my scores!

[vegetassj4]

Hello, i am 13 years of age, very skinny without any muscle. I bought the powerball so i could train my biceps and triceps. I own a 250 hz pro version so at first try mine was 1413 rpm. My best as i recorded so far is near 9000 rpm or even 8444 rpm. I cannot confirm it as i did not have my counter on when i did today. It looked around 9k rpm i might be wrong. I train like 20 minutes a day mainly with my right hand and sometimes when i get angry the last five minutes are when i spin the powerball furiously.

So overall

age-13
Type- Skinny without muscle
Highest rpm- 9k or 8444

I been training for like maybe 16 days. So how long and what scores i need to get the right biceps. Also how can i improve my scores to a higher level?

[pacman]

you will have to check out the akis exercise to target the biceps and other musle groups but if you put the effort in and spin for a full hour (no start 20mins first the increase time)
doing right hands spins then left .
say 5 each hand ,get a book and right scores down ect each session..
start with upc then rest then spin..
an hour goes quick but if you push yourself your whole body will be burning..
watch out for blisters but hands will toughen up in time..
also do endurance 30s ,90s
im sure other people will suggest plans
forearms will get big first..
good luck
pacman

[TrickyDicky]

first off congrats on begining your powerball endeavour :D:D

if you want to increase the size of your muscles youre better off weight training as the powerball tends increase your strength and definition of your muscles more than build muscle.

i know everyone tends to favour one hand but try to train both hands equally.