help with a workout

cg113 · 05-06-2007, 12:02 PM

Hey! I need help with a new workout please.

Ok so I'm about 5'10/11 and weigh about 145. I'm 16 and need a workout that will help me gain some size and help me out with swimming. I have worked out before, but I have just recently join a new gym and I'm overwhelmed by the vast number of machines they have... If anyone can help me put a routine together that will benefit me for swiming while at the same time give me some extra size that'll be great.

I plan on working out every other day after my swimming practice, but I don't know how I should split the workouts, what exercises I should do and the amount of sets/reps. Any help will be appreciated.

Witchblade · 05-06-2007, 01:16 PM

Read the stickies.

As a swimmer, you probably want to do pull-overs in your program.

Start with a full-body program 3x a week (it's plenty especially if you're swimming too) and start with sets x reps at 3x12-15.

Good luck and welcome to IM.

depaul · 05-06-2007, 01:40 PM

If you're planning on working out after swimming practice, it'd be a good idea to bring a meal (bodybuilding definition, not traditional definition - something with lean protein, complex carb, healthy fat) that you can eat after practice so that you won't be totally wiped out for the weights. Check out the nutrition stickies while you're at it.

Good luck!

NordicNacho · 05-06-2007, 01:44 PM

here you go. this has everything you need no wonder google is worth so much. just type in a word and presto

Swimmers and Swim Strength Training

cg113 · 05-06-2007, 06:50 PM

Thanks to everyone so far. Any more help would be appreciated, and I don't know if this is good but should I do 4 sets per exercise like 1st set x 12, 2nd set x 10, 3rd set x 8, and last set x 6/failure? Or do you think thats too much and I should just keep it to 3 sets x 12,10,8 thanks again

**Gazhole** · 05-07-2007, 06:27 AM

Quote:

Originally Posted by cg113

Thanks to everyone so far. Any more help would be appreciated, and I don't know if this is good but should I do 4 sets per exercise like 1st set x 12, 2nd set x 10, 3rd set x 8, and last set x 6/failure? Or do you think thats too much and I should just keep it to 3 sets x 12,10,8 thanks again

Read the stickies like Witchblade says.

05-06-2007, 12:02 PM	#1
cg113 Registered User Join Date: Jan 2007 Posts: 10	help with a workout BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hey! I need help with a new workout please. Ok so I'm about 5'10/11 and weigh about 145. I'm 16 and need a workout that will help me gain some size and help me out with swimming. I have worked out before, but I have just recently join a new gym and I'm overwhelmed by the vast number of machines they have... If anyone can help me put a routine together that will benefit me for swiming while at the same time give me some extra size that'll be great. I plan on working out every other day after my swimming practice, but I don't know how I should split the workouts, what exercises I should do and the amount of sets/reps. Any help will be appreciated.
cg113 Registered User Join Date: Jan 2007 Posts: 10

05-06-2007, 01:16 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,208 Photos: 2	Read the stickies. As a swimmer, you probably want to do pull-overs in your program. Start with a full-body program 3x a week (it's plenty especially if you're swimming too) and start with sets x reps at 3x12-15. Good luck and welcome to IM.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-06-2007, 01:44 PM	#4
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	here you go. this has everything you need no wonder google is worth so much. just type in a word and presto Swimmers and Swim Strength Training
	http://www.roqofthe80s.com/#

05-06-2007, 06:50 PM	#5
cg113 Registered User Join Date: Jan 2007 Posts: 10	Thanks to everyone so far. Any more help would be appreciated, and I don't know if this is good but should I do 4 sets per exercise like 1st set x 12, 2nd set x 10, 3rd set x 8, and last set x 6/failure? Or do you think thats too much and I should just keep it to 3 sets x 12,10,8 thanks again
cg113 Registered User Join Date: Jan 2007 Posts: 10

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05-06-2007, 01:40 PM	#3
depaul Registered User Join Date: Dec 2006 Location: Wichita, KS Posts: 56	If you're planning on working out after swimming practice, it'd be a good idea to bring a meal (bodybuilding definition, not traditional definition - something with lean protein, complex carb, healthy fat) that you can eat after practice so that you won't be totally wiped out for the weights. Check out the nutrition stickies while you're at it. Good luck!