Ive done all different types of weights but i dont seem to notice a difference, they all seem to do the same.

at the moment i do 4 sets of 50 reps using 11KG dumbells in each hand.

before i used to do 10 reps of 100 using 4KG dumbells in each hand.

is there a difference.

am i spose to be sore the next day?

please let me know as i dunno if im doing anything productive.

If I remeber correctly - you are a pretty lean guy...the type of workout you are doing will only build lean muscle mass - so if you are trying to gain size, you are doing pretty much the opposite of what you should do.

Size comes from low reps and heavy weight. For example:

Dumbell Curls- (Weight can vary - use what is heavy to you - not anyone else).

10 reps - 25 lbs.
8 reps - 30 lbs.
6 reps - 35 lbs.

Move on to next exercise - do 4-5 exercises for each muscle group - 1-2 muscle groups a day - but always 3 sets of each with the same reps.

The key is to not do the same thing every time. Do some excersizes and then change your routine and trrck you body into doing something else. I usually alternate between upper and lower bosy throughout the week, but even on upper bosy days, I'll work triceps one time, then chest and biceps another. It's good to be at a gym where you had plenty of options.

I've finally joined one and have noticed results faster than anything else I've tried before. I've been to the gym half-heartedly before, I've had weights in my house, and I've tried the pure cardio route (cause it's better than nothing). I usually do 15 minutes of cardio, 20 of weights however that may be, 15 minute cool down walk, and then 10 of core strengthening. Which I may add is very important, since all your other strength stems from that. It's amazing how much your shoulders and abs play in the rest of your strength.

Technique and routine aside, Nik hit it on the head. Low weight/high reps will tone you, high weight/low reps will build muscle. Which is why I try to avoid jogging. You build fast twitch muscles, whereas I do barbell squatting with heavy weight. You won't be a marathon runner, but you can sure squash the heck out of fauxkley's after punching them off someone's face. I'd recommend no more than 15 reps on any given weight practice. Abs you can go higher, since you're not using as much weight. You're own body weight is plenty enough for any core fitness.

For upper body, benchpressing is good for chest muscles. Alternate between lying flat, decline, incline, and sitting presses. Dumbells or anything you lift behind your head are good for triceps. Curls, are good for biceps, but don't limit yourself to those actions. Try new things, and lift weights in ways you haven't before. Also the more you lift weights away from your center of balance, you get the added bonus of core stabilization which will work out even more muscles.

For lower body I'm always doing barbell squats. You get the barbell on your back (hopefully you can find a rack to have it propped on), then lift off and dip until your upper leg is parallel, then back up. Leg curls and all that is good too and should be worked in, but squatting really targets most of your lifting muscles.

In addition to reps, every once in a while try testing your max. This is a good way to see your progress. If you need to guesstimate, you can find out using this form I wrote based on your reps and weight.

http://dcj.amaltd.com/DCJ/Weight/VMaxCalc.asp

For example, I can squat 225 lbs (102k) 15 times, so my estimated max is 331 lbs (150k). Right now, I'm at a 315lbs max, but I know I can do more. I've been up to 345lbs, but I've been off my game for a while.

Lex, try 'roids, much quicker! Jokes.

Just in case never do the same muscles two days in a row. Allow time for growth.I would suggest at least 3 day split Monday, Wednesday, Friday per week: Chest/Shoulders/Triceps Legs/Abs Back/Biceps
If you can work in more than 3 days split it up more. This is an example of my workout I had Monday for chest:
1) Bench press
2) Incline press
3) Butterfly press
4) Military press
5) Dumbell Raises
6) Tricep Extensions
7) Tricep Kickbacks
8) Weighted Dips
I keep the reps and weight for the first 4 to 6 weeks at 4 sets of 12:10:8:6 using 60%:70%:80% and 90% of my max weight. As an example If my max were only 200 I would do my third set of 8 reps with 160. Remember that you are trying to damage muscle so that it will rebuild. Also, check your diet and make sure your eating habits support your goals.
Have a definite plan when you go in the gym. Don't waste time. Get a good warm up and only rest for about 30 to 45 seconds between sets. Always the last set is planned for 6 but if you can go more then go till failure. The next workout re-estimate your max. Finally, check out this web sight it really helped me get started a few years ago: http://www.thepumpingstation.com/beginner.html
Remember it takes time, dedication, and work. If you need any help, advice, or anything let me know and I'll be glad to help. Ohhh btw once you get big start wearing your Oakleys as your pumping weight it looks cool and it gives you a psychological rush.

thanks for the info guys.

Nik im def not lean, but not as big as you.

so what should i be doing? im a big guy already so i dont need to "bulk up" ive got 47cm biceps or is that not big?

my quads are huge and i can leg press 300KG 5 times.

im not by any means solid muscle so which method do i need to use to keep my existing muscles and turn remaining fat into muscle?

DO exercises in 3-4 sets of 6-10 reps. Try focusing on compound movement as it will work more muscles at once and make you stronger quicker(atleast in a functional way)

Also try to increase either weight, or reps everyweek per respective exercise.

Also define what your goals are. Are you looking for strength, or are you looking for looks, or are you looking for sport specific strength.

Different exercieses and different ways of training are for different .

On a side note lex umm you dont have a 47inch bicep you are measuring wrong. You need to just measure around your upper arm, that is your bicep measurement. 47inches would be umm like having large torso's growing out of your shoulders :)

How do you get a solid 6pack?

crap load of crunches

Upper and lower crunches. I try to do regular crunches, leg lifts, and side crunches to get everything workes out.

Lex, since you have the muscles, I'd concentrate on just keeping active, and a proper diet. White bread, sugar, bad. Fruit, lean meat, moderate amounts of wheat bread, eggs, good.

If your already working out regularly then I'd say take your workout to the next level. Gym 3 days a week. Cardio 3 days a week start to burn off that excess fat. When you do cardio make sure it's for at least 20 minutes of consistant work (running, biking, swimming). It takes your body 15 minutes to stop using existing fuel supplys and resort to burning fat. Also, regulate food and cut out the extra "crap" that your body doesn't need. As for cut abbs... we all have them it's just that they can't be seen due to a layer of fat! Cardio + Proper nutrition will help bring them out. If you want them excessively shown Pummel them at the end of every work out but still keep it to 3 days a week (they have to repair too).