Frequently Asked Questions About Forearm Training

Whether you’re chasing bigger forearms, a stronger grip, or injury-free lifting longevity, forearm training comes with a lot of questions. And it’s no surprise—it’s one of the most misunderstood areas in strength training.

Below, I’ve compiled the most common questions I’ve heard from lifters, clients, and athletes over the years—plus the answers you need to train smarter, not just harder.

1. Can I just train forearms with deadlifts and rows?

Those movements train support grip, yes—but they don’t cover all grip types or forearm functions.

If you never isolate:

Crush grip (squeezing)
Pinch grip (thumb and finger control)
Wrist flexion/extension
Rotational strength

…you’re leaving muscle, strength, and durability on the table.

That’s why direct forearm work is essential—even for serious lifters.

2. How many times per week should I train forearms?

For most lifters: 3–5 times per week works best—assuming the sessions are short, targeted, and balanced.

The forearms are slow-twitch dominant, meaning they recover fast and respond well to frequency.
In the 6-Week Forearm Training Manual, we rotate focus across the week so no single movement pattern is overtrained.

3. Should I use straps during back or deadlift workouts if I’m training grip separately?

Yes—and no.

If your grip is the limiting factor in your main lifts, and you’re training grip on its own, it’s okay to use straps strategically to protect your performance.

But if you’re always using straps and never training grip directly, you’re just masking the problem.

Our program supports both strategies:

Strap up when needed
Hit grip directly with purpose
Monitor grip strength weekly

4. Will this program help with elbow pain or tendonitis?

Yes. Many cases of elbow pain (especially lateral epicondylitis) stem from imbalances between forearm flexors and extensors.

The program includes:

Wrist extension work
Rice bucket drills
Rotation and deviation movements
Progressive recovery strategies

This helps reduce tension, improve circulation, and build joint stability—especially if pain is caused by repetitive strain or poor movement patterns.

5. Can this program help with performance in strongman, MMA, or other sports?

Absolutely.

Grip strength is essential in:

Strongman (farmers carries, stones, axle bars)
Combat sports (grappling, clinching, hand control)
Functional fitness (pulls, carries, barbell cycling)
Manual labor professions (firefighters, construction, military)

This isn’t just about aesthetics—this is performance-driven grip training.

6. What’s the difference between this program and just adding wrist curls to arm day?

Everything.

Wrist curls alone:

Only train one angle (wrist flexion)
Ignore extensors, rotators, and grip types
Tend to be high-rep burnout work, not progressive overload

Our program is:

Structured and progressive over 6 weeks
Built around support, crush, and pinch grip
Includes full wrist training, recovery protocols, and tracking
Integrates with your current lifting plan in just 15–20 minutes per session

7. Will this make my arms look bigger overall?

Yes.

When your forearms grow:

Your arms look thicker in every shirt
Your wrists look smaller, which makes the biceps and triceps appear bigger
Your physique has that “finished” look—especially from the side or front

Forearms are the missing link in many lifters’ aesthetics.

8. Do I need special equipment to follow this plan?

Not at all.

We built the 6-week plan to work with basic gym equipment and a few affordable tools like:

A pull-up bar or cable machine
Dumbbells or barbells
A gripper or resistance bands
A rice bucket (or bucket and bag of rice)
Optional: Fat Gripz, hammer lever, pinch block

No machines, no fancy gadgets, no excuses.

9. How long before I see results?

If you follow the plan consistently:

Grip strength improves in 1–2 weeks
Visible forearm changes in 3–4 weeks
Up to 2 inches of growth in 6–8 weeks, depending on effort, genetics, and nutrition

Our structure also includes an overreaching + supercompensation phase—so your forearms look and feel noticeably fuller by the end.

10. Can I repeat the program more than once?

Yes. You can repeat it in cycles or modify it for:

Higher strength focus
Deload blocks
In-season or off-season variations
Or integrate it into your ongoing training long-term

We include guidance on how to adjust the volume, frequency, and movement selection based on your progress and goals.

Ready to Train Smarter?

If you’ve made it this far, you already know:

✅ Forearm training is more than just wrist curls
✅ Grip strength supports nearly every lift you do
✅ Elbow health, aesthetics, and performance all depend on the lower arm
✅ You need a plan—not just random effort

The 6-Week Forearm Training Manual is that plan.

Built from decades of experience.
Backed by science.
Designed for lifters, fighters, and anyone who wants stronger hands and bigger forearms.