Many bodybuilders train religiously, 4 to 6 days a week. They plan every meal, and measure every gram of protein, carbohydrate, and fat. They set their alarm clock and never miss a minute of sleep. They take their supplement like clockwork. They stay on top of every new bodybuilding innovation. Yet despite this meticulous planning, research, and hard work, they often overlook the third-tier body parts.
Calves
Anytime you wear shorts, your calves are on display. They are the failure point in squats, without argument the most important movement in bodybuilding. Yet many trainers completely ignore calf training, or relegate it to 2-3 sets of seated raises at the end of leg day. This is unacceptable. Calves are a showpiece muscle group, viewable clearly in every bodybuilding pose. They aren’t fun to train – but they are definitely required. Train your claves twice a week with 6 to 9 sets.
Neck
Many bodybuilders do no neck training at all. This is a mistake. They put their bodies at increased risk for strains and other injuries due to strength imbalances. You cannot train your shoulder, chest, and traps hard, then neglect the muscle group which holds them all together! Use 4-6 sets of neck crunches or neck bridges, twice a week.
Forearms
In most social, work, gym, or any other situations, your forearms are on display. They are the primary grip on 90% of movements you use in the gym. Yet for some reason, many bodybuilders neglect their forearm work – opting to do a few sets of wrist curls now and then, or not training them at all, figuring their forearms get plenty of work from other movements. While it is true they do get some work with most movements, and there are some genetic freaks who never need forearms training, most of us would benefit tremendously from hitting them hard at least twice a week for 6 sets.
Nobody forgets to train chest, back or quads. Rarely do you miss an arm or shoulder day. But calf, neck, and forearm training often go neglected, resulting in poor stage placings, unbalance physiques, and injuries. Be sure to hit your third tier body parts every week!