How to get stronger

Jazz, I love you like a brother but oh man, I have to jump on you for this one too. This is such a RIDICULOUS stereo type that muscular women are not feminine. I'm sorry, unless you pump yourself up to HUGE proportions (of which, MAYBE .05% of females have the genetic potential to do), then I'm sorry, you're still feminine in my book. But this is part of the problem with the thought of women doing any serious strength training. 'I'll look masculine' nope, sorry, what you'll look like is a very fit and muscular woman. Which can be dang sexy. Paul You're right, Paul. I was buying into the stereotype there, and I don't even think it's true.

Wait a second. I'm sorry, unless you pump yourself up to HUGE proportions ... then I'm sorry, you're still feminine in my book. I think Hulk called me a girl!

You don't look like a Moose in that glamor shot! When are they going to come out with a custom color LZR for you? You've obviously rocketed to the top by training with a USS team. So it's hard to argue with that. There are other routes to the top though, including Jazz's. It seems to me that most women skimp on this easy "cheating" way of improving and continue to do the "medium speed" stuff. Seems like increased lifting would be a surefire way to have a breakthrough for many, including maybe me. Of course, no one wants to be a Moose because we are too vain and and/or desire some femininity ... So how much can you lift without becoming the Hulk? And/ or society places incredible pressure on us to look a certain way. . . Well. . . let me clarify in that those times for this past SCY season were done when I trained masters.The only time during that season that I swam w/ the kids was during the holiday break (mid December into early Jan) and for a short while in September. Having swum masters practices for five years, I needed a change of pace so I thought it would be fun to swim USS before I get too old and crusty to recover. Although it is questionable as to whether or not that time has come! :lmao:It has certainly ignited a new passion in me for the sport. I'm awed every day I go to practice and I'm sure to see something new and amazing. I think Jazz and Paul Smith (and others) know what to do to get an end result. And if I haven't said it before, I really admire both of you guys, Chris Stevenson, Ande, Hulk, Geek, Stud (where the heck has he been lately), Jonathan, and of course George. If I were 100% concerned with rankings and more importantly swimming fast at meets, I'd have to pony up and adopt a different way of thinking. Right now, it's all about process for me. End results aren't so important coming off this last SCY season. Let's call a dog a dog. Or a moose a moose. Frankly, I'm thinking I'm just going through a pre-midlife crisis. The one bonus is that I do feel 18 in swimming with the kids. And that was a very good year. :woot: Look, in most every aspect of our lives (consultants can agree with me here), we feel a need to focus on end results, winning, efficiency, time, quality, etc. What's the most efficient way to get the best result for the best $$. GAH! This is my, uh, hobby. I enjoy some inefficiency, relaxation, bubble blowing, breathing room, taking the path less traveled, what have you, for a bit each practice. Then throw in some crazy hard sets that I may or may not be able to do. And I'm a happy camper. BTW, I see women (masters and USS) swimming very fast speeds rather than *medium* speed in practices. Heck, we did some 100s and 150s on 1:10 and 1:45 LC just today. I went last in my lane which was humbling. I like to kid about the moose thing. I actually PM'd Ande a while back telling him that I was going to start sweating during my weight routine. I may. I'm not too concerned about :roids::roids:. It is so FUN to joke about it though. Fort, when I was lifting 3x a week for some of the SCY season, I just watched my weight and made sure not to eat junk and I stayed the same. I don't think you need worry. But you'll NEVER catch me doing those dead lift things.

Trust me, it won't, not even remotely close. Actually, it is possible to lift twice a week with absolutely no noticeable change in appearance!!!! Yep. It's more than just how often you lift. - Intensity (gotta lift heavy) - Hormones (being a young male is optimal) - Food (protein and calories)

That part of the gym, I avoid like the plague. Too many cheese balls (is that one or two words?) in parachute pants wearing tank tops strutting around in personalized leather lifting belts with lots and lots of bling. I've really enjoyed adding weights to my routine the past two years and I can tell a difference in both appearance (mainly definition) and pool strength. There is a huge difference between strength training and body building. The similarity is that they both use resistance training as the key method of training but it's HOW they use it that is the major difference. Why let someone else dictate what you will or will not do? So they're morons, who cares? Sure, there are idiots out there. The bounce the bar off the chest bench press guy, the 2 inch squat guy, the screamer, etc.. but what's the point of letting others decide your routine for you. Also, the human body has such an amazing capability to adapt that if you don't keep throwing different things at it, then you are really just spinning your wheels. Sure, you can spend your hours in the gym (not saying you do but..) and get results, but seriously, who has that kind of time? Even when I was powerlifting, I spent no more than 1.5 hours in the gym in any session and was closer to an hour. I also trained with quite a few folks who said they _had_ to train for at least 2 hours a day. Where they wrong? Maybe. Could they have gotten the same results in less time? Most definately. It's about working smarter, not harder. And the fact is the best overall strength building exercise that exists is the deadlift. It requires strong calves, quads, hamstrings, hip flexors, abs, low back, upper back and shoulders. That's pretty much every major muscle group that you have. Yes, you can achieve close (note: CLOSE) to the same results with other exercises but it will take much longer. The fact is people are afraid of deadlifts because it is a very intimidating and technical lift. And yes, done poorly, it can cause issues but so can a lot of other exercises. And it is a lift that can be learned and mastered. Paul

Why should I lift heavy? I have no desire whatsoever to add mass, nor to win any weight competition. I think the gotta lift heavy mantra was roundly discredited about 2 decades ago. I train with some pretty super fast swimmers and none of them go beserk on the heavy weights. Those three things are only for if you want more muscle mass, which I think is the primary way strength training leads to faster swimming.

Deadlift is one word, guys. Fort, "heavy" is a relative term. I meant it as reasonable heavy, or under about 20 reps. However, I've always liked the super-heavy stuff for mass, as well. The bodybuilding orthodoxy is that low reps can't build mass, but there's not a lot of real evidence there. Either way, I love going for a one-rep max on deadlifts.

-- Strength training comes in many forms. It can even happen outside of the gym and in the swimming pool. Yup, anywone want to come and yard work with me?

Mr. Hulk, I have to say its at times really interesting to me that we have these kinds of debates...I enjoy them don't get me wrong...but the plain and simple fact is that there is not an "elite" USS, Collegiate or Masters swimmer who isn't doing some pretty aggressive strength training...yet here we are having to justify and explain that dead lifts are actually a good thing and you won't "bulk up" doing strength training...go figure. So to all my competitors who doubt the benefits and thing (like Geek) they might get big thighs from squats or hurt themselves doing dead lifts or other Olympic style lifting...PLEASE keep that mindset!

Eat lots of garlic, take Vitamin B Complex with C Fortes and massive doses of Vitamin E Thanks, George. I just read that on the internet as well, as I am wont to obsessively research things. It's too bad margaritas aren't particularly good for the immune system. Tom: I think your DL issue is emotional. A long as you're using good technique and start with a reasonable weight, I think you'd be fine. I have to say, I find body builders totally unattractive. Not sure why anyone would want to pound creatine and have bulging muscles. But to each his own, I guess.