a routine i've done on and off for a while. when its on i get good results. 2-3 times a week 't reach muscle failure you won't gain much strength, so you need to use heavier weights or increase intensity. start off with the largest muscles moving to the smaller ones. I recomend a book or web research to make sure you do the exercises right and don't hurt yourself.
squats
calve raises
roman dead lift - pulled this one out of a men's mag.
bench press - i don't have bench anymore, but you can do one arm at a time lying on the side of a bed - just don't fall off.
rows
shoulder press
standing curls - both arms at the same time
forget what their called - you lie on back. hold dumbells above your chest. leave your elbows stationary. lower dumbells to your temples and back up to starting position - like a pull over.
weighted crunches or your choice of ab-work - i like to mix em up to get different parts
I'm no expert...and Justin, I don't want you to take this personally but, this goes against everything I have been told and taught. If you do heavy weights, you will add bulk. Bulk is not good for swimming. You want long, strong muscles. I was more successful personally when I did low weight with lots of repetitions. When I tried heavy weights, I got bulky and never swam well. Find what works best for you.
I swam my best when I did sets like this....
bench press for 30 seconds with 15 lbs as fast as you can (with good form)
rest 30 seconds
repeat 10 through
This builds strength, muscle endurance and works your "fast twitch" muscles
This is just my opinion based on my experience. Please feel free to disagree and tell your story.
a routine i've done on and off for a while. when its on i get good results. 2-3 times a week 't reach muscle failure you won't gain much strength, so you need to use heavier weights or increase intensity. start off with the largest muscles moving to the smaller ones. I recomend a book or web research to make sure you do the exercises right and don't hurt yourself.
squats
calve raises
roman dead lift - pulled this one out of a men's mag.
bench press - i don't have bench anymore, but you can do one arm at a time lying on the side of a bed - just don't fall off.
rows
shoulder press
standing curls - both arms at the same time
forget what their called - you lie on back. hold dumbells above your chest. leave your elbows stationary. lower dumbells to your temples and back up to starting position - like a pull over.
weighted crunches or your choice of ab-work - i like to mix em up to get different parts
I'm no expert...and Justin, I don't want you to take this personally but, this goes against everything I have been told and taught. If you do heavy weights, you will add bulk. Bulk is not good for swimming. You want long, strong muscles. I was more successful personally when I did low weight with lots of repetitions. When I tried heavy weights, I got bulky and never swam well. Find what works best for you.
I swam my best when I did sets like this....
bench press for 30 seconds with 15 lbs as fast as you can (with good form)
rest 30 seconds
repeat 10 through
This builds strength, muscle endurance and works your "fast twitch" muscles
This is just my opinion based on my experience. Please feel free to disagree and tell your story.
