I've been to gym before so I am not beginner. Ok la, maybe beginner since I quitted liao. Was member at FF and then CF 1U, now no more.

Anyway, is the training really that heavy? I think it's alright lor. I dont intend to go with heavy weights. Maybe 15kg per dumbell.

I just wish I know the right weights for me.

the answer is to do the right movement. doesnt care how heavy you carry... as long you do the right movement, your muscle will grow if you eat well and rest well.

dont follow like other gym fella where they tend to carry heavy yet doing wrong movement... e.g. i saw ppl doing standing barbell curl... carry heavy weight and when doing it, the whole body swinging front and back. this is wrong.

dont let other ppl influence you on these. as long you do correct way... is good enough. just like darklight79 said, many BB doesnt carry so heavy... remember these point.

You stop going heavier when you reach your ideal physique. It's not like you lift heavy and in 3 months from nothing *POOF* Shiet. I'm the Rock, beech. No, it doesn't happen that way. Growth comes gradually.

-edit-

But of course you can always follow the routines of what certain people do to get their physiques and hope that there is enough strenous activity to stimulate muscle growth.

^^^^^^^^^^^

He answered it. But i would like to add bigger weights + DIET = bigger muscles.
You have no idea how much i eat, especially on workout days.
And Pennywise, please don't call me sifu, there're plenty of other experienced members on this board too.

Anyway, general rule, if you're getting stronger but not growing, your routine is good but your diet sucks, if you're getting bigger but your lifts are stagnant, then a person's diet is good but the routine sucks. This is a GENERAL rule but not applicable to all situations.
I can easily tell you now that bodybuilding is 70% diet and 30% other factors. My friends on bb.com have repeatedly drilled this into my head. I've trained for many years and while i got pretty strong, my growth stagnated after i jumped from 55kg to 78kg.
After i started eating right, my lifts exploded and my bodyweight increased to 97kg. Fooooooooooooooooooooooooooooooooooooooooooooooood!

darklight, we gotta go out someday on a makan trip.
Since you eat a lot.
Yet even you say I eat a lot. (C'mon, I'm always hungry!)
I feel like a hippo.

97KG now....... 
wao! I dont think I want to be that range at all as I am only 170cm. 65kg - 70kg I think is max for me adi...

nah...i'm 176CM
When I was 63, I said 70's ideal. Now I'm 70, I'm aiming for 80KG's.
When I reach 80, I'm gonna want 85, but I think that's it for me. 85KG's

Btw, I think darklight's about your height.

nah.. I think I will try to maintain my weight and workout at the same time. Getting heavier in muscles scares me sometimes when I think about later in life when I cant exercise that much anymore. hehehe... no offense

right. i agreed with you. if you dont eat well, then it is impossible for your muscle to grow. simple rule is.. eat more, pump more = muscle increase. if you eat less and pump more, will not get your further...

pennywise, long time no see. based on your daily routine, honestly, is over-loaded. some of the movement is unnecessary. if you want to do it, you can swap the movement. e.g. this week do these movement and following week do another movement.

from what i know, during bulk up stage, no matter how you diet, somehow you will get fat. maybe my way of gaining muscle is not same with darklight79 (no offence)... but it achieve the same result at the end. pro and con...

the answer is to do the right movement. doesnt care how heavy you carry... as long you do the right movement, your muscle will grow if you eat well and rest well.

dont follow like other gym fella where they tend to carry heavy yet doing wrong movement... e.g. i saw ppl doing standing barbell curl... carry heavy weight and when doing it, the whole body swinging front and back. this is wrong.

dont let other ppl influence you on these. as long you do correct way... is good enough. just like darklight79 said, many BB doesnt carry so heavy... remember these point.

Yep! Correct form with moderate poundages > crappy form with heavy poundages.

I've seen that form of exercise you describe. They're called clean curls, done by guys who load up too heavy on barbell curls and end up using their lower back to swing it up.

Pennywise, as for your workout routine, i seriously recommend you take off direct arm work. Focus on packing on slabs of muscle, build a good foundation, then start specializing in arm work later.
The body's physiology is built in such a way that a person's lower back will not allow him to curl more than what his lower back can support. So if you focus on barbell rows, deadlifts, squats to strengthen your posterior chain, then you'll be able to curl more in good form without swaying your back.

Bruce lee training by lifting heavy? I tot his trainning duration is long.

Bruce Lee felt that many martial artists of his day did not spend enough time on physical conditioning. Bruce did not resort to traditional bodybuilding techniques to build mass; he was more interested in speed and power.

The weight training program that Lee used during a stay in Hong Kong in 1965 indicated bicep curls of eighty pounds and eight repetitions[7] for endurance. This translates to an estimated one repetition maximum of 110 pounds, [8] placing Lee in approximately the 100th percentile for the 121 to 140 pound weight class.[9]

Lee believed that the abdominal muscles were one of the most important muscle groups for a martial artist, since virtually every movement requires some degree of abdominal work. Perhaps more importantly, the "abs" are like a shell, protecting the ribs and vital organs. Bruce Lee's washboard abs did not come from mere abdominal training; he was also a proponent of cardiovascular conditioning and would regularly run, jump rope, and ride a stationary bicycle. A typical exercise for Lee would be to run a distance of two to six miles in fifteen to forty-five minutes.

Another element in Bruce Lee's quest for abdominal definition was nutrition. According to Linda Lee, soon after he moved to the United States, Bruce started to take nutrition seriously and developed an interest in health foods and high-protein drinks. He ate lean meat sparingly and consumed large amounts of fruits and vegetables.

  you're doing everything to failure! what does failure mean in this context? going to the point where you can no longer do it?

basically, below is my current training routine:
session 1 (chest, shoulder, triceps)
flat bench press
    incline dumbell flyes (superset to failure)
dumbell press
side raises (superset to failure)
shrug (to failure)
dips (to failure)
    tricep pushdowns (superset to failure)
cruches (for abs)

session 2 (legs)
squats
    leg extensions (superset to failure)
calve raises
reverse crunches
back extension

session 3 (back, bicep)
wide grip pull-ups (to failure)
seated cable rows
    latbar pulldown (superset to failure)
standing dumbell curls (to failure)
    hammer curls (to failure)
crunches

(the session is categorized based on muscle groups involved in the compound exercises.)
reps & sets:
2 warmup set with light weight (8-10 reps)
then 8-10reps -> 8 reps -> 6 reps -> 4-5 reps -> (burnout set with lighter weight)
-> supersets

i don't follow this routine exactly everytime, but follow its principle:
compound exercises always come b4 isolation exercises

there r excellent alternatives for compound exercises like deadlift (darklight79's favourite  ), bent over rows which i will pickup when i change my routine

And try not to train to failure all the time, you're going to burn out your CNS at that rate.

ic, will take note on it  ...

btw, as my tempo is quite slow (3-1-3), actually my failure point is still in my comfortable zone 

just curious that anybody try with "High Intensity Training" (HIT) Program.
an info link HIT Program
dunno about it b4, but it sounds very convincing
(but i won't follow it...)

It doesn't matter about your tempo range. Going to failure all the time will burn out CNS. If you want to go till failure, try doing it on the last set or burnout set at the end of an exercise, not the first or second heavy set.