I'm ready to begin a weight training program.-Linear or undulating, whichever you might suggest. Here's my vitals- 56 years old. 6' 1 1/2" 185 pounds. No major health problems, some arthritis in the knees and shoulders. I did have an L5 herniated disc injury seven years ago, but it doesn't seem to affect my lifting or bending. I have been doing mostly machines with some free weights for a little over a year now. I want to now focus predominately on free weights with some machine routines. What i'd like to do is train at different intensities to have a balanced program. So strength, hypertrophy, power, and endurance. I am fairly familiar with most, but not all of the free weight exercises and i think my form and technique is allright. Based on this info, should i start at the beginning phase, having never followed a particular program. or can i begin at the intermediate phase since i have some lifting experience? What do you suggest? Thanks.
You should view this as the start of a journey, and not let yourself get caught up in thinking that the routine that you choose has to be perfect. Perfectionism leads to procrastination more often than it leads towards taking action. Like the Nike ad says, "Just do it."
You should select one of the basic routines in this sticky
and follow it for 6 to 8 weeks. This is more to develop the discipline to follow a routine to its conclusion. Without discipline, your training will be unfocused and unproductive. Recording your progress via a training diary is a good idea. At the end of the 6 to 8 weeks, take stock of yourself. You might want to continue to follow a version of your routine, or go in a new direction.
If you have any questions, that's what this board is for.
Good luck, and happy training.