OK,thought it might be helpfull to share my findings.
On page 323 of the manual choose:
s divisions to 2
t divisions to 5
u divisions to 3
and on page 330-331 where the muscle comes in,I attached a sculpt deformer on the armsurface instead of the halfnurb.
In front view press F8,select the points that normally would make the biceps.
Deform-create sculpt deformer.
Parent the deformer to the shoulder,so it moves with the arm.
From here the manual works again,I can move the IK handle up and the biceps will bulge because of the sculpt deformer.
not finished yet on this tutorial,might be back,let's hope not