As people get more into gym, they often look to increase the number of sessions they do in a week. For most, the desire to do more should be celebrated as a huge step forward in their fitness journey. But adding too many training sessions of the same intensity can lead to overtraining as you are no longer able to recover sufficiently between sessions.

At this point, you may want to change the makeup of your training week from having consistently difficult training sessions, to one with a combination of harder and easier sessions, to help you do more work in the week, while managing fatigue and overtraining.

Why You Should Train Your Core, Forearms, and Calves Together

The core, forearms and calves are used in lots of compound exercises, but rarely as the primary mover. This means that you will struggle to take any of these areas close to failure during your normal compound exercises, like the bench press, back squat, pull up or deadlift. If you want to grow these muscles, you should work on them independently. Add an isolation core, forearm, and calf workout as a lighter session to your training week; to balance out the heavier compound days and help you grow these often-neglected muscle groups.

Reverse Barbell Curl

• 5 sets of 10 reps

• Equipment Needed - Barbell Set (Bar and weight plates.)

Ab Roll Out

• 5 sets of 5 reps

• Equipment Needed - Ab roller and knee pad.

Squat to Calf Raise

• 3 sets of 15 reps

Equipment needed - Bodyweight, but could add a Weight Vest to increase intensit.y

Seated Calf Raise

• 5 sets of 10 reps

• Equipment Needed - Seated Calf Raise Machine, or dumbbells from a seated position.

Dumbbell Wrist Curl

• 3 sets of 15 reps

• Equipment Needed - Dumbbells.

Cable Core Rotation

• 3 sets of 10 reps

• Equipment Needed - Cable machine or resistance bands.

If you are ready to up your efforts in the gym, but don’t know where to start, add this workout to your training split. Remember, it is essential to consider your overall workload. Any increase in training frequency should be reflected in a small increase in overall weekly workload. An isolation session, focusing on areas that may be missed out in your current plan, like the core, forearms and calves, is a great way to increase your training days and get more overall work in.

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Tags: Exercise Type > Strength ; Misc > Workout