Help With Arms!

Howzit going guys,

I've been hitting gym hard and training religiously. Now my back and chest have grown well. I'm just having seriously annoying problems getting my shoulders and arms to grow and to be honest I do not want to end up looking like a T-Rex! I'm using the Max-Ot programme but what I would just like to find out is what exercises could I do to help build my Bi's, Tri's and Shoulders more?

Thanks

In my humble opinion, if you are following max-ot properly and your diet is up to scratch then there is nothing much you can do. Genetics are made in such a way that some muscles groups have different amounts of muscle fibers. red slow red fast and white fast twitch muscle fibers. your chest and back show a good volume of white fast twitch muscle fibers and your guns and shoulders not as many.

So you have two options, be patient and make sure you are damaging the muscle to the optimum and giving it the correct amount of rest. or throw some chemicals in and train like an animal and hope for the best!

this is my opinion i do stand to be corrected!

Add some volume and see what happens. There are so many ways. Biggest mistake is weight - seeing that you come from Max-Ot i bet thats the problem. Lower the weight and make the movement more strict.
Try this.
Straight bar cable curls - 7 sets of 10-15, fairly fast up, pinch at the top and slow down.
Cheat the last 5 reps if you have to by relaxing on the speed but keep the tension.

4 drop sets seated curls(15/11/7). Strict movement! Grip the dumbels towards the front. Your thumb must toutch the one side. Spinuate as you come up but make sure at 90% your spinuation is complete. Pinch at the top.

Cross-over curls. 3 sets. Like hammers just across your chest. Dont throw the weight here either - feel the brachalis/Bicep work!

20 mins!

Hammers - 3 sets.

Now go do some wrist curls etc for inner forearm.

10 mins!

Suppose you need some Tri exercises?
Close grip bench on the smith machine. As many as it takes to kill the tris - up to you how long you are stuck here so up the intensity - 7-10 reps/set.
Shull crushers to stretch them out a bit.
Rope/angled bar cable push downs.

20 mins! If you arent buggered in 20 up the intensity.

I do Tri's first followed by Bi's and forearms.

YOH Jack:woohoo: That is insane...

Is it even possible to drive after an arm workout like that???

Shot @Bear.

Sounds intense jackrabbit, how many reps for the cross-over and hammer curls?
Thanks bro