30 yr old female needs to build mass???

[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

 

[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.

 

[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.

 

[reg56]

http://www.ironmagazineforums.com/showthread.php?t=21113

Everything you need to know is right here

 

[L Armstrong]

Thank You

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??