3 things to focus on: Solid routine, solid diet, and good rest.
Routine: stick to compound excercises (bench, squat, rows, deadlifts, dips, mil press, etc). I understand this is a bodybuilding board, but try not to target individual muscles unless they are truly weak. Instead for your back and bi's day do things like: Pullups, rows etc, with maybe a few sets of some bicep specific excercise at the end. No more then 10-12 total sets per musclegroup, using rep ranges from 4-10 per set (depending on if you want to focus more on strength or size). Low rest times (1.5 to 2 minutes, at most) will stimulate size gains.
Diet: general guidelines, figure out what you need to eat everyday and add 300-400 calories to it. Another way is to multiply your weight in lbs by 13 to 16 for an approximation, adjust from there. .8 to 1 gram of protein per lb of bodyweight, spread throughout the day. 1 gram of fiber per 100 calories (this will be more fiber than most are getting, but this is inline with what "they" say you should get). Beyond these guidelines, eat vegetables and a wide variety of foods, not just junk, although it's easy to get your daily calories through junk food. Don't become one of these people who eats the same exact thing everyday for a year. You can do that for a month or so but mix it up so your body can get rid of excess minerals and get more of that which it isn't currently getting. A good multivitamin once a day or everyother day is a good thing as well.
Rest: I need at least 8 hours, I know some lucky people who can get 5-6 and function just fine. Make sure you get enough. The gym is a stimulus. The reaction to that stimulus, creating muscle, occurs outside of the gym. Too many people don't get the results they want and therefore get too caught up in the routine part, they talk about "shocking muscles" or doing crazy stuff when they should be questioning whether their diet and recovery is really where it should be.
Also, last thing. Being sore indicates that your muscles are beaten up. That's it. It does not indicate the effectiveness of your training. Neither does getting a "pump" absolutely indicate that your muscles are being trained effectively. In any other context, soreness would indicate to you that something is wrong. Being a little stiff/sore, feeling like you lifted yesterday isn't bad, but don't use it as an indicator of how well your training is coming. | 
