most effective training?

my goals are size with strength gains, im not particularly gifted and find it quite tough to gain muscle, i dont have loads of weight lifting experience, about 1 year. I’m 24 years old, 5′10 and 154lbs and carry little fat, naturally quite ectomorphic. From my reading i’ve read that body types like me are more suited to high intensity heavy weight low rep workouts not exceeding 45mins-1hr. I was thinking somehting along the lines of:

Bodybuilding.com – Astounding Three Day Workout For Mass!