What am i doing wrong? Help

[hijack911]

Basically i have been hitting up the gym off and on for a couploe of years. I recently got back into it a lot. 3-4 days a week. I have a moderetly slow metabolism. I used to weigh 215 5 years ago but cut it for some reason and have been 170-180 ever since. I am 6'.
Anyway my workouts are usually 1 hr and consist of 1 main body part each day. I also do 3 sets of everything doing 8 reps each. I start 10 under my highest for 8 and go to my highest for 8. Weights are listed below

Example scedule. (BTW i add 5 each set)
Monday - Bench 210-8 215-8 220-8
Incline - 150- 8 155-8 160- 8
Decline - 180-8 185-8 190-8
Cables 50-8 55-8 60-8
Tricepts 50-8 55-8 60-8

Wed. Standing dumbell curls (each hand) 35 40 45
Preacher 80-85-90
consentrated 25-30-35
skull crushers 45-50-55
cable curl 85-90-95


Thurs. Lat pull downs in front 115-120-125
Seated row 110-115-120
Dumbell raises (out to the sides standing up) 20-20-20
Raises straight out 20-20-20
Consentrated machine pull downs (plates on sides)185-190-195
Dumbbell rows 50-55-60

Now I usually then do something Sat like bench again or whatever is next in my routine. If i finish Thurs with back, sat ill do curls etc.

I then repeat. Days vary.
I relaly havent seen much gains other than lifting the same weight and increasing a bit. I havent gotten huge (a tiny bigger). What am i doing. I want to be tight and get bigger and cutter

I usually sleep 7-8 hours a night and eat chicken salad hogie or sausage egg and cheese or tuna hogie for lunch and not much at night. I dont drink reg soda and only diet. Should i eat pasta or what. Wont i pack the lbs back on though since it seems carbs kill my system and make me gain weight. I mean i did lose a lot by cutting out sugar.

I want to look good and be tight but big. I dont want to be a 230lb guy who looks huge and can lift tons. I would like to stay around 180 and below idealy

 

[bassman]

Your routine looks okay, as long as you are ALWAYS pushing your own limits. Concentrate extremely hard during your workouts, focus on the muscles your are using for each movement, block out all outside distractions and really nail those muscles each and EVERY workout. If you don't give it 110% during your workout you may as well take the day off. Your muscles will only respond to overload.

I would start with your diet. You need lots of protein, more then it sounds like you are getting. For you weight you should be taking in 180-200 grams of protein per day, minimum. If you are not getting enough protein in your diet you will not see any results and you may even start to see a reduction in muscle mass.

You should also be drinking a gallon of water a day.

 

[yomama]

Your routine looks okay, as long as you are ALWAYS pushing your own limits. Concentrate extremely hard during your workouts, focus on the muscles your are using for each movement, block out all outside distractions and really nail those muscles each and EVERY workout. If you don't give it 110% during your workout you may as well take the day off. Your muscles will only respond to overload.

I would start with your diet. You need lots of protein, more then it sounds like you are getting. For you weight you should be taking in 180-200 grams of protein per day, minimum. If you are not getting enough protein in your diet you will not see any results and you may even start to see a reduction in muscle mass.

You should also be drinking a gallon of water a day.

200grams minimum? If he's not juicing, that's a maximum for him. Everything else will go to waste.

 

[ghettostudmuffin]

Hmm? Don't know about that.

I'm natural for now and I take in 300+ grams protein a day at 215lbs and I don't feel any of it goes to waste.

As for the routine, it has MAJOR deficiencies like I see a definite weakness in your back exercises or pulling movements compared to the strength of your benching. You can bench 220 for 8, but you only rep the 60's on dumbell row? You're only using 120 on seated row? You need to start pulling heavier bro. You have to keep some semblance of balance between pushing and pulling. Your shoulders will thank you for it. I'd throw in some kind of deadlift every week whether it be regular or stiff-legged for lower back and ham developement. Also would include a couple sets of barbell shrugs for your traps.

Looks like you could throw in some seated barbell or dumbell pressing too. You might try some heavy one arm laterals and up the weight on the DB to 30lbs.

Also, where's the legs? You don't want to be one of those guys that gets big on top, but has no legs. Might as well post a milk like slogan on your t-shirt that says "Got Legs?" I'd do squats once a week as well as a couple sets leg presses and at least some leg curls for the hams. Don't ignore the legs, especially the hams. Do a couple heavy sets of calf raises to finish off the legs.

Also you're not eating enough and getting enough protein. Plus you need carbs to build up. You don't need much of them to cut, but you NEED them to build up. That's why you're having trouble putting on any kind of mass.

Also your goals are contradictory to each other:

I want to look good and be tight but big.

Then you say:

I dont want to be a 230lb guy who looks huge and can lift tons. I would like to stay around 180 and below idealy.

What's up with that. First you want to be tight and big, then you want to stay below 180 ideally? Sounds to me like you want to be big and tight, but you're worried that if you get bigger you'll get chubby. Well, unless you do endless cutting and bulking cycles all the time you will put on some chub, but you can always cut it down once you have achieved the level of size and strength you're happy with.

I'm not putting you down with this post. It's good to see you working out, but I just wanted to point out the problems I see in it. If you take my advice you will see progress.

Hope this helps and lift hard bro.

 

[bassman]

200grams minimum? If he's not juicing, that's a maximum for him. Everything else will go to waste.

We'll agree to disagree.

 

[ghettostudmuffin]

Stupid double post.

 

[hijack911]

Stupid double post.

Ok, well i dont want to get huge. I would rather be cutter and stay around this weight. Now what do i need to do to do this. I would love links to routines or a sample routine

 

[ghettostudmuffin]

Go check out the diet and muscle food forums here on elite.

You will learn alot about nutrition and dieting there.