; Po se: on 4 BEASTS OF BURDEN: BUILD WORLD Ge gqTI ATLL Bee. ‘i ees SPR aE AM Thy Pane gies BTN aE COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED.BEASTS OF BURDEN His brow is furrowed. Sweat rolls down his grimaced face. His smile is contorted as you shift under the immense pressure. With a mighty heave he tosses an impossible weight up. The world rests firmly beneath his shoulder blades. Our [ane lies in the balance of the god’s sculpted scapula. We can exist for one reason, Atlas shrugged. NEL area: oleh We are not forged from the river of life’s clay. Our bodies were not given life from the breath of some deity. NC MMLC) MTU fe CM Meo MUTE MTU) LT Melb a oloCo MN Ae COMM MMe Cok ARTs (to Rou To Fu RUM ale LS We are men and women that work hard. We are not granted gifts of enchanted scepters, winged sandals that grant flight, or luxurious locks Lele eo Ure UR CoCo) ) RI MR Raa Le Machina to give us the power to march forth. ATT Rip AL RLM Role MoD] History is riddled with stories of brave men and women who stood Cre Sect MeXe (oe CoM Rm Cond AS Co) RUC Co RL edge of the known universe to find new trade routes for their people. MLR Rule eX: Re SRM RL MUN ce Ke RUT Kolm exeX>| LTS Aol We celebrate the stories of underpowered, over burdened men and women who hoisted our futures upon their backs and carried us to sal- SelM MeL nlpMaCoECMU autre lutel Ce Rn ae shoulders. People doubted their ability and scoffed at their path, as is OTR Ree RMU UR UM i eike ML Bels (oy ole ERM CEST] 1 aod ella cea Pane nets SHOULD COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED.BEASTS OF BURDEN Still, they placed their gargantuan tasks upon their shoulders and Cer Rms eR M Ce OM MeL tea You do not need command legions of warriors to overthrow some ruthless warlord. You do not need to unite a splintered kingdom in the hopes of securing a dynasty and thus save your known world. Erol ALM ToL MCLs MMU Moh eMe m-tols Melo AM Colm SoM Toh als overbearing. You take on an unreasonable load of work so that your company can continue to reap success. You devote every ounce of energy into supporting those around you. The work falls to you in an endless flow that seeks to suffocate you with deadlines and responsibil- a ASTD LORS e elt Like the gods and men of ancient lore, your ie reel p ACC dy weights upon your shoulders are the Mia eeu: Mn uls Ton that has laid the foundation for your | ola Ce Rated omer (Le \ CTU R My ikem Lem (ole) with impossibility. You must continue to test your limits and push your corporeal Ra teu Me eRe STU RRC ele Perens ENTLYhee LE TCM Me ROM RM UCM CM tN eR CM Dc cele elm LT) trunk that implies immoveable strength. Our minds and imaginations are warped by our primitive brain’s understanding: breadth implies Bute in You must build a mighty, door stretching frame if you are to convey the physical might that can lift world and carry armies. Your shoulders ERs MUM elem Ur tee CR am CoRR RUT ey atte Racrle| whose strength even time cannot touch. You need to grow your Cr role Em Your deltoid is divided into three main parts: the anterior (front) or cla- vicular portion, the middle or acromial portion, and the spinal or anterior (rear) portion based on their origin. The three muscles then eels ui aaa aa ET aT ‘COPYRIGHT © 2048 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,ANATOMY OF A BEAST ANTERIOR DELTOID AR ure Oe Mee R UC Re ueM SeeR Ue Cle em RRR CM dec MMR Toure MER OM oo ARC CLM UMC RL eT Re hello ML ole Cole arm hanging at your side your thumb would face forward. You would Ere RRCMCl mem le RMON CCRC CT | to have your thumb face you. MRLs CMU MUS CLX LITY Oe giant. Gym goers focus on pressing enormous weight, remin i ae EMR Mya d Solel Rl) aR LRT SRL el A (3 increase our pressing power throughout our career, but this can lead EMTs lite me Ram UM ORs celts MUL OMS eS Om tal a rel Ae ee OUR Cle MCU ims ele M emul