I will guide on how to update your motherboard's BIOS.

00:00 Intro
00:22 Download BIOS
01:16 Cut & Paste CAP File to Flash Drive / USB Stick
02:17 BIOS main screen
04:16 American Megatrends (Press F1)
04:38 Fix RAM speed issue
05:39 Verify RAM speed
06:00 Outro

In this tutorial, I'm going to use my ASUS ROG STRIX B450-F Gaming Motherboard and my Silicon Power 16GB Flash Drive / USB Stick.

From ASUS ROG STRIX B450-F Gaming Motherboard mainpage, go to Support, click Driver & Tools, choose BIOS & FIRMWARE. Choose the latest BIOS Version and click Download.

Go to Downloads Folder (right-click on Start, choose File Explorer and locate the Downloads folder). Unzip the downloaded file, cut & paste the CAP File to USB Stick / Flash Drive.

Next step is to go to the BIOS. Restart your gaming pc, as soon as you see the Republic of Gamers Logo, PRESS F2 or DEL(DELETE) multiple times to ACCESS the BIOS.

From the BIOS main screen, check your current BIOS version (actual value: 3003) and Memory Frequency (RAM Speed) which is currently set to 3200MHz. The Memory Frequency (RAM Speed) might get reset to 2133MHz so just keep an eye out.

Step 1) Go to Tool section
Step 2) Click ASUS EZ Flash 3 Utility
Step 3) Choose Storage Device(s) and click Next.
Step 4) Locate the CAP File and click it once (actual filename: ROG-STRIX-B450-F-GAMING-ASUS-3103.CAP)
Step 5) Do you want to read this file? Click Yes.
Step 6) Do you really want to update BIOS? Click Yes.
Step 8) The "Processing" could take between 3-4 minutes. Once it's done, a message will appear ("Update successfully! System will be reset!"). Click OK.
Step 9) Press F1, as soon as you see American Megatrends
Step 10) Verify your BIOS version (you should see 3103)
Step 11) Verify your Memory Frequency (RAM Speed). If you noticed that your Memory Frequency (RAM Speed) has been defaulted back to 2133MHz, follow Step 12 otherwise skip it.
Step 12) Go to Ai Tweaker, in Ai Overclock Tuner change the default value from Auto to D.O.C.P. Standard. In D.O.C.P., choose the correct RAM speed which is 3200MHz.
Step 13) Go to Exit
Step 14) Choose Save Changes & Reset
Step 15) Click OK and let your gaming pc restart

To check your RAM speed, right-click on your Taskbar and choose Task Manager, go to Performance tab and choose Memory. You should see 3200MHz.

Now you're good to go!

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