Between 2 Racks

Small Muscles, Big Impact: Neck, Delts, Tris, Bis, Forearms & Calves

• KILO Crew • Episode 68

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This week on Between 2 Racks, we dive into the underrated and often overlooked world of upper and lower extremity training—the “broccoli work” that builds resilient joints, supports big lifts, and fine-tunes your physique.

We break down how muscles like the neck, biceps, triceps, delts, forearms, calves, and grip play far more than a cosmetic role—they serve as the structural and neural support behind better posture, injury prevention, and increased force output on your compound lifts.

In this episode, you'll learn:

  • The real reason remedial muscles matter for strength, hypertrophy, and longevity
  • Why the neck is one of the most high-leverage muscles you’re probably not training
  • How to build well-rounded arms and delts using strength curve variation
  • The connection between forearm and grip work and joint integrity
  • How proper calf and anterior tibialis training supports performance and prevents injury
  • How to program these movements across training phases (and why timing matters)
  • When to adjust loading based on muscle fiber makeup and recovery demand
  • Tips on variation, stability, and execution so you actually get results

Whether you're an athlete, coach, or gen pop lifter who wants to train smarter and look jacked doing it—this episode is your complete guide to getting the most out of the smallest muscle groups.

00:00 Introduction to Upper and Lower Extremity Training
00:35 Importance of Remedial Movements
02:37 Neck Training Essentials
10:33 Deltoid Training Techniques
20:09 Triceps Training Strategies
26:39 Biceps and Elbow Flexors
28:18 Understanding the Brachialis and Brachioradialis
28:58 Risks of Scott Curl Exercises
33:50 Forearm Training Techniques
41:54 Grip Strength and Its Importance
42:46 Calf Training Strategies
52:24 Final Thoughts on Extremity Training

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