Train biceps, triceps, and forearms 2–3 times per week
Use progressive overload by gradually increasing weight, reps, or sets
Focus on compound lifts like pull-ups, rows, bench press, dips, and overhead press
Add isolation exercises like curls, hammer curls, triceps pushdowns, skull crushers, and wrist curls
Perform 3–5 sets per exercise
Aim for 6–12 reps for muscle growth
Rest 60–90 seconds between sets
Eat enough calories to support muscle gain
Consume sufficient protein daily
Get 7–9 hours of sleep each night
Allow at least 48 hours of recovery before training the same arm muscles again
Maintain proper form on every exercise
Increase training volume gradually
Stay consistent over weeks and months