How To Get The Swimmer Muscles
"How To Get The Swimmer Muscles"
Unless you are a young teenager doing hours each day in the pool, you will only get limited muscle growth from swimming as you need to increase the resistance to further stimulate growth.
Shape advancement depends on challenging the muscles with enough resistance to give them a reason to change so they grow back bigger. Using the right type of exercises in a structured program you can increase muscle in key areas using resistance training (weights). An intensive weight training program is the fastest way to add the attractive swimmer muscle.Periodization, also called Cycle Training, is an effect proven approach to strength and muscle building. Put simply, athletes train for several weeks with lighter weights, then heavier, then really heavy weights, and then the process is cycled. It helps avoid plateaus, injury and burnout whilst building muscle and shape fast.
The Swimmers Body exercise program is a 5 stage approach. It is a combination of weight and cardiovascular training. Each phase is explained fully in the YOUR Exercise section of The Swimmers Body program. Below is our weight training phases for muscle gain.
Phase 1: 1RM testing
We start by recording the maximum weight you can perform 1 lift of each of the recommended exercises. This is called 1 Repetition Maximum (1RM) testing. The other phases of The Swimmers Body program are then based on percentages of this score.
Phase 2: Anatomical Adaptation (AA)
AA is the process of strengthening the whole body; preparing the muscles, tendons, ligaments and joints for the intense training in the next phase. You will start off lifting 40% of the maximum you were able to lift in phase 1 and then building up each week. Your body will be getting firmer and your shape will start to change.
Phase 3: Hypertrophy (H)
This is the muscle building stage of the program. With these more advanced exercises you will be doing fewer repetitions but more sets. You will start at 60% of your maximum and increase each week. You will be lifting heavy weights so that your muscles will repair bigger and stronger. You will be putting on some size in the shoulders and other key areas.
Phase 4: Muscle definition (MD)
It is fat stripping time! In this phase you are trying to ‘get ripped’ or ‘cut’. This training phase uses less heavy weights but higher repetitions to reveal definition.
Phase 5: Rest
This is one week of light cardio and a lot of stretching. This is the end of one full cycle of the 5 phases. It is time to let the body repair and reflect on your success.
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