Help making choice to buy good one.

I don't take supplements and personally I don't recommend them either. Exercise is the best way to get your muscles bigger. Leave the other stuff until you have a more developed routine, otherwise it can become a huge waste of money.

Whey protein after a tough workout. Possibly creatine if you are really working hard in the gym.

However, if you are concentrating on biceps, you are wasting your time. This is a tiny muscle group, and not worth too much time. Concentrate on exercises like squat, bench press, deadlift, stiffleg deadlift, lunges, bentover rows, pull-ups, dips, hyperextension, wood chopper.

HI,
Exercise is the way to do it. I wanted my butt to look a certain way and my stomach flat and toned so I had to find the right routine. Just takes work. I am including some vids to help.

Click Here: YouTube - Katami - Biceps & Triceps

Click Here: YouTube - Killer Home Arm Workout (biceps, triceps)

Click Here: YouTube - Biceps exercises : Burbell curl bicep

Here are some links with diet plan advice.

Click here: http://www.musclenet.com/bodybuildingnutrition.htm

Click Here: http://www.bodybuilding.com/fun/mohr116.htm

Click Here: http://www.nutralegacy.com/blog/gene...ing-diet-plan/