I need a training schedule, program and diet

Muscles working while swimming - depends what stroke your doing, and if your doing it properly, how fast your swimming. The main muscle worked is the diaphram cos your breathing is fast and timed. Then its your heart. then its your shoulders. You cant put on mass from swimming, its wont make any muscles much stronger, swimmings good for lots of things, but not strength.

Totally agreeing with abear about the tanktop bodybuilders. I was one for a few months then I realzed how much I enjoy it as a lifestyle and a sport. I still wear my tank tops, but I wear a tshirt and a jumper over the top untill im too hot. Its much more amusing having your body covered up with a jumper, all the tanktops look at you, then you start lifting twice as much as them and they get quite confused.

EM - Yeah, you dont need so many arm exercises. If im working chest and tris, I'll do 2 chest exercises and 2 tri, if im working chest, shoulders and tri i'll do 2 chest, 2 shoulders and 1 tricep exercise.
same sort of pattern with biceps if your working your back.
maybe you'll get much better results doing 20mins cardio every day instead of twice per week. Work interval training - ask how to interval train if you dont know. But its much better than twice a week.
 
of course I would like to listen about this interval train. :) I'm willing to listen :)
 
swimming does strenghten your muscles- your whole body for most strokes. I think it also helps strengthen your core. But it is mostly beneficial for its cardio strengthening, because if your trying to bulk up it won't do that and it wouldn't make you able to bench more weight etc. unless maybe you normally didn't workout your arms at all and then you started doing that, it might help a little.

so if your just trying to tone up your muscles a bit and increase your fitness, i think swimming could be very beneficial. but if your really trying to build up your muscles and get signifigantly stronger, i would just use that as a cardio workout.
 
Interval training is where you burn off calls and work your heart fast. very fast. some people do hours of CV but when your trying to build muscle all thats CV is burning up you muscle. So what we do is run short distances very fast, then rest untill we can do it again.

choose your type of CV, i.e. running. you plan to run for 20mins in total, with a few mins warm up and cool down. once you are warm you sprint, very very fast, as fast as you can untill it hurts and you just gotta stop, then you slow down to a walk, rest only as long as you need to then sprint again for as long as you can. you carry on in this way untill your at about 20mins then you should be ready to die.

just for an example here is one of my times from a few months ago, 2mins on (sprint), 2mins off (walk), 2on, 2 off, 90secs on, 2mins off, 80secs on, 2mins off, 60secs on, 2mins off, gave up after 18mins.
 
How can I find something inside this Board by similar words ?

I Can't figure out that How can I find something inside this Board by synonym words instead of exact words.
I searched for synonym words in http://www.google.com and
http://www.boardexplorer.com and I found this Board.
However inside the site I could not find any smart search. you should know exact words to find similar topics
any recommendation?
 
my recommendation is to try hard to find. It is an hard job. So you need to take advises of all people. But don't forget that you are the last person who will say "ok it is good or not"...
 
Guerilla Cardio

manofkent said:
Interval training is where you burn off calls and work your heart fast. very fast. some people do hours of CV but when your trying to build muscle all thats CV is burning up you muscle. So what we do is run short distances very fast, then rest untill we can do it again.

choose your type of CV, i.e. running. you plan to run for 20mins in total, with a few mins warm up and cool down. once you are warm you sprint, very very fast, as fast as you can untill it hurts and you just gotta stop, then you slow down to a walk, rest only as long as you need to then sprint again for as long as you can. you carry on in this way untill your at about 20mins then you should be ready to die.

just for an example here is one of my times from a few months ago, 2mins on (sprint), 2mins off (walk), 2on, 2 off, 90secs on, 2mins off, 80secs on, 2mins off, 60secs on, 2mins off, gave up after 18mins.
Click to expand...




I have an older fitness magazine with this type of routine callled Guerilla Cardio. It had an 8 minute routine, with 20 sec sprint, 10 sec rest intervals. It said you shouldnt try this as a beginner. I was going to pick that routine up in a couple months. Its supposed to be better than regular cardio for burning fat and calories, because the muscles keep buring for hours after the session. Just my .02
 
His workout was characterized by beating one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass, as muscles grow during rest periods and not during the actual time in the gym.

In order to promote growth, though, you have to give your muscles a reason to grow stronger, and annihilating one group per day with numerous sets and exercises will do the trick.

;)
 
Heh, well I read askmen.com every once in a while and came across it. I'm actually also in the process of trying out his routine and seeing where it takes me. I just thought it funny that you happened to mention Brad Pitt and Fight club on here and so I thought I would refer you too :p

Russ
 
wow. So you try the same training program too huh? :) How long have you been doing it? and what is the results up to now? :)...
 
Actually I just started last week, so no results to report as of yet! Let me know how it goes for you if you decide to go with it! ;)

Russ
 
If you are just startin out (like me one year ago, 25 lbs lighter much more muscle even less fat) I started with a routine taht was designed with beginners in mind. It builds lean muscle and stamina. After about six months I changed my workout routine (for 2 reasons 1 muscle memory, and 2 to develop mass which you cannot do on this routine it just gets you primed) to a push, pull, leg, routine to help build mass. I am getting ahead of myself the following routine set teh ground work and got my body ready for serious exercise, and I feel like if I had started any other way I would not have had the success I have had. From 205 lbs to 170 lbs, in six months. It is an antagonistic superset routine. That means you go from one exercise to another without rest and only rest for 1 minute after 2 exercises and for 3 minutes after your 3 set part.

Superset 1

Bench Press 10-15 reps
no rest
Bent-Over Rows 10-15 reps
1 min rest repeat 3 sets

rest for 3 min

Superset 2

Shoulder Press 10-15 reps
no rest
Chin-Ups 10-15 reps
1 min rest repeat 3 sets

3 min rest

Superset 3

Barbell Curls 10-15 reps
no rest
Skull Crushers (lying tricept extensions depending on grip) 10-15 reps
1 min rest repeat 3 sets

3 min rest

Superset 4

Leg Extensions 10-15 reps
no rest
Leg Curls 10-15 reps
1 min rest repeat 3 sets

Go home or do a little cardio... Your heartrate is already high because of the supersets, as a matter of fact you may have just given yourself a cardio workout check your heart rate to see.

I promise you some people are going to argue with this routine and all I can say is that it worked for me. Just create some good habits and don't miss working out, and if you do make it up. That is really the key to getting started anyway just do it.
 
thanks for that training program too chili125 but i didn't understand one thing. I'm already so thinner i think :) (only 65 kg for 182cm height ) . And should i do it everyday or how many days a week?
And also what do you think about the askmen.com's training program of the celebs?
 
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I do it three days a week, and if you want to get bigger just do fewer reps with heavier weight. Instead of going 10-15 reps do 6-8 reps with more weight. Remember if you want to gain weight you have to eat more calories than you burn. This can be tough if you have a high metabolism, but muscle is very heavy, and if you are trying to gain you have to eat more (good foods, high protein- tuna, chicken, etc...) food thann you are now because your body will be burning more when you work out.
 
Oh yeah, I lost the weight because I was too heavy. It is all about your goals. You could do the higher rep (10-15) and still gain weight and get the lean muscle you need to build on later. Lifting weights alone will not do it for you. You have to have the triangle to complete your body... exercise, diet, and dicipline. I am going to retract part of my last comment and say I still think it is a better that you start off with higher reps and stick with the 10-15 rep sets just to get you a base to build on later. Just remember to eat enough and you will not lose weight, but gain because even if your body fat count goes down your lean muscle mass will go up making you gain weight.
 
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