[Uplift]

I reckon 3-4 times a week is way too much training for a true ectomorph. The proof is in the pudding, you know yourself you haven't gained as much as you would like after 10 years, listen to that voice inside you. Change. Try something different. My advice would be forget 'times a week' and work on figuring out the number of days needed between workouts to recover. Start at working out every 3rd day, see if every fourth or fifth is better. Also make sure you are training hard enough, and right. Around 30 minute workouts, not including warmup. Learn to squat and deadlift, PROPERLY, STRICTLY. Workout A: Squat 2 sets, 1 x 8-10 reps, 1 x 4-6. Second set, bomb. When you honestly think only 1 rep left, get tough, breath hard, keep strict, 3-5 partials at top, then isometric hold around half way down for ten seconds, then fight to the bottom of the rack. Think strong, power, focus. Tough at first but you'll soon adapt, awesome for metabolism, hormones, fitness and recovery. Bent rows. Same deal. Focus your will. Dips, use negative (lowering for 6 secs) if you aren't strong enough, hang weights if you are, same thing. Hyperextension, ditto, (partials at bottom of movement). Get psyched. You have days to recover, your testosterone will be up during the workout, adrenalin too, use your mind, be all over it. Once you have technique down, work. Workout B: Same pattern. Deadlift, Chins, 1 set palms facing, 1 palms away - alternate. Partials are in the hanging position. Use negative (lowering for 6 secs) if you aren't strong enough, hang weights if you are). Incline bench press (think about upper chest and shoulders, keep shoulder blades partly together, good, safe for shoulders), Hanging knee raise (hang by hands, or use some type of ab-original style of gizmo). Again partials are in the hanging or bottom position. Alternate workouts. Eat 6 -10 small meals a day. Get some gymnasts/weightlifting chalk, no straps, develop a grip. Work on bracing core, erectors. Technique and breathing is crucial or you'll get hurt. When you are fit enough, learn about holding breath, or panting when exerting, increases tension, tightness, no lifting belts, get strong. Focus everything into 8 sets, rest as much as you need to, 2-3 minutes between sets. Go for more reps, weight everyworkout. Remember, 1 rep extra in one set of one exercise is progress. Focus on continual tension, protect your joints. Eat enough , especially straight after your workout. When you dramatically increase your strength, workload, size will follow. Go for it. What ever you decide, a different outcome needs a different approach, change and variety is fun.