Remember everyone, genetic molecular structure plays a big part. Too many may not know this but these categories determine whether your naturally an ectomorph, mesomorph or endomorph. Fundamentally, the response your body receives is based on diet and training regimes which in effect places you in a particular category.
Protein shakes are sometimes overrated due to the fact that people rely on them far too much. If you can eat high grade protein foods all the time then you do not need shakes. Studies do show that post workout is the window of opportunity (30 -1 hour) for fast protein absorption and glycogen supercompensation so in effect only use hydrolysed protein. Mass building using supplements isn't as good as eating whole foods. Your bulky foods tend to be complex carbohydrates and meats/poultry.
In regards to training, I train one body part per day. My body responds well to it and I always mix it up every few weeks such as drop sets, giant sets, super sets, pyramid sets, different exercises, different order but I always aim for 6-8 reps and once in a while performing some strength training to increase the weight overall. You won't get big by using light weights because your not putting enough strain on your muscle fibres. You want to ensure you build those fibres to improve overall size. Last thing is focus on isolative movements and mass buiding exercises eg. preacher curls and barbell curls respectively because eccentric and concentric movement is important which ultimately correlates with good form.