Train biceps, triceps, and forearms directly
Use progressive overload
Prioritize compound lifts like chin-ups, rows, bench press, and dips
Include isolation exercises like curls, hammer curls, skull crushers, pushdowns, and reverse curls
Train arms 2 to 3 times per week
Use a mix of heavy sets and moderate-rep sets
Aim for 10 to 20 hard sets per muscle group per week
Maintain proper form and full range of motion
Control the lowering phase of each rep
Get enough protein daily
Eat in a slight calorie surplus
Sleep 7 to 9 hours per night
Recover adequately between arm sessions
Track workouts and increase weight or reps over time
Reduce excessive junk volume
Stay consistent for months and years