Saturday Arms/Calves/Neck Workout
Once-weekly arms (biceps/triceps), calves, and neck session including dips and chin-ups for indirect torso stimulation.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
6-
In a protocol
Once weekly, train arms (biceps/triceps), calves, and neck, including dips and chin-ups to indirectly stimulate torso muscles.
“train arms, calves, and neck
HL▶ 1:19:20Dosage~50–60 min; 2–3 exercises per muscle group; include dips and chin-upsCertaintyexplicitrecommendationOverall structure of the Saturday session -
In a protocol
Use standing calf raises for a weighted-stretch calf exercise.
“standing calf raises and seated calf raises
HL▶ 39:50Certaintypersonal onlypersonal useCalves trained second time in week -
In a protocol
Use seated calf raises as a peak-contraction calf exercise (targets soleus more).
“seated calf raises
HL▶ 39:50Certaintypersonal onlypersonal useCalves trained second time in week -
In a protocol
Train the neck with light to moderate weights (e.g., plate wrapped in towel, moving head front/back/side) multiple times per week for safety, posture, and injury resistance.
“definitely want to make sure that you use some light weights
HL▶ 1:02:00DosageLight to moderate weighted plate movements front/back/sides; multiple times per weekCaveatsAvoid neck bridges — disc damage risk that occurs suddenlyCertaintyexplicitstrong endorsementNeck trained second time in week