Have you ever wondered what separates hardcore bodybuilders from those just going through the motions? It's their commitment to detail. When it comes to muscles other lifters don’t think about - forearms and calves - they don't forget about them. This article covers both and provides a routine inspired by Rich himself and also provides 5% Nutrition supplement suggestions.
Forearms
A pair of mammoth forearms is the perfect touch to complete arm development. There’s a lot of lifters who think their forearms get all the work they need just gripping the bar and acting as a secondary muscle when training biceps and back. Mr.Universe Mike Mentzer was a proponent of this approach. This is true to a point. However the stress on them when training back and biceps is not enough to trigger significant growth. That's why you have to train them like any other bodypart.
You can either train forearms on their own or hit them hard after biceps since they have already been pre-exhausted.
Anatomy
The forearms consist of the flexors and the extensors.(1)
Flexor Muscles
These muscles are located on the inside of your forearm and are responsible for bending your wrist toward your palm, aiding in wrist rotation, and curling your fingers.
Extensor Muscles
These muscles are on the outside of your forearms and help extend your wrist and fingers away from your palm. They also aid outward wrist rotation.
Calves
Many lifters ignore their calves because they are tired from a tough leg session. True hardcore lifters want huge calves - after all, a great pair of calves can be stunning!
Anatomy
The calf muscles consist of the following.(2)
Soleus
The Soleus is the smaller calf muscle. The soleus extends and rotates the foot.
Gastrocnemius
This is the larger calf muscle. It has two heads and overlays the soleus. It’s responsible for that classic diamond shape. The function of the gastrocnemius is to flex the foot.
Example Routine
This is a routine inspired by routines Rich did. In this case, it combines forearms and calves into one workout.
Standing Calf Raises - 5 sets - 20, 15, 12, 10, 8 reps
Donkey Calf Raise Machine - 5 sets - 20, 15, 12, 10, 8 reps
Seated Calf Raises- 5 sets - 20, 15, 12, 10, 8 reps
Next up is forearms.
Reverse Curls - 6 sets - 30, 25, 20, 16, 12, 10 reps
Seated Wrist Curls - 6 sets - 30, 25, 20, 16, 12, 10 reps
The more common approach would be to do calves on Leg Day and forearms after Biceps.
Don’t Forget 5% Nutrition!
The first place to start when it comes to supplements is protein. With our new Shake Time flavors (Cookies and Cream and Birthday Cake), this is the protein powder for you! Enjoy 1-3 servings per day, and you’ll have no problem meeting your protein goals. Mix it up by adding in our delicious Real Meal Protein Bar. From there, don’t forget the 5% pre-workout of your choice. Optimize your workout with Core Creatine and Hydrate Stick. Take it to the extreme with Core Pump. Finally, as soon as you put the bar down, grab a post-workout shake consisting of Shake Time and Real Carbs. There’s no reason to wait, stop by 5% Nutrition and get all your shopping done today!
References:
- Mitchell B, Whited L. Anatomy, Shoulder and Upper Limb, Forearm Muscles. [Updated 2023 Jun 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK536975/
- The Calf Muscles - Gastrocnemius & Soleus - Actions & Anatomy (sportsinjuryclinic.net)
