hey my mate needs a new mobo for his pc, a mobo made for gaming, and to support a 550 watt psu and a 7950gx2, his processor is AMD Athlon 64 X2 Dual Core Processor 4200+, it needs to be future proof and not to dear.
They can screw up but i've never had it happen and have done 10 or 12 in my time with PC's!
Just make sure you read up on what you need to do and go through it step by step! Just double check as often as you can!
It will probably be done using a bootable floppy. So you'd need to download the relevant files for the bios update routine off the ASRock (that is the make of the mobo isn't it?) site.
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