Most lifters train their forearms by accident. They assume deadlifts, rows, and curls will build them automatically. For some people that works. For most, it does not.
The result is a grip that gives out before your strength does, forearms that never catch up to your biceps, deadlifts capped by your hands, and arms that look incomplete no matter how big the rest gets.
The Forearm Training Manual is your no-BS guide to fixing all of it. This is not a random collection of wrist curls. It is a structured 6-week, high-frequency specialization program built to force real growth in your hands, wrists, and forearms.
Build Grip Strength. Add Thickness. Command Respect With Powerful Forearms.
Why Forearms Get Neglected
Most programs treat forearms like an accessory. A few sets of wrist curls at the end of arm day and you call it good. But the forearms are different. They stabilize almost every upper-body lift, control your grip for pulling and carrying, and contain dense connective tissue that needs specialized loading. That is why they require more frequent, more targeted training to grow.
What Makes This Manual Different
High-Frequency Training
The forearms are extremely resistant to fatigue because you use them all day. This program trains them daily with rotating stress patterns to drive growth without overuse.
Every Grip Category
Instead of training grip one way, you build all of it:
- Crushing grip strength
- Support grip strength
- Pinch grip strength
- Open-hand grip strength
- Wrist flexion and extension strength
- Pronation and supination strength
Advanced Hypertrophy Techniques
Lengthened partials, loaded stretches, slow eccentrics, isometric holds, grip endurance work, and explosive grip training, all chosen to grow both muscle and tendon.
Structured Overreaching
The program runs in three 2-week phases: Accumulation, Intensification, and Overreach. The final phase pushes you into functional overreaching, then backs off so your body super-compensates and size and strength jump.
Inside The Manual
- Complete 6-Week Training Program with progressive overload, day by day.
- Form and Function guide to wrist mechanics, loading, and training frequency.
- Full Grip System training crush, support, pinch, and open-hand grip.
- Wrist Anatomy and Biomechanics so you train smart and stay healthy.
- Recovery and Nutrition built for high-frequency hypertrophy.
- Progress Tracking System with measurement protocols, grip assessments, and log templates.
What You Will Gain
- Noticeable increases in forearm thickness
- Dramatic improvements in grip strength
- Stronger wrists and more durable connective tissue
- Bigger deadlifts and better carries
- Greater grip endurance in sport and training
Who This Is For
- Strength athletes who need stronger hands and wrists
- Bodybuilders who want forearms that match their upper arms
- Wrestlers, grapplers, and combat athletes who live on grip
- Anyone whose deadlifts, rows, or carries are limited by grip
Be Part Of The Test Group
Before the full manual launches, we are assembling a small group of lifters to run the program, give feedback, and show real-world results. Get early access and direct coaching feedback, and be featured in our results. Spots are limited.
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About The Author
Dave DePew is the founder of Grinder Gym and Grinder Strength Sports in Southern California. For more than two decades he has coached strength athletes, strongman competitors, armwrestlers, and lifters of every level, and Grinder Gym has hosted dozens of strength and grip competitions. The Forearm Training Manual reflects the same standard used inside the gym: practical training, high standards, and real strength.
Strong Grip. Thick Forearms. Real Results.