Train forearms 2–4 times per week
Use progressive overload
Do wrist curls
Do reverse wrist curls
Do hammer curls
Do reverse curls
Do farmer’s carries
Do dead hangs
Use thick grips or fat grips
Train grip strength with grippers
Include pull-ups and rows
Use heavy deadlifts
Add plate pinches
Hold top positions longer
Increase training volume gradually
Use controlled reps
Train through full range of motion
Focus on both flexors and extensors
Eat enough calories
Eat enough protein
Sleep enough for recovery
Avoid overtraining
Be consistent over time