Calves and Forearms – 2 Keys To A Great Physique!
Massive Calves and Forearms – 2 Keys To A Great Physique! Here’s a couple of critical muscle groups that not every lifter remembers to train. Yet, there’s nothing quite like a lifter with huge calves and huge forearms – when you see that, you know they’re serious. In this article, we will take a look at both of these, plus I’ll provide 3 routines, nutritional guidelines, and supplement suggestions. Are you ready? Then let’s get to the gym and get going!
Calves
There can be no doubt that many lifters tend to ignore training their calves. Sometimes, it’s because they are tired from a tough leg session. More often, it’s because some lifters don’t want to do the hard work a tough leg session demands. But true hardcore lifters want huge calves (and legs in general) – after all, a great pair of calves are something to see!
Let’s Look At The Anatomy
The calves consist of the following muscles. (1)
Soleus
This is the smaller of the two primary calf muscles. The function of the soleus is to extend and rotate your foot.
Gastrocnemius
This is the larger of the two calf muscles. This muscle has two heads and overlays the soleus. It’s responsible for that classic “diamond” shape – one of the things that make huge calves so impressive. The function of the gastrocnemius is to flex your foot.
Tibialis Anterior
Also called the shin, this muscle sits on the front of the calves. It’s definitely overlooked, but if you want to be thorough in your training, you should include it in your calf workouts. (2)
Training Tips
- Make sure you’re performing complete reps – get a full stretch at the top and bottom of your calf exercises.
- Don’t be afraid to train calves multiple times a week, as long as they aren’t sore.
- Make sure you’re hitting both calf muscles in every workout – and don’t forget the tibialis anterior!
Forearms
A pair of huge forearms is the key to complete arm development. Can you imagine huge bi’s and tri’s but weak, non-existent forearms? A popular theory regarding forearm training is the direct work your forearms get just gripping the bar and acting as a secondary muscle on your lifts. Mr. Heavy Duty Mike Mentzer was a firm believer in this approach, and it does have merit. However, that doesn’t mean you shouldn’t train them on their own. As good as they might look when trained indirectly, they will look that much bigger when hit directly. While you can train forearms on their own, most lifters hit them hard after biceps since they are already warmed up and good to go.
Let’s Look At The Anatomy
The forearms consist of the flexors, extensors, brachioradialis, supinators, and pronators. (3)
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.
Brachiroadialis
You might know this as the little muscle that sits between your two biceps heads. When worked with a hammer grip, it can add fullness to the biceps. It’s also the outer-upper forearm muscle. Of course, hammer curls are the key to working this muscle.
Supinators / Pronators
These muscles allow the forearm to rotate internally, or down (pronator), and externally, or up (supinator). The key here is to perform supinating dumbbell curls.
Training Tips
- Remember, forearms get a lot of indirect work.
- Train them hard, but keep volume at a moderate level.
- Work them at the end of your bicep/arm routines, or on their own day, and make sure to include a hammer movement and a supinating movement.
Example Routine # 1 – Calves & Forearms Together
The first example routine combines forearms and calves into one workout which would be performed on their own day. Admittingly, this is not that common, but it is an option.
Standing Calf Raises
Warm-up: 2-3 sets x 20 reps using a light weight.
4 sets x 10-12 reps
Seated Calf Raises
4 sets – x 10-12 reps
Reverse Calf Press (leg press machine) (4)
3 sets x 10-12 reps
Reverse Curls
Warm-up: 2-3 sets x 12-15 reps using a light weight.
4 sets x 10-12 reps
Seated Barbell Wrist Curls
4 sets x 10-12 reps
Hammer Curls
2 sets x 8-10 reps
Supinating/Pronating Curl (use a single dumbbell handle with plates on one end) (5)
Performance Notes
Perform full, complete reps, no quarter or half reps. No rushing through your reps like you’re a NASCAR driver. Use this tempo: 2 second concentric, 4 second eccentric, and on your last set per exercise, a 4 second pause in the fully stretched position. Rest 60-120 seconds between sets.
Example Routine # 2 – Calves (Leg Day)
Here’s a complete leg routine that leads right into calf work.
Squats
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
4 sets x 10, 8, 4-6
Leg Press
2 sets x 6-8 reps
Leg Curls
2 sets x 6-8 reps
Leg Press Calf Raises
2 sets x 10-12 reps
Seated Calf Raises
2 sets x 10-12 reps
Dumbbell Reverse Calf Raise
2 sets x 10-12 reps
Performance Notes
The same info as noted above applies here.
