Been lifting for 2 years and some months now. 6"4 weighed 150 now 190.
I don't like that term as I believe we're all 99.9999% the same humans but ectomoprh/hardgainer with fast metabolism kinda suits me
My true maxes (definitely not perfect shapes but I do my best with my long limbs) :
DL (trap bar) 380
What I'm doing now :
- bench press (heavy day A, light with paused reps day B)
- squat (light paused day A, heavy day B) (replace one heavy day every 2 with trap bar DL)
- shoulder work (DB press but mostly lateral raises and cable stuff because my front delt is much bigger because of BP poor form that got fixed some weeks ago-finally)
-rows (seated, medium grip most of the time)
I do it every day, 1h session, one day off from time to time, rep ranges 3-5, 1-2" pauses.
I don't know if there is already a program that looks like that but that's what I've come with that pleases me, weights are going up after a very long plateau and joints feel better too.
If the answer is yes, I'd love to read more about it, written by someone with better experience.