As an ectomorph, I realised that I can't do these generic 1 - 2 hour gym sessions anymore so I started coming up with my own routine.
I shifted my focus to compound movements; bench press, squats, standing military press, barbell rows, dips and deadlifts and reduced my workouts to 30 - 45 minute sessions.
During each exercise I aim for 4 sets with 4 - 6 reps per set. These reps are at the absolute maximum I can lift. Once I can do 6 reps at a particular weight I immediately increase the weight and aim for a minimum of 4 reps at the next weight. The result has been explosive (for me) gains in the last two weeks. I understand that I am liable to hit the ceiling at some point but for example I've added 10 kgs to my bench and 12 kgs to my squat. At 30 I am now benching and squatting more than I was at 18 because I am finally doing things that suit my body.
I also went back and ''relearnt'' how to lift. I lowered all of my weights and essentially started from scratch. 30 kg bench for example just to make 100% sure I was getting form correct. Then I started increasing from there. If I felt my form go at a heavier weight I drop down again and make sure I can do 4 x 6 perfectly.
The reason why I turned away from mammoth sessions with a focus on isolating muscle groups is thatit is counter-productive to the needs of an ecto if you think about it. Prolonged sessions and routines (5 x 10, 4 x 12, etc) have the negative impact of burning away your precious few gains. Every exercise almost turns in to a cardio session as you are aiming for endurance (gotta do that 10th rep) as much as you are strength and mass gain. An ecto is doing himself no favours by labouring to 10 in his 4th or 5th set and I wish I was aware of this earlier, but you get caught up with all these fancy workout plans and friends telling you to hammer away for 1 - 2 hours to see gains.
