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
Do towel hangs
Do plate pinches
Do thick-grip holds
Use pull-ups and rows
Train grip strength directly
Use controlled reps
Use full range of motion
Train both flexors and extensors
Increase weight, reps, or time gradually
Keep rest periods moderate
Eat enough calories
Eat enough protein
Sleep enough
Allow recovery between sessions
Avoid overtraining
Use straps sparingly
Maintain consistency