Hi James, I have a question, well actually a few: I've used your 10-8-6-15 program, and I did see results. I followed up with trying something completely different, using Neil Hill's y3t program, which is high volume, less frequency. The problem is two fold: I don't know if I'm a true ectomorph. I'm 37 years old and 187 lbs. I've struggled with gaining weight my entire life. If I miss a meal, then it shows after a day or two. But still when I did the Neil Hill routine, and I stopped for three weeks, people commented on my weight lifting physique more than ever. So I dove back into the Neil Hill routine. I've been doing it for 3 weeks now, and I feel like my body needs more frequency. I'm ready to go back to the 10-8-6-15 and do low volume, high frequency. 2nd problem: after lifting off and on for the past 15 years am I a beginner or intermediate? And should I return to the classic ectomorph routine? Thanks! Tay My Answer: You didn't say how tall you are, but if you're at 187 pounds and you've been training for 15 years, then you're no longer a beginner. You should go back to the ectomorph routine, however, since you need to back cycle from the y3t program.