Workout Routine...

[SexyGuy]

Hey there. I am trying to get a swimmer's build, but I have no clue what I should be doing. I have access to the gym and pool at my university, and also to a gym nearby. Can anyone help me revise or create a new routine?

Some stats: I'm 18, 6'2", 176 lbs. (so about 80 Kg), and I have about 20% body fat. Now, with me being tall, most of my body has a skinny look, but I want to be lean and have the body of a swimmer. I was planning on canceling my gym membership and just go to my university's gym. Once there, I would probably go to the pool when it is open and do laps for about an hour on Tuesdays and Thursdays. On M, W, F, I would do strength training, with Mondays being chest and upper back, Wednesdays abs and lower back, and Fridays Legs and arms.

Does this seem to be a good routine? I am somewhat new to this so please keep that in mind...

 

[SexyGuy]

There have been 80 views and no replies? *eyebrow twitches* Will anyone help me, please?

 

[justsimon]

That doesn't seem like enough cardio if you're trying to get/stay lean. You should focus more on core exercises, also.

And you didn't mention what your diet is like.

 

[gameboy 11]

Shit. It sounds like you know what you are doing totally, but then again, I don't know anything so that may not be true! =P

 

[SexyGuy]

That doesn't seem like enough cardio if you're trying to get/stay lean. You should focus more on core exercises, also.

And you didn't mention what your diet is like.

Hmmm... How about this then:

Sunday: Rest
Monday: Swim from 7 AM to 8AM (that's when the pool is open) and swim again from 6 till 7:30 if I don't have to work.
Tuesday: Go to the either the University gym or to Gold's gym (which I may be canceling) and do weight training for chest, triceps, and biceps
Wednesday: Swim from 3 or 3:30 pm till 4 or 4:30, maybe even 5.
Thursday: Again, Weight training for upper and mid back, and abs
Friday: Swim or Jog from 1 to 2 or 2:30
Saturday: Weight training for legs.

My diet? Right now, I eat like every 3, 4 hours because I get hungry a lot... I do eat a bowl of cereal or some toast if I am in a hurry to school. For Lunch, I usually have either sushi or a salad.

 

[jockboy01]

Well, that works. Remember on weight training that for a lean/defined look, you want to more reps and less weight. I generally do three sets on each exercise. One set of thirty and then two sets of fifteen and adjust weight accordingly. Works well. Remember, definition takes time. Bulk... that's easy but a really nice defined body takes persistance.

 

[SexyGuy]

Well, that works. Remember on weight training that for a lean/defined look, you want to more reps and less weight. I generally do three sets on each exercise. One set of thirty and then two sets of fifteen and adjust weight accordingly. Works well. Remember, definition takes time. Bulk... that's easy but a really nice defined body takes persistence.

Thanks jockboy01 for the advice. I was doing reps of 6 to 8 of a higher weight than I am used to, and doing like 2-3 sets. But I liked doing the higher reps, lower weight better... Meh. I'm rambling.

So.. We shall see how this goes... Starting tomorrow...

One quick question: How should my diet be?

 

[190E]

You should try to focus on high protein low carb diet, also keep eating every three or four hours, just dont eat like most Americans in mass quantity. Definitely keep up with the low weight high rep routine, and make sure you do a lot of cardio, that will help to drop your body fat percentage and get you that whole swimmer's build look.

 

[SexyGuy]

So, how many grams of protein are we talking about here? I don't want to be chugging down protein shake after protein shake... That gets.... well, boring.

Forgot to ask: is it safe to do some light cardio after donating a pint of blood? I ask because I know that I cannot lift weights for 72 to 96 hours after I donate, but cardio? (Donated yesterday 9/5/07, and won a pair of football game tickets!)

 

[windgates]

The only thing I would change would be to do some form of cardio every day, even the days you are lifting. It can be lighter than what you usually do but it'll still help. Even if you don't want to do a full thing, 5 minutes to get your heart rate up before lifting weights will help you.

 

[LarsVenice]

I believe that weight training is actually more helpful than cardio, although doing both is best. The most recent studies show that weight training has longer lasting effects than cardiovascular training, and so it should not be minimized. And the best weight training is that which will create the largest muscles. Here's what I was taught in P.E. at UT Austin:

First four weeks: light weights, high reps (generally three sets of 10 to 12 of each exercise). Important exercises include squats and bench press. On the first day of each week you do 100% of the weight that you can handle comfortably, skip a day, and on the third day, to 80% of the weight you did on day one. Skip the fourth day and on day five, do 90% of what you did on day one. Skip the week-end (skipped days can be used for swimming or cardiovascular), and on the second week, increase the weight very slightly from week one, and repeat the routine, increasing the weight each week, but doing the same number of reps.

Second four weeks: Increase the weight slightly and do half as many reps (three sets of 5 to 6 reps for each exercise), and repeat the routine of 100%, 80%, and 90% each week.

Another good exercise is jumping rope.

Third four weeks: Increase the weight and do three sets of three reps for each exercise. Make sure you have increased the weight to make you tired (but not exhausted) when you are finished. Also make sure you have added dead lifts to your routine. Repeat using 100%, 80%, and 90% of the weight.

Last one or two weeks: Warm up with one set of three reps, and then attempt to do one rep at the heaviest weight possible. Make sure you have a spotter for this, see video:

​

That should get you in very good shape in about three months. This technique is called the Rotation Method, not to be confused with Kierkegaard's philosophy that boredom is the root of all evil.

 

[SexyGuy]

Thanks everyone for the advice. I am actually doing something a tad different now. I just go to the gym, do some light weights (like 20 to 30 lbs; 15 reps, and 3 sets) for everything. And then I do some light cardio, and then I unleash my fury on the punching bag... That and I do a lighter version of HIIT every other night...