Confused,what should i be doing?

[ebsta]

Hi,only my second post and im kinda new to this weight training/bodybuilding bit so try not to laugh to much
Im 37 yo, 6'3" 225lbs gave up smoking 4 years ago,gave up drinking 2 weeks ago and now turning into a fitness freak eating every different vitamin and mineral i read about i dont look skinny but do need or want to put on some musscle size.
I have been doing about 4 days,sometimes 5 ,1 hour sessions a week at the gym,and have done for just over a year seriously,and not really noticed a big difference in muscle tone or size i can now lift heavier weights so i guess i must be getting something right?my diet wasnt that great then which i have now changed after getting some knowledge off the net and magazines (Drinking a post workout corn sugar and whey mix, taking Creatine,eating healthyer and eating more)
I normally start with a 10 minute run then i have tried lots of upper bodyworkouts from the net and magazines(im not that worried about lower body till i see a big improvement in the upper)
The problem i find is that when im just concentrating on the upper body even with just 4 days i end up working the same muscles over and over again,and have read in many places this is bad as the muscles need rest and it can also promote fat.
I feel ive kinda wasted my first year and dont want to waste another,so can anyone give me a upperbody work out that i can do for the next few months that i might see a big improvement with?maybe one thats 4-5 hours a week, or is this not enough?or to much?or just tell me where i might be going wrong?or see fault in anytrhing ive written in regards to weight training?Any advise would be appreciated.
I think the main problem is i dont know what the hell im doing.:confused4:

Thanks in Advance

 

[bloke]

Read the sticky posts for advice. Sometimes you can workout for a long time and not be that effective read up on all you can - its a learning process. I definitely think you should not neglect your legs you need a balanced workout and this will also rest your other muscles throughout the week. Adding an exercise such as dead lifts to your weekly routines would be of great advantage to you working not only the legs but the back as well. Read up on the technique articles on the stickies for advice if you don't have anyone to show you (i assume you go to a gym?)

Your weight suggests to me that you may be carrying a little excess fat unless you have a heavy frame but focus on either gaining muscle or loosing fat not both at the same time.

If you are not gaining any muscle you may have to look at your diet ie eat more heathly calories and etc.

Working out hard 4-5 days a week is demanding over extended periods of time. You could consider cut back to 3 days a week and do a total body workout - Thats my opinion anyway, give that a go for a couple of months and see if you have any results.