Grow your forearms with hammer curls, reverse curls, a wrist roller and grip work, following a frequency guide — genetics also play a role.

noli's read

The 'genetics play a role' part is trivially true (muscle insertions and lengths vary) and isn't a claim worth adjudicating. The useful part is frequency: a study comparing high- vs. low-frequency, volume-matched isometric grip training (4 weeks) found no hypertrophy difference between groups — consistent with Schoenfeld et al.'s broader 2016 training-frequency meta-analysis (10 studies): training a muscle twice a week beats once a week at equal volume, but beyond that, total weekly volume matters more than how sessions are split. There's no specific controlled trial on optimal forearm training frequency itself; the advice is a reasonable extrapolation of the general volume/frequency principle to a small muscle group, not a directly established finding. Given this is a secondary, aesthetics-driven muscle group, the real stakes for most people are marginal once overall strength basics are covered. Verdict: holds, by extension of a broader principle rather than direct evidence.

the sources

1. 1Schoenfeld BJ, Grgic J, Krieger JW 2019
2. 2Schoenfeld BJ, Ogborn D, Krieger JW 2016