Be sure to answer question 5 below about what size belt I should get if you can.
I'm 18. I go to LA fitness. One day I was doing sets of 5 deadlifts. One of the trainers that works there (short but jacked) comes up to me and asks me if I'm training for anything in particular. I said not really I just want to get stronger. He says well you're pretty strong you have 4 plates on each side blah blah you have the potential to be up there with the strong men blah blah (is it standard procedure for them to just flatter the **** out of you?) but you cant do it alone...
So the next thing I know my mom has me signed up to do 26 dollar 30 minute sessions with him twice a week. We found out that he has been bodybuilding/competing for 15 years and was a former navy something etc etc and my mom is a former marine so she could relate to him so I was on the bandwagon.
Before I signed up for this I came to the gym Tuesday, Thursday, and Saturday. I would do squats on Tuesdays, bent over barbell rows on Thursdays, and deadlifts on Saturdays. I would alternate between military press and bench press (so military one time bench the next gym time then military the next and so on). I would do strict barbell bicep curls, isometric grip strength holds, and finger/wrist curls every time. On all of these lifts i would do 3 sets of 5. I would then proceed to do the escalator machine (imo the only cardio machine worth touching. imo the only machine worth touching). Today I did it for 30 mins at level 10 out of the max 20 (been working my way up). I had to get push and get mad and scare people with loud grunts toward the end to finish though (during wrestling season I could do it for 30 at level 15 without being too short of breath afterward). After that I would go do abdominal in the sauna (leg lifts and sit ups).
Please make constructive critiques to the above routine.
Today was my first session with this trainer. He asked do you want to do legs today and I said yeah. So we started with squats. He had me do this set of 10 warm-up up set with 2 plates, 10-20 seconds of rest, set of 5 with 3 plates, 10-20 seconds rest, set of 5 with 3 plates and a dime, 10 - 20 seconds, set of 3 with 3 plates and a quarter. At first I was going deep not quite ass to grass but bouncing a little and he said not to do that and to go parallel. He also helped stabilize me with his hands on my lats. After that we took the weights off and rushed over to that 45 degree angle leg press (an exercise I haven't done in like a year). Without delay we put 6 plates on (my this point my quads were mad wobbly) and 3 sets of 5 with 10 -20 seconds in between with my feet shoulder width apart. Then we quickly took a couple (2) plates off each side and did 3 sets of 5 with my feet about an inch apart 10 - 20 seconds in between. After this is where I get pissed. we rush over to the leg extension machine. Gay sets of homo, 10 - 20 secs in between. Then on to the calf raising machine. Good thing we were about done because I was about to rage quit. We went on to some ab work and then it was over.
After he went on to his next client I went to go do military press and barbell curls and grip stuff. Was too worn out to do as much weight as I would have liked to. Then I did the escalator and sauna and went home and here I am now.
1) Is 10 to 20 seconds in between sets adequate rest for a strength building power lifter?
2) If I keep this up, will I get weaker before I get stronger?
3) Normally I wait 1-3 minutes in between sets and sometimes 4-5 for deadlift. Is that too long?
4) My football coach always said, "3-5 sets, 3-5 reps, 3-5 minutes in between sets, that's how you get stronger." And that DID make me stronger. Will I make as big of gains as fast by resting less in between sets than I would with more rest in between?
5) I don't use a lifting belt. Trainer insists I get one. I think it would be nice to have one even of I don't use it all the time. I hear Inzer 10mm belts are good. I am 51 inches around the navel at rest and 47 sucking it in as hard as I can. What size belt should I get?
6) I started my routine in early December after doing no physical activity for all of my first semester of college (I had school every day and was too tired after). I have lost fat, maintained my weight, and gained strength. I'm not trying to be the biggest loser here I will gradually lose fat as I get stronger. My trainer seems to think otherwise. Should I ditch him?
7) From what you've read do you think this guy knows how to train a power lifter?
8) Do you think this guy is trying to turn me into a body builder?
Thanks in advance for your replies.