Originally Posted by
Lehsyrus
Get a proper diet going. Get a multivitamin and omega 3, if you're not afraid of gaining a little fat whey protein + creatine mono will significantly boost lean muscle growth. Pick up two heavy barbells, and shrug. Do this until it strains your neck, and take a rest. Grab the next weight down and do the same. Take the barbells and start with them at your sides. Slowly raise your arms away from your body almost completely straight, but do not lock your elbows. Your hands should be palms down. Do this until you hit you exhaustion point. Grab heavier weights every two weeks. Increase the weight by five pounds only, your neck is much more prone to tissue tearing than your arms or chest.
Do NOT jerk your arms while doing these or you can possibly permanently damage the muscle.