Hey, i'm doing bodybuilding for 4 - 5 months, i use a iron bar (weight : 16Kgs) and i raise it 30 times x 5 (i do little pauses between each) i practice this between 3 and 5 days per week and i dont see big difference between before : / So i whould know if anyone get tips to get muscular arms, without using any dietary supplement of course >.<