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30 yr old female needs to build mass???
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Posted by: L Armstrong
Hello everyone, i am new and just wanna say hi and help, lol
I wanna get hard and lean put need a few pointers. 
I have worked out yrs ago and i did the basic 3 sets and 12-15 reps.
My Legs were great but my upper body was never more than toned. I cannot seem to build my shoulders and i never get a nice cut in my upper arms (triceps)
I am a 30yr old female, slightly overweight, small framed - what would you suggest to get a hard chiselled upper body?? 
Please help
Thanks
Lisa 
Posted by: DOMS
Diet is key. So is consistency in both your workouts and diet. Start by taking a looking at some of IM's female members in Journal section. This will give you a great overview of what you need to do. Then start asking questions in the Diet & Nutrition and Training forums.
Posted by: JLB001
Start with a good diet with proper carbs, proteins and fats.
also to build the shoulders and other areas, drop the reps down in the range of 6 to 10 and up your weights. Liftng heavy won't make you huge and bulky.
Posted by: reg56
http://www.ironmagazineforums.com/sh...ad.php?t=21113
Everything you need to know is right here
Posted by: L Armstrong
Hi Guys I only posted my question yesterday so i am really pleased that i have had responses already.
Can anyone give me additional info, such as the best exercises for upper body, using both bodyweight and free weights?
Also if i train to bulk up ie 6-8 reps, how many sets should i do and how long should i rest??
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