Hey guys :)  A bit about me.. I have been working out for at least 3-4 years now and I have tried every method under the sun to get  and strong and look it! I was naturally the lankiest ectomorph-hardgainer you would have ever seen, to the point where people thought I had mar-fan syndrome or anorexia (I ate like a horse). I was always bullied for being the skinny white kid and never did well in any sports as many as four separate serious (arms/facial) in my primary-, yep, I was that guy. However, those memories helped motivate me in later life. Getting back to the topic, when I say every routine, unlike 99% of people in the ‘fitness game,’ i mean it. Seriously!! Workout history: #1 I used to go to an old dump-site and drag heavy metal sign posts with cement bricks on the end through the sand. I would also manage to get the heaviest logs I could find and lift them up on to my back and go for runs in the dirt. This was followed by lifting and throwing of heavy rocks and a sprint home. #2Parkour/free-running in a group and with some close friends. Involved lots of climbing/jumping and acrobatic skill.. at one stage I could do a front flip.. alas, the days have passed. 3# I had a home-made routine following that. This involved filling a camping bag full of bricks and performing  and squats, then I would enter my shed and swing around an old sledgehammer, this was followed by a hunched-over walk to the park with the pack on my back to perform weighted chin ups on the monkey bars. Followed by weighted jogging (once again, whilst damaging my spine) 4# Daily gym workouts at my high-school (back in the day..) , all muscle groups, pretty much performing every single exercise possible to the point where my face was blood-red and I felt like passing out. High-reps, low-reps, super-sets, isolation, compound.. i tried everything  This is where I truly experienced my ‘noob-gains’ (beginners quick mass/strength adaption to physical stress) #5 Casual-uneventful lifting every sooften, lots of going out (getting drunk) and then coming home to workout.. lots of fast food, so many calories.. lots of protein shakes.. lots of running and  exercises. No real visible progress, limited strength gain. **People no longer consider me to be malnourished or weak, rather just lanky 6’1 with a medium build (little do they know i have the bone structure of a chicken)** So! Hopefully I have made it clear enough that over past years I have trained hard and to the point of obsession. I am no one-time fitness writer trying to preach to the world something he knows nothing about. My knowledge is based on first-hand experience alone with years of online research (i know this doesn’t count for much these days). **************************************************************************************************************************************************************************** I am going to share with you the easiest and most effective routine I have ever pursued  my currentroutine. This involves, at minimum 60  PER WEEK this is half of what I used to do every day and I am feeling stronger and looking more  than ever. Perform this workout every second day (unless ill or unable to) at roughly the same time. Have long rest periods (60 seconds to 4 minutes) to ensure good form and effort. This workout involves just two powerful compound movements which involve all muscle groups for maximal stimulation with minimal effort. 1. Find a weight that allows you know more than 5-9 reps and work against the weight, slow extension and contraction. In your final repetition, you should feel some burn, if you don’t feel it, the weight is too light. 2. Eat right; keep it light on fast food, don’t  and don’t overload on milk or supplements, (you will get digestive problems, lose muscle and feel sick) moderation. Don’t force feed yourself like many forums say. This is outright silly and wasteful. Eat when hungry and if you are doing it right that should be frequently