Dieting and training advice for hard gainers (the ectomorph) who want to beef up

A hard gainer should ingest high levels of premium whey protein, whole protein foods and branched chain amino acids. The protein should be spaced out every 3 hours throughout the day. This will help create a positive nitrogen balance and prevent blood sugar levels from dropping. Workouts should be short and frequent at 80 percent intensity. No more than 6-8 sets at 6-8 repetitions and 2 exercises for each body part. There is no need to exercise the abdominal muscles. The routine should be changed frequently.