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Focus on compound exercises like barbell curls, hammer curls, and close-grip bench presses, which engage multiple muscle groups and allow you to lift heavier weights.
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Incorporate isolation exercises like concentration curls and triceps kickbacks to target specific arm muscles.
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Progressive overload is the key to muscle growth. Gradually increase the resistance or weight you lift over time to challenge your muscles and stimulate growth. This can be done by adding more weight to your exercises, increasing the number of reps, or adjusting the intensity in various ways.
