Bodybuilding is building the body to complete proportion. So why is it that some people especially teenagers that neglect certain parts of their body? I am talking about the calves, forearms and neck. I see to many teenagers going through their workout doing everything but these parts. Why do so many teens neglect these parts? I have came up with a few reasons. One reason might be is those parts are very hard to work. This is true. Working calves might be one of the hardest body parts to workout. Forearms are no push over either. Another reason I believe that teens do not do calves, neck and forearms is because they are worried about other things. Why would you go do neck when you can do another set of curls? Well I will tell you why.
Doing calves, neck and forearms separates you from the other bodybuilders. Even if you are an athlete, doing forearms, calves and neck will help you in any sport. Strong forearms in football will help you hold on to the ball, shed someone off and can even help you hold on to someone. The neck is probably the most neglected muscle of all. At any time of the year, especially winter, what is the most noticeable part of your body? Your neck is. So how can one forget about that? Having a strong neck can also help prevent injury. Calves will by far separate someone from all the competition. Nothing looks quite as good as a nice pair of diamond shaped calves. Calves are very hard to see gains in I will admit that, but that does not mean it is not worth the effort. Arnold Schwarzenegger used to have some under developed calves as a bodybuilder. He even cut his pants from the knees down to remind him how horrible these calves where. After hours and hours of intense training Arnold created one of the best pairs of calves ever. So gains will be seen after hard work.
Now here are the programs I would recommend for a beginner to try:
- Neck: Hammer Strength 4-way Movement 2x15 each way or
Neck strap movement 2x15 each way
Each way means side, side, front and back.
Use enough weight so you can get about 15 reps. Start with your left side of your face on the pad. Using the left die of your neck pull the weight towards your left shoulder. Slowly let the weight back up. After 15 reps turn to the right and repeat then the front and back.
- Forearms: barbell wrist curls 3x15
Reverse wrist curls 3x15
Wrist curls are performed by hanging your wrist off a bench, between your legs and with a bar in hand. Your hands should be in an underhand grip and touching each other. Keeping your elbows on the bench curl the weight up using your forearms. This is for the forearm flexor. The reverse is performed by sitting at the edge of a bench taking a shoulder width, overhand grip on the bar. Placing your wrist on your separate knee curl the weight up using the top of your forearm, this is called your forearm extensors.
- Calves: Standing calve raises 3x12
Seated calve raise 3x12
Using a standing calve machine chose a weight you will fail at 12. With your heals hanging off the calve block move the weight by standing up on you tiptoe toes. Keep the weight over your big toe. These are for your gastrocnemius. Flex the calves then go back down and repeat. Seated is the same except place the pad just above your knees. These are for your soleus.
Now for someone with a little experience under their belt can perform these:
- Neck: Same as before except try 4x15
- Forearms: Same as before except 4x15 on both Next day you do forearms try these instead of the other work out:
- Behind the back wrist curls 4x12-15
- Barbell wrist curls 4x15
- Calves: The same as before except 4x12 on both Next day you do forearms try these instead of the other work out: 15 reps on the standing calve machine then 100 reps on just a calve block with no weight.
Before performing any of these exercise you should stretch out good and perform one warm up set of the first exercise. Forearms and calves should be done three times a week. Neck once a week. As long as you do not try to do them every day, you should not have to worry about over training. I would however not do calves on leg day of your training. If you do calves at the end of leg training you will be to drained to really hit them hard. If you do that at the beginning of leg day you will not be as flexible for your leg movements.
I recommend doing calves at the beginning of your workout so you can really put all you energy on the workout. Forearms at the end because you do not want your grip to give during your workout. Neck should also be done at the end. I hope you find this information helpful. Now go out build bowling pins for forearms and no more 'pencil neck', those calves will be cows in no time if you follow my workouts. So go separate yourself by building up the small things.