I cant believe I have wasted the last 10 years at the gym listening to under qualified gym instructors and not following a proper routine, where was Bodybuilding.com then ... I started a "proper" training regime about 12 months ago now and after stumbling a few times in the early months getting some real gains now, i am stronger than I have ever been, lifting weights that I couldnt even load on the machines previously I now bench press double the maximum amount i could manage 2 years ago (even though then I was in the gym everyday) ... bad diet was my problem, i was working out but not eating properly therefore not growing ... its so simple now ... wish I could start all over and be like some of the guys on this site who managed to get it right in the teen years ... oh well .... maybe i can get buff in my forties!!!