You can either give them a higher priority or make them harder to work. Let’s have a look at them both.
Greater Priority
Your workouts will have the most impact if you start with the hardest exercises. People start their exercise routines with larger and more powerful parts of their bodies. You might try changing the order in which you do your exercises. If you don’t want to do direct forearm exercises at the end, or at all, then try wrist curls as a starting point. Your growth will be stimulated by being able to lift more weight than usual.
Continued Work
Muscle hypertrophy can be described as a function volume. The more you work, the greater your muscle growth (assuming that you recover enough). You can increase your volume by using the “staggered sets” method. If your calves hurt, insert sets of calf lifts in between sets for exercises for other parts of your body. This is a simple but effective exercise that’s also very easy. It won’t take long before your calves are aching. Then your body reacts by increasing your muscle mass to satisfy the increased demand.
You can combine Priority with Work
Both methods can be combined. On upper-body days, you can do forearm exercises and then move on to calf work. For lower-body days start with calf exercises and finish the day by doing wrist curls. This is a sample of a program:
Monday
A1. The High-Platform Dumbbell Wrist Curl
A2. Standing Calf Raise
A3. A3.
A4. A4.
B1. Ulnar Flexion
B2. Standing Calf Raise
B3. Radial Flexion
B4. A.
C1. Cable Pulldown Close-Reverse-Grip
C2. Standing Calf Raise
C3. Press for Standing Dumbbell Press
C4. C4.
Tuesday
A1. Barbell Jump
A2. A2.
A3. A3.
A4. A4.
B1. A One-Leg Seated Calf Raising
B2. B2.
B3. B3.
B4. B4.
C1. Pressed Legs Wide-Stance
C2. Barbell Wrist Curl Seated
C3. C3.
C4. C4.
Thursday
A1. Dumbbell Wrist Curl Low-Platform
A2. Standing Calf Raise
A3. Dumbbell reverse wrist curl for low-Platform Dumbbells
A4. A4.
B1. B1.
B2. Standing Calf Raise
B3. Pronation
B4. A.
C1. Parallel-Bar and Ring Dip
C2. Standing Calf Raise
C3. C3.
C4. C4.
Friday
A1. One-Leg Calf Raise
A2. A2.
A3. A3.
A4. Seated EZ Bar Reverse Wrist Curl
B1. Seated Calf Press
B2. B2.
B3. B3.
B4. B4.
C1. Hack Squat
C2. Barbell Wrist Curl Seated
C3. Dumbbell Lunge
C4. C4.
These workouts will have you doing 3 circuits with 4 exercises. You should do each exercise as quickly as you can, taking as much rest as you need to complete the four exercises. Then rest for 2 minutes and go back. Each exercise should be performed in three sets, each with 10-12 repetitions.
You can make a smaller, less important body part more valuable by making it work harder or giving it more priority. This is a great thing!This will improve muscle balance and symmetry as well as reduce the risk of injury.