ery pictorials. As Atlas must hold the world appropriately balanced on his ele em CMe MALU M UCM Lie ote lte Re eC ee MT e| Pal RU CH aaa The medial deltoid allows you to move your arm out and away from your body in what is called abduction. This is clearly demonstrated during the popular shoulder movement: the dumbbell side raise. The medial deltoid is the most coveted, but the most elusive superficial muscle of the shoulder. Pressing a marble column above elms Ca ele your anterior deltoids while pulling a leviathan from the murky depths Corel OM CLM Come MMR MUTE Cel ES ol Colle Rotel MOM ig cises that grow our medial delts into the muscle-bound bookends of this Spa Pee ea tee ey SH [i] a, [7 ‘COPYRIGHT © 204 DYNAMIC MUSCLE, LLC/KAI GREENE. AL RIGHTS RESERVED,ANATOMY OF A BEAST POSTERIOR DELTOID SCM Cms de MeN ey aoe aCe Le ue Rel fed pa RCM LeU Me Riel Ce Umer arceice RUM MUNA Bc SSM CUM MOM Lat AM eM Mri mers (oan) at the shoulder joint wherein you bring arm closer to your body. The posterior or rear deltoid, as the name would imply, tends to come RANA Ml Ro COLE b Pencur ert: eg but paradoxically eure RUC Musa Mel Sere NC RUT AS CMC eles delt may not be a typical glamour muscle, it is invaluable to creating a powerful physique. Large rear delts can create a sculpted shoulder look which helps form a desirable V-shape. CE a Strength is nothing without control. Wildly swinging an axe without precision will not fell a mighty oak. Hoisting the world onto your shoul- ders without control will not earn you a seat amongst the gods. Simi- larly, your powerful and shapely deltoids need supporting muscles to help control your burgeoning power. The strength of the shoulder is nothing without the stability of the rotator cuff. SLCC mC Rm Um Mula ml mI Z te RoC Miele RM Ue Ue UN eC MT shoulder joint. They are also very active in internal and external Frye eu MCV Ce RCL eat deo ment during exercise. NS CoM SMC MRSC te Mule SMM SoM ene MC torte and form to your shoulder and movements. Do not conflate their importance with power, lest you want to spend the rest of your days struggling to hold up your own arm. Pee ea een SHO Tak} COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED.TL Lee LL ” TREAD CAREFULLY . COPYRIGHT © 2048 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED.Lee LL STN LT Uh BCU SUM Me MUMMY Lm ole eRe LR Soe/ Te fo passes under the scapular spine and acromion (the flat, bony projec- tion that forms the AC joint with your clavicle bone) to insert into the humerus. This small muscle may seem like part of the upper back, but Tee UM MUR ML CML Meike Colm Cole Tra eT cette) selenite LO Se LRN RCo oy MiKo) your body. The muscle also helps keep your humerus held tightly in the Tel eT ore Cm NOTE: The muscles location makes it ripe for impingement syndrome. Respect the limits of each muscle and they will make your might limit- less. Pee Tene ELM aibF COPYRIGHT © 2018 DYNAMIC MUSCLE, ” CaOANATOMY OF A BEAST eT aT SMU Tie eMe oMeda eae OR UML R Se] fo Smet nme TU} UT MU al Seu al OK Cot UCL lee oR TW NOM LT ROME UM OMT Les The infraspinatus serves several functions in your shoulder complex. It is the primary external rotator, meaning it allows you to rotate your E] arm away from your body. It also assists in both arm abduction and adduction which helps you move your arm away and back towards your body. The infraspinatus also uses its insertion point to hold your (ai head firmly in the shoulder socket. shoulder V4 ‘COPYRIGHT © 2048 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. PeetANATOMY OF A BEAST ssa Th Ly SCM Mle MUM Mee YOM M elite Reel Teel boarder. It falls right below the infraspinatus. It is smaller than the eater Me ema mo OM MMT tole ORL Co MTOM Uae Coo MCT CoN Cel COMERS RAT UC MoT ZeLe Cel SCCM UR onl Mae Clee COM CMe tee It follows the former’s path and helps complete its overall goal. There- TERM eta ee eee