Increasing biceps?

Are you actually eating enough? As in, a bit more than you need? That's needed to build muscles, i.e. bulking. (I'm assuming that's what you want). Are you eating enough proteins? YOU NEED THEM. Try to cut down a bit on carbs as well.

Once you got your eating habits sorted out, you should look at your training program. How do you train? Lots of reps (like 10-15) with 'light' weights? (This is for endurance and definition in your muscles). Or less reps (less than 10) with heavier weights? (This is for giving you that 'pumped up' look). And how often do you train?

Also, you should not have any fat on your muscles. So if you need to lose weight, add some cardio in your training program.

A side-note: Only training your biceps will never give you nice, muscly arms. As a matter of fact, you should train your whole body, you certainly don't want the chicken-leg syndrome going on? I wouldn't think so, no.

If you don't change your eating habits, you will never see results, so sort those out first!

I could go on for ages about this, you can add me if you have any questions.

Good luck. (:

xBlossomx

P.S. I know you asked a gym guy but oh well. ^^

Don't get any special pills or supplements, but you can use whey protein if you want. Not that it's necessary. Biceps are pretty easy to train and grow. Work your biceps 3-4 times a week and you should be able to make the gain you want in less than six months easy.

Focus on heavy compound movements like barbell rows, shoulder presses, weighted pull ups, and dips. Make sure to eat as much protien as possible and try to do as little if any cardio as possible since that burns calories and will take away from your size gains.

rofl 11.6