What excersises should I do to build more muscle in my biceps and my quads?

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[GuyAnswersGirls123]

For biceps, I can't recommend focusing on overloading eccentrics enough. That is to say, to lift weights so heavy that you can't curl them strictly in the concentric curling part of the motion but can slowly lower them in the eccentric part.

You can do this in a variety of ways. A common way is the cheat curl where you use momentum (not wild, still controlled) to assist the concentric. Another way I learned from arm wrestlers is to use two hands to assist in the concentric of a dumbbell curl, then slowly lower the dumbbell with one arm.

Biceps have always been a weak point for me both in strength and mass. I was stuck at curling 15kg all throughout high school and my 20s. Yet in my 30s, I was exposed to these alternative weighs to train and went from being able stuck at 15kg 8-rep DB strict curls all my life to being able to double it and do strict 8-rep 30kg curls just after a few months training this way. I got this little pic from the progress (still not huge biceps but they used to be so tiny and my ultimate weak point):

After adopting cheat curls and assisted curls to overload the eccentric.

For quads, they're a muscle group used to a whole lot of volume so you tend to want to get a great deal of volume, so instead of something like 3x8, you might go for 3x20 with a reduction in resistance to maximize volume.

Yet for both quads and bis, it also helps to have days focusing on intensity as your primary training variable doing singles, doubles, and triples.

[GuyAnswersGirls123]

[*] Yet in my 30s, I was exposed to these alternative [ways] to train [...]

[GuyAnswersGirls123]

For both, I recommend those strength focus days where you're lifting close to your 1RM with very long rest periods. For biceps, I sometimes just curled the heaviest way I could for 1-3 reps all throughout the day, taking rests as long as 15+ mins in between sets on strength days. Then on volume days, I'd use the cheat curl and assisted curl with lighter weights lifting closer to around 85% 1RM with shorter rest intervals.

[GuyAnswersGirls123]

A pic from before I started incorporating this new way of training. You can see especially from my far arm in the back how teeny my biceps were. I was reasonably strong at pushing motions with tris but weak on pulling with my bis being my weakest point:

[Bricealan]

From my limited experience in the gym, with weights, I would suggest this: Always was told that to add "tone' to muscle groups you should use light weight, and a lot of repetitions, and like wise to build strength, and yes, size, you need to us heavy weight and fewer repetitions. Other weight lifters can be more specific

[NewUser22]

Dumbbell curls and hammer curls are my go to for biceps. leg extensions are great for focusing on your quads.