Greyzo,
1) Make sure that you are eating properly balance meals 5 times a day.
2) have a GOOD source of Whey Proteing and EFA. Consume about 1 grm/lb of proteing. Concentrate on Complex Carbs.
3) Keep your training session under an hours. SEVERAL studies has SHOWN that test level DO decrease dramatically after the first hour of HIGH intensity workout. This does not applies to cycles!
4) Use the 2-0-3 time in your reps. Meaning: on bench, 2 second lifting, 0 second a final lift reach, 3 seconds lowering. Muscle growth is depended of TIME UNDE TENSION.
5) Keep cardio exercise low. Do some carbio, let day 2 days a week no more than 30 min. However, make sure that is HIGH intensity cardio. Let say, job for 5 min, run for 3, jog for 2, run for one, etc. I normaly keep my cardio under 20. However I do cycle the intensity.
5) Change your workout program. Do not stick with the same routine longer than 2 weeks. Example are Pre exhaust, Up piramind, Down Piramid, etc. Remenber you body will alwas try to adapt.
6) Make sure you are sleeping at least 7 hours. Limit your alcohol and smoking. Avoid junk food.
7) Take creatine Mono & Vanadyl Sulphate.
8) Before having an opinion about pharmaceautical, Read about then. THEY DO WORK. How ever, they are not for everyone. And they are better use on short cycles to gain lean muscle tissue. One thing is using them to develop new muscle fiber, and another is using then just to be pumped with liquid weights. Know the difference and know the LAW!
9) As for your body type. Everybody can grow. Focus on your body. COmpete agains yourself. Defy your potential and genetics. At the end, your gains are yours to keep. That what bodybuilding is all about!
10) Enjoy Bodybuildng.