People can see a great physique no matter what you wear, but the muscles people see most are your forearms, calves, and neck. Here, you’ll find the formula for putting the finishing touches on these show-off muscles: forearms that pop from the mere thought of twisting a bottle cap, a neck that stretches the rings of your T-shirts, and calves mistaken for full-grown cows.
More importantly, focusing on these groups will help you develop your other key muscles. You’re only as strong as your weakest link, so you can’t expect massive leg development or a huge squat without a solid set of calves. Likewise, you’re going to have a tough time developing rock-hard pecs if you have weak hands and skinny forearms. And that barn-door shoulder width and V-taper we’re all after can’t possibly be attained with a pencil-thin neck as your foundation. These muscles need work, especially if you haven’t been hitting them directly, and the benefits of training the ancillary muscle groups are myriad. Your body always wants to maintain some level of equilibrium when it comes to size, so if you focus on these forgotten groups, your toil will result in quick gains in both strength and mass everywhere else.
These muscles are relatively small, so in terms of weight room performance, they’re just links in a much longer chain. What you want, however, is for your neck, forearms, and calves to garner Best Supporting Actor nominations—as opposed to playing forgettable bit parts that contribute little to your plot. It’s neither efficient nor effective to schedule a dedicated day for these character actors, so the idea is to elicit as much growth as possible from your main movements—followed by accessory exercises designed to maintain that momentum.
How it Works
Focusing on these areas will take some additional work, which means you’ll need time for extra exercises and longer workouts on certain days. For example, on one of your lower-body days, you’ll squat, then train your calves, and then train everything else. On back day, you’ll perform deadlifts with Grip4orce training tools (rubber sleeves you’ll slide on the bar), followed by the rest of your forearm workout, then transition into whatever else you have planned for that day. Plan ahead, schedule your time accordingly, and use this template for the next eight weeks.