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

Send us Fan MailThis 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 longevityWhy the neck is one of the most high-leverage muscles you’re probably not trainingHow to build well-rounded arms and delts using strength curve variationThe connection between forearm and grip work and joint integrityHow proper calf and anterior tibialis training supports performance and prevents injuryHow to program these movements across training phases (and why timing matters)When to adjust loading based on muscle fiber makeup and recovery demandTips on variation, stability, and execution so you actually get resultsWhether 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 Training00:35 Importance of Remedial Movements02:37 Neck Training Essentials10:33 Deltoid Training Techniques20:09 Triceps Training Strategies26:39 Biceps and Elbow Flexors28:18 Understanding the Brachialis and Brachioradialis28:58 Risks of Scott Curl Exercises33:50 Forearm Training Techniques41:54 Grip Strength and Its Importance42:46 Calf Training Strategies52:24 Final Thoughts on Extremity TrainingStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.