thank you for your answer.
i think you're right: i should get bigger but to be honest i'm a little bit afraid of bulking and, maybe, gaining too much fat in the process. Then i'd have to cut for weeks or months and that would be difficult considering i can't really do cardio (i could ride a bycicle but i live inner city with a lot of traffic).
Anyway what would be your advice? Should i eat a little bit more calories like 2300-2500 kcal a day ? Or can i continue to "only" eat 2100-2200 kcal ?
About my training program: I'm on a full body routine 3 times a week. Each workout doesn't last more than 60mn.
I have an A,B and C workout, which mean i change exercices each session. For my legs i do some leg press, hack squat machine and another press called squat press machine.Lunges or exercices like that would be a little bit difficult because i don't have a good "balance" on my left leg. Anyway i'll check the excercices you talked about.
Here's my last workout (i don't count 2 warmup sets for my chest, back and legs):
Back: barbell row - 9-8-6 reps at 40 kg (88 lbs).
Chest: incline barbell press - 10 reps at 40 kg (88 lbs) then 5-5 reps at 50 kg (110 lbs)
Legs: leg press - 13 reps at 140 kg (308 lbs) then 10-10 reps at 170 kg (374 lbs)
Shoulders: upright barbell row - 10-8-7 reps at 35 kg (77 lbs)
Biceps: dumbell curl - 8 reps at 12 kg per dumbbell (26 lbs) then tried with 14 kg (31 lbs) and only did 3 reps (bad idea)
triceps pushdown: 10-8 reps at 27 kg (59,5 lbs)
calf: seated calf raises - 25-20 reps at 25 kg (55 lbs)
As i said, i change exercices at each workout so i also do flat barbell press, triceps press, barbell curl, seated cable row, military press, etc...
On days off, at home, i do the plank.
once again thank you for your reply and tell me what you think.