MKC UCM UML taco Clete eo Tee ome a RUE MLS) (pulling your arm behind your back). Perea ey ‘COPYRIGHT © 2048 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. ri)ANATOMY OF A BEAST ANT Ey The final muscle of the rotator cuff is the subscapularis. This is a rela- tively large muscle compared to the teres minor. It attaches to the front facing portion of the scapula and inserts into the front of the Lt The unique origin and insertion point of the subscapularis provides internal rotation of your arm. It also helps pull your upper arm forward and down, keeping the front of the shoulder stable. It further helps to keep your arm stable during abduction and adduc- tion, allowing you to securely carry the burden of our choosing. A Sa) Pea enn LUT ree |ANATOMY OF A BEAST Pe RITA The deltoids are always the primary deity in shoulder growth. They are visible slabs of muscle which make our torsos as wide as our ambition. Beneath them lie the functional and respected rotator cuffs. They are spoken about in hushed tones and only after they fail to support the Talo] a1 elm W-lme A1 elo cel MEMEO] 6 mere aM (eo ood numerous muscles that work silently to prepare you for the feats of Atlas. Cie Wl -eele-lxeele-enlt-Uce The coracobrachialis dances with the other muscles of the upper arm. This may be why it is not regarded amongst the pantheon of the shoulder gods. The coracobrachialis originates at the coracoid process of the scapula (the small, bony outcropping at the anterior portion of the scapula) where it’s tendon is partially intertwined with the short head of the biceps. It inserts into the midway of the humerus between the medal head of the triceps and the brachial muscle. The coracobrachialis acts in concert with the rotator cuff to provide sta- bility to the humerus in the shoulder socket. It can also help bend the arm, adduct your arm towards your body, and assist in internal rotation of the arm. Pancreat ee net EMT hy ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. AL RIGHTS RESERVED.ANATOMY OF A BEAST LECT Na ME en aman aU Ne thANATOMY OF A BEAST ACR UC ERoU eR Ome UC REC MM cep Uy ao ife UC Ty that were plucked from history to serve their individual and divine ae AACR a CPR UM tere op Cue Xe RL RUC tI elp. Hercules, demi-god son of Zeus sought the golden apples as one of his mandated, superhuman feats. This man who could crush demons and fell gods, could not complete his quest alone. He sought out Atlas, the titan who help up the sky, to fetch the apples while Hercules took his place as the supporting force beneath the Earth. Your shoulders are Dey ames ite CLT Ree A Rod RC AL} from the supporting muscles: the rotator cuff and coracobrachialis. Furthermore, Hercules was able to aid Atlas so that the two could claim their bounty. So too do the muscles in your shoulder work in tandem to create otherworldly strength and precision. Peet £7] 1/7), cer asFORM OF THE TITANS Ue a RR it MR UCM elmo Whether it be the spark of a supernova or the hubris of a child flying too close to the sun, power alone cannot last. You will need to be precise in your training to reach new heights. Moving weight is not the same as building muscle. Control your movements and target the appropriate muscles. Avoid heavy swaying or excessive cheating. Lifting heavy weight improperly will va grow your ego and cripple your progress. Pee ea tee ey ENTE ‘COPYRIGHT © 2048 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED.FORM OF THE TITANS SEU RET aa ha SU UN at) 1. Grab two dumbbells in each hand and lift them to your upper chest. Veal BR Ree eRe) RM et aoe) forward. Your hands should be slightly wider than shoulder width apart. This will be your starting position. 3. Brace your core and your legs as you press the weight overhead. Pe CUT UEC maces Reeve Reece oe 5. Return your arms to the starting position. CO Se Rm Ree Rell oe Rs £7 1/1 |), er aFORM OF THE TITANS MSC a ae lam eh SE LULU a Ta Seay 1. Place a barbell at shoulder height in a power rack and add the desired amount of weight. 