Train arms 2–3 times per week
Use progressive overload
Focus on compound lifts
Add direct biceps work
Add direct triceps work
Prioritize triceps for overall arm size
Use a mix of heavy and moderate rep ranges
Train close to failure
Increase weekly training volume gradually
Use proper form and full range of motion
Eat in a calorie surplus
Consume enough protein
Sleep 7–9 hours per night
Recover between arm sessions
Track lifts and measurements
Stay consistent over time