Echtomorph workout anyone??

Does anyone have a really good echtomorph work-out? a full one? one that maybe has combinations of different reps on different weeks and different times for supersetting or drop-sets?

also, I have been working out for 10 years and have a great body, but a little slender and I want to put on about 10lbs. I eat good, but need to eat more.

questions: Anyone recommending drop-sets and when? (like every 3 weeks or so?) also, how often to do negatives?

does anyone ever alternative weeks? one week high reps, one week heavy weights-low reps, and back and forth? I need to change it up to something proven to work better.

I currently work out 1 body part per week and usually try to keep between 6 to 12 reps per set, about 8 to 10 sets per body part and usually 3 or 4 different exercises per body part. I usually do 2 warm up sets per muscle group and then do the last set or last 2 sets of every exercise heavy. I work out about 4 to 5 days a week. sometimes inconsistant and only 3 days per week.

Well, you say you want to rack on 10lbs. Here's the no. one thing-eat more like you said! The more you eat the more chance you have of getting anabolic. Eat at least 4 meals a day, and then a good shake. You know the protein rule? At least one gram per pound of body weight. Another thing, try warm ups and then only one to two sets per exercise. I wrote a study on number of sets, give it a read. Drop sets, negatives, all that shit should come when you reach a plateau. I think you need to focus on good solid exercises right now and eating. Sounds like you read some bb magazines. They are good but don't get too caught up in them. They tend to have to write advice that may not be the best routine for you. This is because they are trying to reach all people with one suggested routine-those looking to loose, newbies, vets, and people who don't want to gain lots of mass, and those who do. Look up an article on this site -I think it is called basic body building principles? Someone help me out. But start with diet first and then the right type of exercises. Worry about supersets, half sets, drop sets and all that after you want to rack on another 10.

I never lift light, but some days I'm stronger than others. Stick with hardcore exercises like squats and deadlifts. Eat a lot of food (clean food) and maybe a couple cheat meals a week.

The only thing I can add, as an ectomorph myself, is to begin incorporating the 4 mass-building exercises: deadlift, squats, military press and bench press. I have noticed a tremendous difference after consistantly doing these exercises as my core exercises. And like Glen said, you need to eat more.

Your workout should be no different than anyone elses in my opinion, just eat a lot more calories thats the important thing

Its All About The Diet

For a workout, Glen, skully, and slimm gave great advice. The only other main thing like everyone is saying here is to eat. It really is all about the diet. You can do those core exercises and train like mad, but if you don't have the nutrition to support the growth, you won't get anywhere.