Perform progressive overload with arm exercises
Train biceps, triceps, and forearms directly
Use compound lifts such as pull-ups, rows, bench press, and dips
Include isolation exercises such as curls, hammer curls, skull crushers, and triceps pushdowns
Train arms 2 to 3 times per week
Use moderate to heavy weights with proper form
Aim for 8 to 15 reps per set
Complete 3 to 5 sets per exercise
Increase weight, reps, or sets over time
Eat enough calories to support muscle growth
Consume sufficient protein daily
Get adequate sleep each night
Allow recovery time between arm workouts
Stay consistent with your training plan