Example Routine # 3 – Forearms (Back & Biceps Day)
This is a complete back and biceps routine that leads right into forearm work.
Deadlifts
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 sets x 6 reps
Bent Rows
2 sets x 8 reps
Lat Pulldowns
3 sets x 6-8 reps
EZ Curls
3 sets x 8 reps
Incline Dumbbell Curls (supinate or twist your wrists)
3 sets x 6-8 reps
Hammer Curls
2 set x 6-8 reps
Reverse Preacher Curls
2 sets x 12 reps
Dumbbell Wrist Curls
3 sets x 12 reps
Performance Notes
The same info as noted above applies here.
Nutritional Guidelines
Bodybuilding nutrition begins with protein. How much protein, you may ask? I suggest at least 1 gram of protein per pound of bodyweight. In addition to that, I suggest that your protein consumption should be evenly spaced throughout your day. Here’s how that might look: 3 whole food meals and 2-3 protein shakes and/or bars. This is a sensible and convenient approach to protein timing, despite recent trends claiming it doesn’t matter when you eat your protein. Sure, that’s true to a point, but in the real world people generally eat when they are hungry, which for most of us is every few hours.
What about your carbohydrate intake? I suggest focusing primarily on complex carbs, keeping your total daily carb intake to 1 to 1.5 grams per pound of bodyweight, depending on your goals. I also recommend eating roughly 50% of the day’s total carbs (and all of your simple carbs) in the hours before and after your workout. Of course, you should be eating a clean, low sugar diet anyway.
How about fats? I advise keeping your fat intake in check by focusing on healthy fats and keeping that intake to about 20% of total daily calories.
Supplement Suggestions
Let’s start with a quality pre-workout. One of my favorites is Gorilla Mind Gorilla Mode. This is the Pre that shocked the supplement industry by dosing citrulline much higher than anyone else. This in turn started the citrulline dosing wars – the competition couldn’t be outdone by this new upstart company! That’s why you’re seeing many pre-workouts with as much as 10 grams of citrulline per serving.
Citrulline is not the only exceptionally dosed ingredient in Gorilla Mode, and there is much more to this Pre than the massive pumps. It’s a complete, well-balanced Pre that features exceptional ingredients and full disclosure labeling.
But what if you’re in the market for a “core” or “basic” pre-workout? That’s the new trend designed to provide customers with a value-priced option. What you get is a streamlined yet effective pre-workout that’s priced right – and that’s a big deal in the current economy. One of my favorite options here is Alpha Supps Pre. It’s a well-balanced Pre that covers all the bases, from pumps and performance to energy and focus.
OK, so up next is a premium-quality protein powder. I always suggest Hi-Tech Precision Protein. This whey protein powder is not like any other protein powder currently on the market, whey or otherwise. Why” Because it has been formulated to release leucine, the most anabolic of any amino acid, in the early phases of protein synthesis. As you may know, protein synthesis is a direct trigger of muscle growth, and leucine is one of the most powerful ingredients that target protein synthesis.
From here, I suggest adding creatine monohydrate powder to your supplement program. Of course, if you’re using Gorilla Mode it already provides 5 grams of creatine per serving, but that’s only on training days. Since you need a daily dose, I suggest AllMax Nutrition Creatine Monohydrate, a patented micronized creatine formula. If you aren’t using Gorilla Mode, you will need to take it every day. Finally, I suggest a good multivitamin. It’s not flashy but think of it as health insurance. One of the best multis on the market is Myogenix Myo Vite – most likely the most complete multivitamin/mineral/nutrient Pack on the market today.
Summary
Ok – so after reading this article, you’re on your way to the gym to get those massive calves and forearms, right? That’s great to hear! Don’t forget to stop by illpumpyouup.com and shop for all your supplement needs – then go have a great workout!
References:
- The Calf Muscles – Gastrocnemius & Soleus – Actions & Anatomy (sportsinjuryclinic.net)
- https://exrx.net/Muscles/TibialisAnterior
- 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/
- https://exrx.net/WeightExercises/TibialisAnterior/SL45ReverseCalfPress
- https://exrx.net/Articulations/Forearm#Supination