Any suggestions particularly, for the upper chest and biceps, RIght now i am 5 8 about 150 pounds 18 years old, and doing max-ot training.
bench pressers and squat rack curls.
No, seriously there are tons of articles here for building. Just pick one appropriate to your goals and give it all you got. Staley does some great stuff with arm training.
If you’re refering to the Max-OT guide that I’m thinking of and eating in accordance to it, the problem could be diet. The nutritional recommendations don’t provide near the amount of calories necessary to gain mass in my opinion. Check out Masssive Eating on this site.