[OuchThatHurts]

Originally Posted by oldfella

With your training stop going to failure. Go heavy into the 5-6 rep range. Then put the weight up on your next set. keep bumping the poundage until you can only just get five reps. So you will need to work out where that is over three working sets. No need to go to failure all the time. Take 2 minutes between sets.

I SEE LOTS OF THINGS. Like oldfella said, STOP going to failure. Who told you to do that? You don't ever need to go to that point except in extreme circumstances. Only he says 5-6 reps, I go 2-4 reps 8-10 sets. None to failure but all heavy weight (75-80% 1RM). But oldfella is one of those bodybuilder guys (you know the type, pffft)

soooo....

Eat more grub dude!
Train for strength properly.
Gear may be junk.

Oh and your training routine? Completely redo it. I love the 3 day split like you're doing but crunches? Crossovers? Leg extensions? Keep it basic. Forget all that crap and stick to flat bench or incline bench (dumbell or barbell), maybe some dumbell flys. Bent over rows, cleans, maybe some curls if you wanna show off for the ladies but I never work biceps and I got peaks-a-plenty. For legs, squats, leg press (that's one day right there) and heavy deads, rack deads, and roman deads.

I think if you just make some of these changes, you will see a big difference.