 x 5 at 85% Single Leg Hamstring Curls - 5 x 5 at 85% Barbell Curls - 5 x 5 at 85% Dumbbell Hammer Curls - 5 x 5 at 85% Regen ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAl GREENE, ALL RIGHTS RESERVED.if DOES NOT MAKE MISTAKES ny Vos Squats - 5 x 5 at 85% Dee ei Py ee eI EPS OTE see ee bY AT CN Nee el hy Dumbbell Skull Crushers - 5 x 5 at 85% CCN Neen CEG Rea }if DOES NOT MAKE MISTAKES ny Va on LA ya heh Ee NaSif DOES NOT MAKE MISTAKES ey Vas Sumo Deadlifts - 5 x 5 at 85% AO UC ee ei La by Hack Squats- 5 x 5 at 85% Wide Grip Barbell Row - 5 x 5 at 85% Barbell Hip Thrusts - 5 x 5 at 85% POC eee ee by Barbell Reverse Grip Curls - 5 x 5 at 85% a ae ed [COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED.if DOES NOT MAKE MISTAKES ny Vans Standing Calf Raises- 5 x 5 at 85% TO Cee by Barbell Front Squats - 5 x 5 at 85% a ee ee Split Leg Barbell Squats - 5 x 5 at 85% Dumbbell Kickbacks - 5 x 5 at 85% Overhead Dumbbell Tricep Extensions - 5 x 5 at 85% DRS ere ea | | B ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. 1 7if DOES NOT MAKE MISTAKES i ae - © or | heh Ee aS [COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED.