Build Muscle

[stickyrizla]

I am a keen gym goer and i have problems with weight in the past and would like some advice on what to do. I am currently working a 4 day split and 15min sprint train most mornings. Im 21, weigh 68kg and am 6ft, i DB press about 5 sets of ten reps at 64kg.

Current average diet

Meal 1- Muesli and a protein shake
Meal 2- Penut butter on half multi seed bagel and a protein shake
Meal 3- 100g rice and chicken breast and lot of veg
Meal 4- Post work out shake ie <competitor products deleted>
Meal 5- Chicken and veg
Meal 6- Casein protein shake or cottage cheese
i will also have a few nuts and apples through the day. And more relaxed on weekends (few beers)

Current Routine

Day 1
Bench Press
Incline Flies
Incline DB
Cable Pull Down
Dips
Over head Pull
Leg Raise
Crunches
Side plank Ball

Day 2
Pull Ups/ down
DB curls
Seated Pull
Concentration Curl
One are Row
Incline Curl
Decline Sit up
Russian twist
Side leans

Day 3
Side lat Raise
Standing BB press
Front DB raise
Reverse Fly
Decline DB press
Swiss ball flys
Decline leg raise
Ab ball roll out
Oblique crunches

Day 4
BB dead Lift
DB lunge
Hak squats
Leg curl
Leg extension
Calf raise

If i could have any advice on diet and routine that would be great. Thank you very much

[TRC]

What are your goals?

EDIT: Since I've actually read your thread title.... Build Muscle, I'll assume that's the type of advice you're after.

Personally, that routine looks like over training. Way too much isolation. You want to stimulate your muscles, not annihilate them.

I'd check out the beginners section stickies on routines, or check the training logs of some of our more muscular posters at what routines they do.

[NU_nutrition_TS]

I have deleted the mentioned competitor products. Please be aware naming competitor products is against forum rules.

[khris]

Instead of other brands use MP impact whey, MP creatine Mono and omega 3 theyre cheap as chips and will be better in the long run.

[Tauren]

Quote

What are your goals?

Exactly. I am hoping the OP is going to say bulking, given he is 6ft and under 11st.

Would be good to see some overall calories and macros for the diet (use fitday or something like that).

Also might be quite a lot of volume you are doing there. Would be useful to know how many sets/reps.

[MJ.23]

Right to start with the diet; you are having too many protein shakes imo. Got to switch some of those to whole foods.

Training wise what are the sets and reps in these? Seems to me you are training to overkill in your routine. I do sports specific full body workouts and have about this number of exercises!

More isnt always better. For instance you have no need for a 4 day split. A 4 day split is imo a more advanced way to train that requires a very specific goal and a varied routine. Hypertrophy doesnt really need a 4 day split.

On day 2 youve got a DB curl, a concentration curl and an incline curl! Theres no need for this. You havent included chin ups which are the best bicep exercise imo.

Day 2 and day 3 are too conflicting; and why do hack squats as opposed to back squats?

Basically i think your routine is pretty dis-organised and if your goal is hypertrophy you need to rethink the approach.