what is your time span for training these 3 muscle groups per weeks/per session!?
- Thread starter tase
- Start date
Calves = Wednesdays
I will start with Toe Presses OR Standing Calve Raises, (I alternate every week) then for my 2nd exercise I do Seated Calve Raises. I do 4 - 6 total sets.
Traps = Wednesdays
I do 2 - 3 sets of either dumbs OR bar shrugs.
Forearms = Sundays
I usually do the same thing for forearms every forearm workout, but I will skip forearm workouts here and there due to risk of over-training, and sometimes I just don't feel like doing direct forearm work. When working other body-parts, while you hold the dumbbells and barbells, you work your forearms, so because of that many people don't like direct forearm work. I do, but not all the time.
I start with seated wrist curls (bar) for 1 or 2 high rep sets ... high teens. Then I do 1 or 2 sets of reverse wrist curls (bar). I do this right before my biceps workout.
I will start with Toe Presses OR Standing Calve Raises, (I alternate every week) then for my 2nd exercise I do Seated Calve Raises. I do 4 - 6 total sets.
Traps = Wednesdays
I do 2 - 3 sets of either dumbs OR bar shrugs.
Forearms = Sundays
I usually do the same thing for forearms every forearm workout, but I will skip forearm workouts here and there due to risk of over-training, and sometimes I just don't feel like doing direct forearm work. When working other body-parts, while you hold the dumbbells and barbells, you work your forearms, so because of that many people don't like direct forearm work. I do, but not all the time.
I start with seated wrist curls (bar) for 1 or 2 high rep sets ... high teens. Then I do 1 or 2 sets of reverse wrist curls (bar). I do this right before my biceps workout.
B
Big Dane
Guest
Calves are like abs, they can be worked more than once a week, maybe 2-3 days rest between. Forearms get a lot of work with bicep curls, I think its best to train them together 1 day a week.
Diesel5555
New member
Fatbar deadlifts are the best for forearms
Miss Muscle
New member
tase said:
Calves....twice a week. 3 exercises with 3 sets each....10-15 or failure one day. 1 exercise with 3 sets another day.
Forearms....no specific exercises...but climbing a pole or doing pole tricks like an exotic dancer is an amazing forearm workout. Sounds silly but don't knock it till you've tried it.
Traps.....once a week......shrugs....3 sets. That's it. Although I'm sure traps like forearms get worked indirectly through other exercises.
pineapple
New member
That's wrong. Calves are not like abs, and they are not like forearms, and it would depend on the person if they are able to train them more than ONCE per week. Only bodypart I can do twice per week without overtraining it is my triceps and my legs. But the delay to the recovery of your connective tissue is not worth it.Big Dane said:
