New Year's Resolution 2009 Edition: Mass Building - Calves And Forearms!

Is your New Year's resolution aimed towards gaining overall mass? Then learn and use the most effective training tips & techniques. Utilize these along with chest anatomy descriptions, exercises, and a fully loaded workout plan!
Article Summary:
  • Understanding the anatomy of these muscles will help get the most from your workouts!
  • Your calves and forearms will benefit from isolation and compound exercises!
  • You'll only be doing the calve and forearm workout once a week, so make the most of it!
  • The New Year's Resolution: Mass Building Series has arrived! In this newly updated and improved edition, additional anatomy and physiology is revealed at the basic level, with the inclusion of the many different joints. Also, many new exercises are introduced, and every workout is expanded.

    Of course, all of the fundamental information from the first series is still present, with some of it revised and updated. This will ensure that you continue the great progress that you've made since last year's mass building New Year's resolution. For the newcomers, this is your chance to learn all of the vital information to building muscle mass and truly achieving your newly set mass building resolutions.

    Today's focus is on the calves, which consist of the gastrocnemius, soleus, and tibialis anterior, and the forearm muscles, which consist of the wrist flexors, wrist extensors, brachioradialis, pronator teres, and pronator quadratus.

    Today's Focus Is On The Calves And The Forearm Muscles. Today's Focus Is On The Calves And The Forearm Muscles.
    + Click To Enlarge.
    Today's Focus Is On The Calves And The Forearm Muscles.


    Basic Calves and Forearm Anatomy and Physiology

    Let's first look at the basic anatomy and physiology of the calves and forearms, so you know the different parts of the muscle groups, the main joints, and the movements produced.


    Calf Muscles

    Gastrocnemius Medial Head

    • Origin: medial epicondyle of the femur.
    • Insertion: calcaneus.
    • Action: plantarflexion of the ankle.

    Gastrocnemius Lateral Head

    • Origin: lateral epicondyle of the femur.
    • Insertion: calcaneus.
    • Action: plantarflexion of the ankle.

    Soleus

    • Origin: posterior surfaces of the tibia and fibula.
    • Insertion: calcaneus.
    • Action: plantarflexion of the ankle.

    Tibialis Anterior

    • Origin: lateral tibia.
    • Insertion: cuneiform and metatarsal.
    • Action: dorsiflexion of the ankle.


    Forearm Muscles

    Wrist Flexors

    The wrist flexors are divided into six portions: flexor digitorum superficialis, flexor digitorum profundus, flexor carpi radialis, flexor carpi ulnaris, palmaris longus, and flexor pollicis longus.

    • Origin: humerus, ulna, and radius.
    • Insertion: carpals and metacarpals.
    • Action: flexion of the wrist.

    Wrist Extensors

    The wrist extensors are divided into eight portions: extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor indicis, extensor digiti minimi, extensor pollicis longus, and extensor pollicis brevis.

    • Origin: humerus, ulna, and radius.
    • Insertion: carpals and metacarpals.
    • Action: extension of the wrist.

    Brachioradialis

    • Origin: lateral supracondylar ridge of the humerus.
    • Insertion: styloid process of the radius.
    • Action: flexion of the elbow.

    Pronator Teres Humeral Head

    • Origin: medial epicondyle of the humerus.
    • Insertion: middle third of the lateral radius.
    • Action: pronation of the forearm.

    Pronator Teres Ulnar Head

    • Origin: coracoid process of the ulna.
    • Insertion: middle third of the lateral radius.
    • Action: pronation of the forearm.

    Pronator Quadratus

    • Origin: distal fourth of the anterior ulna.
    • Insertion: distal fourth of the anterior radius.
    • Action: pronation of the forearm.


    Ankle Joint

    The ankle joint allows for the greatest movement of any joint in the foot.

    • Type of joint: synovial hinge joint.
    • Movement: plantarflexion and dorsiflexion of the ankle.


    Mass Building Exercises

    Now that you know the basic anatomy and physiology of the calves and forearms, it's time for you to learn about their mass building exercises.

    Standing Dumbbell Calf Raise (Warm-Up Exercise)

    The standing dumbbell calf raise is an isolation movement used as a warm-up exercise for the calves.

    Standing Dumbbell Calf Raise
    Standing Dumbbell Calf Raise
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    Standing Dumbbell Calf Raise
    Click Here For A Video Demonstration Of Standing Dumbbell Calf Raise.

    Standing Barbell Calf Raise

    The standing barbell calf raise is an isolation movement used to build mass and quality in the gastrocnemius.

    Standing Barbell Calf Raise
    Standing Barbell Calf Raise
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    Standing Barbell Calf Raise
    Click Here For A Video Demonstration Of Standing Barbell Calf Raise.

    Standing Machine Calf Raise

    The standing machine calf raise is an isolation movement used to build mass and quality in the gastrocnemius.

    Standing Calf Raises
    Standing Calf Raises
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    Standing Calf Raises
    Click Here For A Video Demonstration Of Standing Calf Raises.

    Donkey Calf Raise

    The donkey calf raise is an isolation movement used to build mass and quality in the gastrocnemius.

    Donkey Calf Raises
    Donkey Calf Raises
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    Donkey Calf Raises
    Click Here For A Video Demonstration Of Donkey Calf Raises.

    Seated Barbell Calf Raise

    The seated barbell calf raise is an isolation movement used to build mass and quality in the soleus.

    Barbell Seated Calf Raise
    Barbell Seated Calf Raise
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    Barbell Seated Calf Raise
    Click Here For A Video Demonstration Of Barbell Seated Calf Raise.

    Seated Machine Calf Raise

    The seated machine calf raise is an isolation movement used to build mass and quality in the soleus.

