work your biceps with dumbels! work your triceps with dumbells and bench presses with a spotter! you should be sore for a few days and when this soreness goes away then you can work these areas again! there is not one weight gain substance that has not been proven to be healthy! to get the desired effect you must incorporate good old fashioned hard work! you can take the cheap way out like these monsters you see on t.v. and in the gym and take steriods or juice up but you will hurt yourself in the long run. good old fashioned hard work and consistency is the key! as you get stronger your muscles will increase in mass and you will see your weight begin to increase!