2. Hold your arms at a 90-degree angle with your palms facing forward. Your hands should be slightly wider than shoulder width apart. 3. Firmly grip the bar and take a step backwards. This will be your starting position. 4. Brace your core and your legs as you press the weight overhead. 5. Extend your arms straight towards the ceiling and pause. 6. Return your arms to the starting position. 7. Repeat for the desired amount of reps.Lee LED ” DUMBBELL LATERAL RAISE , Th 1. Grab one dumbbell in each hand with your palms facing your side. 2. Slightly bend your elbows and allow your arms to hang at your Eo SMT RC LB Cola Ce Lue tee CoO RPE CI ® ol D LARC ® COLUM ARO LTo LE your pinky is angled towards the ceiling. A. Pause for one second to avoid using moment. 5. Return the weight to the starting position. Repeat for the desired Cl Rem ee D/H) COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, fiFORM OF THE TITANS Mee R tea) aN TR GAS sade Easy 1. Set the handles on the pec deck to their rear delt fly position (closest RRC Te So Ts.9) PAB Tmo mf e tC Rout Mtoe SURO: tet on 3. Grip the handles so that your arms are parallel with the floor. Protract your shoulders forward. This will be your starting position. 4. Keeping a slight bend in the elbows, squeeze your back until your arms are in line with your body. 5. Return the weight to the starting position and repeat for the desired le ele Pee een EMT EY CRE Un Saco a a ee iE}FORM OF THE TITANS ” REAR DELT FLYES (DUMBBELLS) , ata 1. Grab two relatively light dumbbells and hold them with your palms facing each other. 2. Bend at your hips and keep a neutral spine. Allow your arms to hang perpendicular to the floor. This will be your starting position. 3. Keeping your upper body and head stationary, raise your arms until pelt tole R oles RCM Coa A, Pause for one moment at the top of the motion. 5. Return the weight to the starting position and repeat for the desired CT elt ee Pag = Puy - MUSCLE, LLC/KA GREENE. = RESERVED. 20FORM OF THE TITANS ea TELM 1. Load a barbell with a weight that you can control. 2. Grab the weight slightly wider than shoulder width apart and stand up straight. This will be your starting position. 3. Use your shoulders to lift your weight until your upper arm is parallel to the floor. Avoid using hip drive. A, Return to the starting position in a controlled manner. 5. Repeat for the desired amount of reps. Perea ntn en £7 / (1/7), er a 7BARE TO ARMS ‘COPYRIGHT © 204 DYNAMIC MUSCLE, LLC/KAI GREENE, AL RIGHTS RESERVED, aRTT LED SCR UC Ure seo RC ae LTT Tee ecules Lele DUC Rolie Melts SB Aol RRR: Cia Coli Rite Re Lee] mere mortal. You will need incalculable strength, preservice, and will if you are to complete the task at hand. Each feat will test your stamina and resolve as you face a workout that would fell the average gym goer. Remember what you have learned so that you may recruit your Pe See pee Renee MC (yA aC) Col ol Lam cole trials have just begun. The burden of greatness is yours alone to carry. Will you shrug it off onto another? Or will you stand tall and join the gods in eternal glory? OTE RL MAAC CoL CLERC TUL Le LOC oR] ToL Te Re RR Ce ol eC Ro Ce SES RCT Rl R oe) To Re ZL eC Pees een ee a Se ee eC eee aL St eg ee Bee eC eee Cae SCR Ea) Rens ea eed Gl eee Oh ee eee ee Ae ed Eo aas Pree eee ees 6 Pee AEC ee recs Sere retry eis Rieke a aid a ir eee Oe ee ee ee ea ed cs ‘COPYRIGHT © 2048 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, aUL MRT ID Eee LE MLC ra nets) ee Pee ee) SE ee Ce Neneh te Gl Ss Ue eae Ca See ai} CRs Sa aay Gl Rae ee wea ae ei} Peo eran Gl ese eee ae er Pca core Gl 16 reps at 60% 10 reps at 75% 12 reps & Failure both at 70% Poon Peerage tr COPYRIGHT © 2018 DYNAMIC MUSCLE, LL/KAI GREENE, ALL RIGHTS RESERVED. a