Eat too little already.

is the bench press 50kgs per reps? or you multiply them?

double check the workouts - it may not be intense enough.

Ok I am wrong 

Well you can try to exceed 3000 calorie as the next step. Slowly exceed 4000 later. On and on till you see positive gains.

hey TS, you want to have a big waist? This is the first time I heard anyone wishing to have a big waist.

Anyway, to gain mass is simply to eat more than what your body needs. So you need to eat more.

I will suggest you to hit the gym only three times a week. Each time no longer than 1 hour. Everytime you hit the gym, perform first those heavy compound exercise first (e.g. bench press, squat, rows, press), especially squat. You cannot afford to do without squat if you want to gain mass. After those compounds, only then you perform isolated exercise like for biceps/triceps, abs, etc.

On the off day, please do not perform any exercise as much as possible. No jogging, no futsal, no nothing. All those energy expanding exercise will only rob you of your precious calories, and inhibits recovery.

If you're so right, don't bother askin in here. don't be wasting everybody's time. Since u're better off figuring it all out bu yourself.

Let me put this straight, if u're putting in resource(food) not not getting result(gain weight), it's simply because not enough resource. a damn 5 year old can figure that out. simple logic isn't it.

Why dun ya'll workout the simple logics first before gettin into molecular details of the little things that ya'll know.

U've been lifting for 2 months. All u might know, half of the exercises you don't even have the forms right.

so, if u wanna be a smarty-art, get off a forum. but if u really wanna learn, put ur ego a tad bit low and be receptive as opposed to denial.

seriously, if u dun have a come back that's worth arguing about, dun even bring it up PERIOD

when im short of time i can slot in a 45 min workout and still feel pain the next day. its all about the intensity of your workouts, not the duration. why are squats a "nono"?

If you're feeling your workouts are not intense enough, you probably are
-resting too long between sets;
-performing exercises with wrong form or inadequate range of movement (ROM);
-lifting too light or with too little reps;
-not going to failure in at least your final set.

if you can do that routine for 4-5 days a week chances are you're either not going heavy enough or your form is off.

my advice is to review your form first, then try for heavier weights with proper form. also do more compound exercises ie squats, deadlifts, bent over BB rows. i myself had some decent gains when i started doing compound movements.

also take a good look on your diet, see the journals on the members here and see what they eat for comparison, and get adequate rest (>6 hours a day)

on a side note; value your high metabolism and small waist. you will regret losing them, lol.

edit: wtf are shoulder pulls? your workouts not clear enough to be commented on so you might want to try to find the names of the exercises you're doing

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Added on August 4, 2011, 3:19 pm
ur avatar is beast. /respect

how much do you weight and how tall are you?

Dumbbell curl hammer grip each arm 10kg? 12reps for 3~5sets sounds quite strong for a beginner.

I remember when I started out 10kg is like a 1RM for me lol

its not easy to gain weight/bulk and still see abs. be willing to lose your abs a while, bulk up to a target weight and then cut.

doing a clean bulk is expensive, requires almost superhuman willpower and discipline. much easier to bulk first and then cut.