Help with Workout Routine,

I've recently begun taking protein supplements. The Whey by far works more effectively in building muscle, and speeding recovery time. In fact I found that I could workout more often with more weight while taking that as oppose to Soy Protein. The one thing I'd like is any advice on improving my workout so that I have more results in building muscle.

I've studies Ayurveda and for anyone that knows what it is, I am a Vatta-Pitta. My body has always been thin, even when I would eat alot of different things. I am now following a more strict diet of vitamin supplementation, exercise, and eating. Even doing all this, my workouts haven't added much muscle, only lean mass. So what's the deal people?

My routine consists of:

Centerline Bicep Curl (hands are facing with palms to sides)
Clean and Press
Upright Row
Bicep Curl
Push-ups

2 sets of 10

I would increase the reps, but want to allow for the most variety with the best results. Any ideas?

[MAURER]

alright first of all this belongs in training and advice. anyway, if you're looking to gain mass you have to make some major changes. first of all, you want to lift maybe 2-3 sets of 4-6 reps at much heavier weights. also, you need to work legs bro. squats are very necessary for releasing growth hormones. you gotta do lots of squats. also, deadlifts are very important. compound movements like benchpress, squats, and deadlifts are a must. for example, i have a 3 day split. on tuesdays i work chest and triceps. my main compound movement is bench press. on thursdays i work legs and shoulders. my main compound movemet is squats. i also have military press for my shoulders which is a big part. then on saturdays i do back and biceps. my main compound movement is deadlifts. very important. also, rows and pulldowns are important and you don't need to do that much work on your biceps as they are a small muscle group. you need to split your workouts up like this so you do not overtrain. i only do 4-6 reps for 2 sets for each excersize, then go onto teh next. each muscle group needs a week for recovery. right now you're only doing 5 excersizes. wahts up with that? and you're probably donig that like every time you go, every other day. big mistake!! follow the advice i have given you, and ask more questions on the training and advice forum. good luck man