Best Ways to Build Bigger Forearms and Calves:
I envy those bodybuilders who rarely need to do a calf raise
or a wrist curl, and still have thickly developed forearm and calf
muscles. However, lack of genetics isn't always the culprit when it
comes to having less-than-impressive calves and forearms.
It's also because these body parts are trained as an afterthought
rather than as major muscles. So if your parents didn't pass down the
Erik Fankhouser calf gene or the Phil Heath
forearm gene, it doesn't mean you can't still build formidable amounts
of muscle in these body parts. Sometimes it's the hardest and smartest
workers that actually come out ahead of the genetically gifted.
Freaky Forearms:
The forearms are heavily recruited in every single upper body
exercise that you do. This makes them very tough and very resilient,
which unfortunately makes it harder to affect their hypertrophy. Simply
pumping them up is not enough to get them growing, so you need to think
in terms of bombarding the forearms with tremendous intensity and
varying stimuli. One of the best ways to accomplish this is to utilize
my Power, Rep Range, Shock method of training.
This method is effective because it's a cyclical program that has you
change training protocols week to week. It's exactly what you want to do
when looking to forge some serious forearms. Here is a typical 3-week
forearm blitz using the Power, Rep Range, Shock method.
Week 1: POWER:
Barbell wrist curls…3 x 6-8
Reverse curls…3 x 6-8
Week 2: REP RANGE:
Barbell behind the back wrist curls…2 x 9-12
Seated hammer curls…2 x 13-15
Reverse barbell wrist curls…2 x 16-20
Week 3: SHOCK:
Superset: Reverse barbell wrist curl/Incline hammer curl…2 x 10-12 each
Dropset: Barbell wrist curls…1 x 10-12, drop wt. 30%, 6-8 more
Plate holds (between your fingers and thumb, pinch grip a 45 lb. plate and hold by your sides as long as possible)…1 x maximum
Once you complete the three weeks, go back to the beginning, but shuffle up the exercises a bit.
If your forearms are considerably less developed than your upper arms
you might want to train them twice per week. Another way to give the
forearms a boost in size is to avoid using wrist straps as much as
possible, so the forearms are forced to squeeze the bar or dumbbells
harder in order to hold the weight.
Crazy Calves:
Similar to forearms, the calves can also be quite resistant to
growth. Every time you take a step the calves are activated, and are
burdened with carrying around your bodyweight all day long. This means
that you must attack the calves
if they are to have any reason to increase in size and strength.
Conventional training simply will not do when it comes to calves, so I
have listed below some unique methods for sending a wake-up call to
those stubborn calf muscle fibers.
1. For a period of 2-4 weeks train your calves on a
daily basis before returning to your normal program. Use about 4-6 sets
per workout - using a different exercise each day.
2. Every night before you go to bed do a set of 100
slow, hard-squeezing standing calf raises with just your bodyweight. Go
for maximum burn.
3. Wherever it is possible, walk around on your tiptoes rather than your flat feet.
4. Every time you encounter a staircase do a calf
raise up each step. On the way down step onto the ball of your foot, as
this will act almost like a plyometric movement for your calves.
5. Try two calf workouts per week - one with very
heavy weights for sets of 4-6 reps and one with very light weights for
sets of 25-50 reps. This will attack fibers that you probably have not
been hitting with conventional workouts.
6. Do like Arnold and train calves in your bare
feet. This will increase the range of motion for any calf movement, and
will force a very intense contraction.
Don't use all of these methods at once, or your calves could end up
over trained, which will of course not contribute to growth. Pick 2 or 3
items from the above list and change things up every few weeks.
If you truly want to build the muscles below the elbows and below the
knees, you must use what you have above your neck and in your
chest…your head and your heart. Training both smart and with passion is
what truly makes a champion, and helps overcome whatever deficit we
might have in the genetic department.
Labels: Gym Workouts