    Seated Calf Raise
    Seated Calf Raise
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    Seated Calf Raise
    Click Here For A Video Demonstration Of Seated Calf Raise.

    Standing Smith Machine Reverse Calf Raise

    The standing smith machine reverse calf raise is an isolation movement used to build the tibialis anterior muscles.

    Smith Machine Reverse Calf Raises
    Smith Machine Reverse Calf Raises
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    Smith Machine Reverse Calf Raises
    Click Here For A Video Demonstration Of Smith Machine Reverse Calf Raises.

    Dumbbell Wrist Curl (warm-up exercise)

    The dumbbell wrist curl is an isolation movement used to warm-up the wrist flexor muscles.

    Seated Dumbbell Palms-Up Wrist Curl
    Seated Dumbbell Palms-Up Wrist Curl
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    Seated Dumbbell Palms-Up Wrist Curl
    Click Here For A Video Demonstration Of Seated Dumbbell Palms-Up Wrist Curl.

    Dumbbell Reverse Wrist Curl (Warm-Up Exercise)

    The dumbbell reverse wrist curl is an isolation movement used to warm-up the wrist extensor muscles.

    Seated Dumbbell Palms-Down Wrist Curl
    Seated Dumbbell Palms-Down Wrist Curl
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    Seated Dumbbell Palms-Down Wrist Curl
    Click Here For A Video Demonstration Of Seated Dumbbell Palms-Down Wrist Curl.

    Barbell Wrist Curl

    The barbell wrist curl is an isolation movement used to build mass and quality in the wrist flexor muscles.

    Seated Palm-Up Barbell Wrist Curl
    Seated Palm-Up Barbell Wrist Curl
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    Seated Palm-Up Barbell Wrist Curl
    Click Here For A Video Demonstration Of Seated Palm-Up Barbell Wrist Curl.

    Barbell Reverse Wrist Curl

    The barbell reverse wrist curl is an isolation movement used to build mass and quality in the wrist extensor muscles.

    Seated Palms-Down Barbell Wrist Curl
    Seated Palms-Down Barbell Wrist Curl
    Enlarge Click Image To Enlarge.
    Seated Palms-Down Barbell Wrist Curl
    Click Here For A Video Demonstration Of Seated Palms-Down Barbell Wrist Curl.

    Standing Barbell Reverse Curl

    The standing barbell reverse curl is an isolation movement used to build mass and quality in the brachioradialis, pronator teres, and pronator quadratus.

    Standing Palms-Up Barbell Behind The Back Wrist Curl
    Standing Palms-Up Barbell Behind The Back Wrist Curl
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    Standing Palms-Up Barbell Behind The Back Wrist Curl
    Click Here For A Video Demonstration Of Standing Palms-Up Barbell Behind The Back Wrist Curl.

    Barbell Reverse Preacher Curl

    The barbell reverse preacher curl is an isolation movement used to build mass and quality in the brachioradialis, pronator teres, and pronator quadratus.

    Reverse Barbell Preacher Curls
    Reverse Barbell Preacher Curls
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    Reverse Barbell Preacher Curls
    Click Here For A Video Demonstration Of Reverse Barbell Preacher Curls.

    Dumbbell Reverse Curl

    The dumbbell reverse curl is an isolation movement used to build mass and quality in the brachioradialis, pronator teres, and pronator quadratus.

    Standing Dumbbell Reverse Curl
    Standing Dumbbell Reverse Curl
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    Standing Dumbbell Reverse Curl
    Click Here For A Video Demonstration Of Standing Dumbbell Reverse Curl.

    Reverse Cable Curl

    The reverse cable curl is an isolation movement used to build mass and quality in the brachioradialis, pronator teres, and pronator quadratus.

    Reverse Cable Curl
    Reverse Cable Curl
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    Reverse Cable Curl
    Click Here For A Video Demonstration Of Reverse Cable Curl.


    Mass Building Sets and Rep Ranges

    Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the calves and forearms.


    Isolation Exercises

    All isolation exercises for the calves in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 12, 10, and 8 reps with moderate to heavy weights for mass building purposes.

    There is an exception to this for the warm-up exercises, which consist of 3 sets of 15 reps.

    All isolation exercises for the forearms in the workout plan require 4 sets. The first set consists of 25 reps with light weights, for warm-up purposes. The following three sets consist of 20, 15, and 12 reps with moderate to heavy weights for mass building purposes.

    There is an exception to this for the warm-up exercises, which consist of 3 sets of 15 reps.

    RELATED VIDEO: Scivation 666 Training
    Scivation 666 Training, Episode #6 - Calves Day!

    In this sixth and final episode, the dudes over at Scivation come back and blast their calves with some more high-volume, short rest period training using Standing Calf Raises for 6 sets of 6 reps in 6 minutes flat! Feel the burn on that last set, baby!
    Watch More From This Series Here.


    Mass Building Workout Plan

    Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one calves and forearms workout each week. After the fourth week is completed, the workout cycle needs to be repeated.


    Week 1

    Calves Warm-Up

    Calves

    Forearms Warm-Up

    Forearms


    Week 2

    Calves Warm-Up

    Calves

    Forearms Warm-Up

    Forearms


    Week 3

    Calves Warm-Up

    Calves

    Forearms Warm-Up

    Forearms


    Week 4

    Calves Warm-Up

    Calves

    Forearms Warm-Up

    Forearms


    Conclusion

    With all of this information, you should be well on your way to achieving your mass building New Year's resolution. All you need to do now is apply this knowledge and follow the workouts. You will be in for a surprise once you start packing on the muscle mass!

    Recommended Articles

    References:

    1. http://www.bodybuilding.com/fun/anatomy.htm
    2. Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams

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