[mcuozzo]

Here's my two cents...

Carnuttz did not turn everything on it's head. All the advice is pretty good and can be combined.

Take carnuttz advice and do simple exercises at first and do them SLOWLY and with correct form. For example when doing standing curls, put your back against a wall. That way you can't swing your body to lift the weight. Focus on using the muscles you are training. As mentioned contract the muscle at the apex of the exercise.

Also you might not be able to lift the same body part every other day. You should wait at least a full day after any soreness subsides. In building muscle you are actually ripping your muscle and then repairing it. Repairing (as it's been mentioned) is just as important. So you might have to train your arms every 4th day. You might not be able to get into a mon, thurs, Sunday routine either, you have to be flexible and shift your workouts.

Even when doing the simple exercise work to failure. Carnuttz is again right, don't lower the weight, lower the reps. Choose a weight that causes failure at the 10-12 range on first rep, then 8-10 on the second set, and then at least 6 on the last set.

As you get more advanced, you can try and do some of the arm exercises while sitting on a ball (if you are at a gym). This also helps improve your core strength. While arm strenght is great, improving you core strength helps in any sport/athletic endeavor. My friend is a personal trainer (former competitive body builder) and while she now tries to avoid adding any mass to arms shoulders etc. she works out her core like a madman. Although she is litterally have my size, she's pretty powerful (I'd never admit that to her). And when we work out together she kicks my butt.

It sounds like you got the eating thing down pat, but make sure you get plenty of water and protein when building muscle. Too little of either and you won't build as much muscle as you want.

Good luck, let us know how it turns out!