How to get stronger

I don't think I have an original idea on this topic, other than to say that I need to do more lifting myself. I've gotten some interesting suggestions from a local swimmer and habitual lifter. None of this is new, but they certainly applies to me: -get a lifting program that is sustainable. My challenge is to make it fit into my already hectic week. Maybe I'll swim no more than 3-4 days a week, lift more often? -have a long term plan that includes periodization that centers around a goal event. This would include 12+ weeks of lifting for strength (16-20 reps per exercise, 5 sets each), then 12+ weeks of "growth" (12 reps) then harder resistance, as few as 4-6 reps for power in the weeks leading up to the focus event. -hit each body region hard once a week. That could be Upper/lower/core if there are 3 sessions, or mix in core for 2 sessions/week. -don't worry about lots of different exercises unless you really love being in the gym and can devote a lot of time to it. -change your program every 4-6 weeks to avoid going stale. You can vary the routine in a number of ways- exercises, resistance, sequence, etc. These are generalities, I know, but I think the big picture is as important as deciding which lifts to do. Anyone have any comments on these basic principles? In general, this is good. You have to try different things out and see what is comfortable and effective. The stuff about reps and body parts however many times per week isn't really based on anything. For a beginner, full body workouts three times a week with one or two sets of 10-15 reps is a fine starting point, but I won't claim it's the only thing that works.

I don't think I have an original idea on this topic, other than to say that I need to do more lifting myself. I've gotten some interesting suggestions from a local swimmer and habitual lifter. None of this is new, but they certainly applies to me: -get a lifting program that is sustainable. My challenge is to make it fit into my already hectic week. Maybe I'll swim no more than 3-4 days a week, lift more often? -have a long term plan that includes periodization that centers around a goal event. This would include 12+ weeks of lifting for strength (16-20 reps per exercise, 5 sets each), then 12+ weeks of "growth" (12 reps) then harder resistance, as few as 4-6 reps for power in the weeks leading up to the focus event. -hit each body region hard once a week. That could be Upper/lower/core if there are 3 sessions, or mix in core for 2 sessions/week. -don't worry about lots of different exercises unless you really love being in the gym and can devote a lot of time to it. -change your program every 4-6 weeks to avoid going stale. You can vary the routine in a number of ways- exercises, resistance, sequence, etc. These are generalities, I know, but I think the big picture is as important as deciding which lifts to do. Anyone have any comments on these basic principles? In general, this is good. You have to try different things out and see what is comfortable and effective. The stuff about reps and body parts however many times per week isn't really based on anything. For a beginner, full body workouts three times a week with one or two sets of 10-15 reps is a fine starting point, but I won't claim it's the only thing that works.