c.h.r.i.s

hi im new on here. im 16 and want to improve/build muscle on my upper body,
mainly arms. what techniquies (spelling) would you recomend me 2 do,
dont want massive gains - just get a bit bigger.
BTW i have never done any training before. apart from rowing machine at
home for fitness
thanks for any comments

PICPower

For basic beginner exercises just get yourself a set of dumbells, these will enable you to work your arms and shoulders.

Goto www.argos.co.uk

and search for product number 3008243

This is where i started, good quality weights and comes with a comprehensive workout chart and only £25.

kerf

Get a barbell put 10kg on it (5kg either side if youre no mathematician),

do 35 curls (stopping when your arms are at 90deg to your body - i.e. half way through the curl) then on your 35th curl pause and do 35 reps of the second half of the curl, then do 35 full curls.

Yes it hurts, but it gives good arm definition.


(I dunno how well I explained that but I aint got any pics to show you...)

(Oh and I do it with 20kg but I dunno how strong u r!)

jonnyboy401

I do that lift. Altho i call it 21's.

But i use alot heavier weight, as much as i can handle. Then do 7 up halfway, 7 the other half, then 7 full lifts (or some ppl prefer to do as many as they can manage on the last go).