You say “I usually to 15 sets of 5 to 8 reps compound per body part” then describe leg extensions, chest flies but don’t mention deadlifting, dips, chest pressing. Step one would be to be honest with yourself about your workout, what you are actually doing and what you want to achieve. There’s nothing wrong with leg extensions or chest flies, but there is something wrong with believing they are compound movements and that they are going to be the most intense movements you can complete.
You mention that you’ve been at it for three years yet mention a bum shoulder. 3 years is plenty of time to determine what is wrong with the shoulder and fix it. The fact that you are using this as an excuse for selecting less intense movements needs to stop if you want to progress.
Three years and no deadlifting? I’ve found that deadlifting builds my traps better than shrugging (but that may just be me).
No hamstring work is mentioned other than the lunges which don’t work them to their full capacity. That needs to change - curls, RDL, goodmornings, hell, anything is better than nothing.
When someone uses “whatever” to describe their lunch and doesn’t outline what their supper is, I tend to think that they are either over eating and gaining fat or under eating and not gaining at all.
Mr. P’s simple comment is the truth - if you are not gaining you aren’t eating. Words to chew on.
My recommendation is put aside a couple of hundred dollars and go see a decent strength and conditioning coach. Tell them your goals and they’ll make you a program to help you achieve it. There is a ton of free advice on this site that you aren’t following and even in this thread you are resisting the free advice people are giving you. Spend the money because you’ll be more likely to listen if you’ve paid to hear it.
Patmac I will make some things clearer. I am sorry I didnt let this out earlier. I do deadlift but only on my leg days. I have been mixing up stiff legged and conventional.
As for as bench press type movements, my shoulder is not an excuse it keeps me up at nights if I bench. I have a appointment on the 21st of this month for an MRI. I have been trying to fix or determine whats wrong the last few years. I have seen a Cyropracter, used ice, heat and stated away from heavy bench. Only staying away from the bench seems to work. I love benching thats why I finially made a apointment for a MRI. I have a $5000 yes $5000 deductable so I have fought off going to the doc for a while. No fucking way could I do or try dips with my injury.
As far as ham work I know I could do more but squats do work your hams I feel it after.
I am seeing the light on the eating thing. I eat alot now but I have to eat more. There ain’t a safe grocery in the house now!!! Whats your thoughts on the Casin after workout and at night?