[Ghoser777]

So I'm a pretty weakly running type guy - I'm thin, but have no real muscle except what I have in my legs. Starting in mid June, I've tried to do so modest activities to build up some upper body strength. I think I see some improvement, but it's hard for me to tell. Here's what I've been doing (it's changed over the summer as I've tried different things):

Day A: Mix of 30 push ups (military style) and 75 crunches (broken down into 3 sets each)
Day B: Same as day A, but followed by 3 different dumbbell lifts - one where I lift the dumbbell from my thighs to my shoulder blade, one where I do arm curls, and one where I take the dumbbell from my shoulder blade to near full extension above my head. I do each arm with 3 sets, 8 reps in a set. The dumbbell is 20 pounds (I believe).

So, does that sound like too much... too small... all wrong?

Hmm... I should really start my own Blog called "Matt was wondering..."

[Doofy]

This is a great site with loads of info: http://www.exrx.net/

If you want to bulk up, firstly you need to make sure you're getting the right foods. You should be able to find a calculator out there which will tell you want you need to be eating (dependant on body weight)...
http://www.exrx.net/Nutrition.html

Then, you need to progressively increase the weight you lift. The idea is for you to go up in lift weight every couple of weeks (although there's other ways of doing it). What I used to do was basically 2 sets of 12 reps. If I could do the whole 24 reps, I'd knock the weight up a notch.
http://www.exrx.net/Questions/MuscleMass.html

[Kerrigan]

Here is some good information:
http://forums.menshealth.com/eve/for...21/m/156108723

I would set aside 30 minutes or so to read that over and make notes of what is relevant to you as a beginner.

The very very basic rundown of weight training is that you need to be eating enough calories, you have to find a weekly routine which works for you, and you need to stick with it (while steadily increasing the amount of weight you're lifting).

There are a bunch of good routines in that link, especially in the second post under the heading "all around starter routines". Good luck!

[Salty]

If you wanna build upper body strength you gotta start lifting heavier weights and heavier weights, and keep going up by small amounts. When I started doing incline chest press about a year and a half ago I could barely do 4 sets with 25 pound dumbbells. Now I'm able to manage 70 pound dumb bells, . You just gotta keep going till you're comfortable at a weight then add 5 more pounds, and do that for a long time.

[Doofy]

Note that there's some discussion going on about how many sets are required for each exercise.

I've come to believe that 3 x 12 is the ideal, in the following configuration:
1 x 12 = half weight (warm-up).
1 x 12 = full weight.
1 x 12 = full weight, if you can complete this go up a weight.

Obviously, this is a bit of a pain in the neck if you don't have the facilities to go from half weight to full weight instantly. Just skip the warm-up set if this is the case.

Oh, and Ghoser - no using barbells if you ain't got anyone spotting for you! Safety first.

[Salty]

I always use dumbbells. I typically do things 4 sets starting at 12 then dropping to 10, 8 and 6, increasing weight by 5 pounds each time. Either that or once things get heavier I'll do three sets of ten each at the same weight.

[hickey]

stick with whatever routine you find that works for you. And keep upping the weight little by little, it'll pay off in the end.