I have been hitting the gym for around 6 months without a single day skipped and I can definitely say that this has impacted my life tremendously.<p>It's even more about confidence and self-respect than the physical changes even though it's obvious that the body transformation is decent too.<p>In order not to get an injury and learn the correct technique, I have been training with a personal coach so I don't have to think about the exercises.<p>That said, I am starting to suspect that my coach is not really knowledgeable and the only advantage left is that he can be a spotter when I bench press.<p>Can you please share your lifting routine? Probably, you have some great resources with well-thought exercise splits, preferrably science-based.<p>There's one guy on YouTube called Jeff Nippard who seems cool and always backs his advice with scientific articles, but it feels that his programs are aimed at more experienced lifters than I am.<p>Thanks in advance!
I haven't been lifting much lately, but the last time I was lifting regularly I'd describe my routine like this:<p>A small number of compound lifts (deadlift, bench press, Arnold press, bent over row, farmers walk, etc.), done using a 5x5 routine. Weight progression is based on RPE. I usually go in with an expectation that most sets will be RPE 7 or 8 at the target weight I set. If a set has an RPE of 6 or less, I up the weight for the subsequent set(s). Then next time I do that workout, I look at "last week's" numbers (which might not be exactly a week ago, but close enough) estimate my goal numbers for this session, and start over. So if everything was RPE 7 or 8 (or less), I'll add weight. If I had any sets that were RPE 9 or 10 (or if I failed before the last target rep on any set), I keep the weight the same. Note that I rarely go to failure. I've gotten pretty good at estimating the right weight for my sessions.<p>I was pretty much doing just once a week during that period, due to my schedule. Not the best for making fast progress, but at my age and everything, I'm not too worried about "making fast progress".
I like the NY Times' Scientific 7-minute workout:
<a href="https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/" rel="nofollow">https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-m...</a><p>Add some McGill Core Exercises and yoga (downward dog / sun salutations) to ensure flexibility and back rigidity:
<a href="https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/" rel="nofollow">https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-...</a>