Train arms 2–3 times per week
Use progressive overload
Focus on compound lifts: chin-ups, rows, bench press, dips, overhead press
Add direct biceps work: barbell curls, dumbbell curls, hammer curls
Add direct triceps work: close-grip bench press, skull crushers, rope pushdowns, overhead extensions
Use moderate to heavy weights
Perform 6–12 reps for most sets
Do 10–20 hard sets per week for biceps
Do 10–20 hard sets per week for triceps
Train close to failure
Use full range of motion
Control the lowering phase
Prioritize triceps for bigger-looking arms
Eat in a calorie surplus
Consume enough protein
Sleep 7–9 hours per night
Recover between arm sessions
Track workouts and increase weight or reps over time
Keep body fat in check for better arm definition