I'm a swimmer, and season just ended. Right now, I'm 5'10"/ 155 lbs, and I have a goal to gain muscle weight for sheer power. I am in great shape aerobically, and past routines at the gym during off season revolved around a high rep/medium weight maxim.
Now I would like to add weight for power, however I am curious on how to begin. I have no problem training every day, however I don't want to burn out and be unable to exercise for days at a time.
With a focus on upper body (however training the whole body,) what is the best routine cycle for weight groups and exercises? And how much time is necessary per day, somewhere around an hour and a half?
Thanks.
Putting on muscle, from fit to slightly larger
Moderators: Boss Man, cassiegose
Re: Putting on muscle, from fit to slightly larger
Work your whole body three days a week using strength building exercises. Dead lifts, Squats, and bench press are awesome for strength. Alot of big rowing exercises will do wonders, Pull Downs, Low Rows. mostly compound movements, Chinups, dips. You can work all these exercises with variations into a three day weekly program. Depending on your diet this routine can be used to add mass but as a swimmer im assuming that is not what you are looking for but they will also build a ton of strength.
Monday, Squats, Pull downs, dips, chinups, incline dumbbell press, lunges.
Wednesday, Bench press, Romainian deadlift, bent over barbell row, dumbell shoulder press, dumbbell flys
Friday, Deadlifts, Chin up, dips, upright row, dumbbell rows, lunges.
Stick to the 25 rep routine, 5x5, 3x8, 2x12. something like that. i have been on this for about six weeks and strength has grown a huge amount.
This will give your body plenty of time to rest and your gym time should be right around an hour and give you time for cardio if necessary on your non lifting days. As for weight, if your not used to lifting, it will take you a few different variations of exercises to see what you are capable of over a period of a few weeks. when you find out what you are capable of then you can decide on a weight, but go with one that is hard for you to finish but still be able to finish, and then push yourself a little more each week. when you get to a weight where you fail to complete your sets or reps then just stay on it for the next week and so forth until you can. Good luck.
Monday, Squats, Pull downs, dips, chinups, incline dumbbell press, lunges.
Wednesday, Bench press, Romainian deadlift, bent over barbell row, dumbell shoulder press, dumbbell flys
Friday, Deadlifts, Chin up, dips, upright row, dumbbell rows, lunges.
Stick to the 25 rep routine, 5x5, 3x8, 2x12. something like that. i have been on this for about six weeks and strength has grown a huge amount.
This will give your body plenty of time to rest and your gym time should be right around an hour and give you time for cardio if necessary on your non lifting days. As for weight, if your not used to lifting, it will take you a few different variations of exercises to see what you are capable of over a period of a few weeks. when you find out what you are capable of then you can decide on a weight, but go with one that is hard for you to finish but still be able to finish, and then push yourself a little more each week. when you get to a weight where you fail to complete your sets or reps then just stay on it for the next week and so forth until you can. Good luck.
Re: Putting on muscle, from fit to slightly larger
I hate that stupid full body crap. Its good for women and guys who want to train only 3 days a week, or if your looking to loose fat and want to do a shit load of cardio.
There are all kinds of splits that work just as well or even better. I am sure there are certin movements that will get you stronger for swimming but i am not the person to tell you what those are.
Option B for you would be something like this
A 4 day split that I found worked well is.
Monday-lower body- squats
Tuesday-Upper body- horizontal push/pull
Wednesday- off/cardio
Thursday-lower body- Deadlifts
Friday- upper body- vertical push/pull
Add some arm work to your upper body days
Add some other leg work to you lower body days
There are all kinds of splits that work just as well or even better. I am sure there are certin movements that will get you stronger for swimming but i am not the person to tell you what those are.
Option B for you would be something like this
A 4 day split that I found worked well is.
Monday-lower body- squats
Tuesday-Upper body- horizontal push/pull
Wednesday- off/cardio
Thursday-lower body- Deadlifts
Friday- upper body- vertical push/pull
Add some arm work to your upper body days
Add some other leg work to you lower body days
Re: Putting on muscle, from fit to slightly larger
why do you have to do a shitload of cardio...i think everyone knows i don'tI hate that stupid full body crap. Its good for women and guys who want to train only 3 days a week, or if your looking to loose fat and want to do a shit load of cardio.
Re: Putting on muscle, from fit to slightly larger
You dont have to do a shit load of cardio but full body does give the option with the extra days off. what else are you supose to do on all those days off? nothing?
Re: Putting on muscle, from fit to slightly larger
Thats exactly what I mean about fullbody workouts! Too much recovery time when you could be training again. I'm not saying they are a bad idea for everyone. They are just not for me, If I can train 5 or 6 days a week I do. I eat right, sleep lots and take lots of stuff to help me recover so I feel splits are better for me.
Nor trying to argue with you Less just giving oppinion.
Nor trying to argue with you Less just giving oppinion.