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Train hard, stay consistent, and be prepared to look your best!
Is your New Year's resolution aimed towards gaining overall mass, especially in the neck & forearms? Learn and use the most effective methods by utilizing the following neck & forearms anatomy descriptions, exercises, and workout plan!
Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.
Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!
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Today's focus is on the neck and forearm muscles, which consist of the sternocleidomastoid, scalenus anterior, scalenus medius, scalenus posterior, splenius capitus, splenius cervicis, wrist flexors, wrist extensors, brachioradialis, pronator teres, and pronator quadratus.
Neck & Forearms Anatomy
Let's first look at the anatomy of the neck and forearms, so you know exactly which muscles you will be training.
Sternocleidomastoid
The sternocleidomastoid is divided into two portions: clavicular head and sternal head. The clavicular head originates from the medial clavicle and inserts on the mastoid process of the temporal bone. The sternal head originates from the manibruium of the sternum and inserts on the mastoid process of the temporal bone. The clavicular and sternal heads flex, extend, and rotate the neck.
Scalenus Anterior
The scalenus anterior originates from the transverse processes of the cervical vertebrae of C3-C6 and inserts on the first rib. Its main function is to flex the neck laterally.
Scalenus Medius
The scalenus medius originates from the transverse processes of the cervical vertebrae of C2-C7 and inserts on the first rib. Its main function is to flex the neck laterally.
Scalenus Posterior
The scalenus posterior originates from the transverse processes of the cervical vertebrae of C4-C6 and inserts on the second rib. Its main function is to flex the neck laterally.
Splenius Capitus
The splenius capitus originates from the ligamentum nuchae and the spinous processes of C7 and T1-T3, and inserts on the mastoid process and the occipital bone. Its main functions are to extend and laterally flex the neck.
Splenius Cervicis
The splenius cervicis originates from the upper thoracic vertebrae of T3-T6 and inserts on the upper cervical vertebrae of the transverse processes of C1-C3. Its main functions are to extend and laterally flex the neck.
NECK ANATOMY Click Text For Info.
Wrist Flexors
The wrist flexors are divided into six portions: flexor digitorum superficialis, flexor digitorum profundus, flexor carpi radialis, flexor carpi ulnaris, palmaris longus, and flexor pollicis longus. The wrist flexors originate from the humerus, ulna, and radius, and insert on the fingers, thumb, metacarpals, and carpals. Their main function is to flex the hand.
Wrist Extensors
The wrist extensors are divided into eight portions: extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor indicis, extensor digiti minimi, extensor pollicis longus, and extensor pollicis brevis. The wrist extensors originate from the humerus, ulna, and radius, and insert on the fingers, thumb, and metacarpals. Their main function is to extend the hand.
Brachioradialis
The brachioradialis originates from the distal two thirds of the lateral supracondylar ridge of the humerus and inserts on the styloid process of the radius. Its main function is to flex the elbow.
Pronator Teres
The pronator teres is divided into two portions: humeral head and ulnar head. The humeral head originates from the medial epicondyle of the humerus and inserts on the middle third of the lateral radius. The ulnar head originates from the coronoid process of the ulna and inserts on the middle third of the lateral radius. The main functions of the pronator teres are to pronate the forearm and flex the elbow.
Pronator Quadratus
The pronator quadratus originates from the distal fourth of the anterior ulna and inserts on the distal fourth of the anterior radius. Its main function is to pronate the forearm.
FOREARMS ANATOMY Click Text For Info.
Mass Building Exercises
Now that you know the anatomy of the neck and forearms, it's time for you to learn about their mass building exercises.
Seated Head Harness
The seated head harness is an isolation movement used to build mass and quality in the neck muscles.
The standing barbell reverse curl is an isolation movement used to build mass and quality in the brachioradialis, pronator teres, and pronator quadratus.
Click Image To Enlarge. Standing Barbell Reverse Curl.
The barbell reverse preacher curl is an isolation movement used to build mass and quality in the brachioradialis, pronator teres, and pronator quadratus.
Click Image To Enlarge. Barbell Reverse Preacher Curl.
Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the neck and forearms.
Isolation Exercises
All isolation exercises in the workout plan require 4 sets. The first set consists of 25 reps with light weights, for warm-up purposes. The following three sets consist of 20, 15, and 12 reps with medium to heavy weights for mass building and safety purposes.
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Mass Building Workout Plan
Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one neck and forearm workout each week. After the fourth week is completed, the workout cycle needs to be repeated.
Make this new year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 10 of this series.
Sternocleidomastoid
Click Image To Enlarge.
