Originally Posted by rahaas

Those guys pictured have probably 10 to 20 years of hardwork to get to look like that.

Originally Posted by Witchblade

What?! No way. They're pretty muscular and they're really lean, but nothing exceptionel. Most of their physique is just genetics and good looks. That physique (relative to your own body) should be quite easy to acquire within a year if you go for it.

Originally Posted by rahaas

I was speaking of swimming not body building. Both of my daughters are competition swimmers and have been training since they were 7 years old. they are now in the mid teen & late teens.

My assumption is that the guys pictured are competitive swimmers.
Sorry for the confusion.

Originally Posted by CowPimp

Is this Jeremy?

Originally Posted by jsoana

Yes


More examples (pics are a bit dodge but the physique is good):

Originally Posted by PWGriffin

ghey!!

Originally Posted by PWGriffin

ghey!!

Originally Posted by jasone

It's funny how some people say, "I don't want to get huge like Ronnie" as if they really believe they have the capacity to get there. Even if you are training hard and dieting, you will never have to worry about getting "huge". Very few people have the ability to sustain 9% bodyfat while maintaining that kind of size clean. As long as you train hard and keep that kind of bodyfat level trust me, you will not get big drug free.

Lots of beginners, especially women will hold off on weight training because they somehow think they will look like a bodybuilder freak. Yea right, wishful thinking!

Train hard, your goal is realistic.

Originally Posted by jasone

It's funny how some people say, "I don't want to get huge like Ronnie" as if they really believe they have the capacity to get there. Even if you are training hard and dieting, you will never have to worry about getting "huge". Very few people have the ability to sustain 9% bodyfat while maintaining that kind of size clean. As long as you train hard and keep that kind of bodyfat level trust me, you will not get big drug free.

Lots of beginners, especially women will hold off on weight training because they somehow think they will look like a bodybuilder freak. Yea right, wishful thinking!

Train hard, your goal is realistic.

Originally Posted by vinceforheismen

go to a gay bar and ask one of them for their phone #.

Originally Posted by jsoana

Hi all, how would I go about acheiving this kind of physique; its not big and bulky but at the same time there is visable muscle. I am currently 5'7'' 155 pounds about 9% body fat.

Provided my diet is in check would lifting 3 times a week (full body workouts 10-15 x 3 rep ranges) short session and 30 mins of cardio (swimming, squash etc) 3-4 times a week do it?

I want that baywatch look; lean and muscular but not too muscular. I cant find info anywhere, all i find is how to get huge like ronnie coleman haha or generally pretty jacked... thats now what i want swimmer physique is more my style.

Originally Posted by CowPimp

With regard to your supersets, that's what I do too. I like to pair upper and lower body exercises, or push/pull exercises together. It's a good way to save time in the gym.

Also, your diet is going to be what you have to focus on the most to get like that. Are you just looking to cut another couple pounds of fat? If you are really at 9%, then you don't need to lose more than 2-3 pounds of fat at your height and bodyweight to make a big difference, most likely.

I do feel that going heavier is good too though. Keeping that intensity high will help you maintain strength while cutting down.

Care to post your program?

Originally Posted by jsoana

Yes

And yes I'm pretty close, but its just not perfect yet. Just wanted to make sure the way I am training is correct.

I actually don't want to add mass but more cut down for a little more definition. At the same time I do not want my muscles to deteriorate hence the training 3 times a week. I noticed that swimmers workouts tend to be in the higher rep range 8-15 reps (when they claim they are working on strength its is 8 reps but most the time it is 10-15 apparently for muscle endurance).

I forgot to add that when i lift i try to keep my resp periods very low by doing a set on another muscle group (like supersetting but not quite). i.e DB bench instantly followed by DB lunges and i repeate this for 3 sets and after the third i am huffing and puffing, and sweating like a madman.

More examples (pics are a bit dodge but the physique is good):