Do compound upper-body lifts: pull-ups, chin-ups, rows, bench press, overhead press, dips
Train arms directly with curls, hammer curls, triceps pushdowns, skull crushers, close-grip bench press
Use progressive overload by increasing weight, reps, or sets over time
Train arms 2 to 3 times per week
Use moderate to heavy weights for 6 to 12 reps on most sets
Include some heavier sets for 3 to 6 reps on compound lifts
Do 10 to 20 total weekly sets for biceps and triceps each
Keep good form and full range of motion
Control the lowering phase of each rep
Rest 1 to 3 minutes between sets
Eat enough protein
Eat enough total calories to support muscle growth
Sleep 7 to 9 hours per night
Allow at least 48 hours of recovery between hard arm sessions
Strengthen grip with farmer carries, dead hangs, and thick-grip work
Avoid overtraining and joint pain
Stay consistent for weeks and months