Train arms 2–3 times per week
Use progressive overload every week
Prioritize heavy compound lifts
Include barbell curls
Include incline dumbbell curls
Include hammer curls
Include preacher curls
Include close-grip bench press
Include weighted dips
Include skull crushers
Include overhead triceps extensions
Include cable pushdowns
Train through full range of motion
Use controlled eccentrics
Add enough weekly volume
Keep rest periods appropriate
Eat in a calorie surplus
Consume enough protein
Sleep 7–9 hours per night
Track lifts and arm measurements
Focus on consistency for months
Reduce excess body fat if needed