I’ve been hitting the gym since March 2024 and I’ve seen some improvements, but not massive ones. I’ve read that swimming is better and provides a full-body workout.
Can I still achieve a solid male physique with good triceps and a bigger chest by just swimming?
Sorry if this sounds like a silly question.
How long, and how often each week, would it take to get there?
You can definitely build a strong foundation with swimming. It’s one of the best overall fitness activities you can choose. Pair it with focused weight training to get the physique you desire.
Wil said:
You can definitely build a strong foundation with swimming. It’s one of the best overall fitness activities you can choose. Pair it with focused weight training to get the physique you desire.
Absolutely agree with this
Sorry to burst your bubble, but it’s kind of the opposite.
The impressive physiques you see on today’s swimmers are mostly due to weight training.
You can compare swimmers from now to those from the 70s and 80s to see the difference. Back then, gym workouts weren’t emphasized.
@Tamsin
I have to disagree there. The body shape, toned shoulders, and overall lean muscle comes from swimming. I’ve seen transformations in teenagers and young adults involved in competitive swimming. Weightlifting alone won’t give the same toned look like a swimmer’s body. Want to look even better? Blend swimming with three days of weight training a week. If you want efficient toning, swim every day. It even helps tone your hands.
@Cliff
Toning doesn’t really exist.
@Cliff
I do agree that swimming promotes distinct bone growth.
@Tamsin
I’m a regular swimmer and would never give it up, but I recognize it’s more about cardio and the swimmer’s high.
Just so you know, swimming might make you really lean.
Most swimmers with impressive physiques also lift weights while they swim.
Payne said:
Just so you know, swimming might make you really lean.
Most swimmers with impressive physiques also lift weights while they swim.
Actually, studies show that swimming can increase appetite. If you want to get lean, focus on your diet.
@Murphy
Most heavy cardio activities lead to increased appetite. It’s not just swimming.
Clair said:
@Murphy
Most heavy cardio activities lead to increased appetite. It’s not just swimming.
Swimming is known for making you hungrier compared to other cardio exercises.
Clair said:
@Murphy
Most heavy cardio activities lead to increased appetite. It’s not just swimming.
Swimming is known for making you hungrier compared to other cardio exercises.
Among all cardio workouts I’ve done, cycling made me the hungriest. It’s all subjective though – different people have different experiences.
@Clair
I’ve tried running, biking, and rowing, but none of them made me as hungry as swimming does. It hits me about an hour after I’m done in the pool.
From what I understand, swimming in cooler water releases a hunger hormone called ghrelin, making you feel like you need to compensate for heat loss. I don’t feel it as much in warmer water, but it does dehydrate me more. Remember, you’re still sweating even if you don’t notice it.
You can lessen those cravings after swimming by having protein-rich snacks ready for when you feel hungry. Seriously, avoid going grocery shopping in that state or you’ll end up with all sorts of snacks. Trust me, I’ve been there.
Payne said:
Just so you know, swimming might make you really lean.
Most swimmers with impressive physiques also lift weights while they swim.
That’s not right. A calorie deficit will make you lean. Eating enough will prevent that.
If you want a defined, muscular body, swimming alone won’t cut it.
While swimming is an awesome full-body workout, it focuses more on cardio than resistance training. Water can only provide so much resistance, so muscle gains will be limited.
What was your gym routine like?
I have a good build as a swimmer, but most of that muscle came from lifting during my sophomore year and not from swimming.
@Marley
I wasn’t really into benching or heavy lifting; I mostly did workouts for chest, arms, and shoulders, but I started weightlifting about two weeks ago.
Conley said:
@Marley
I wasn’t really into benching or heavy lifting; I mostly did workouts for chest, arms, and shoulders, but I started weightlifting about two weeks ago.
If you’re aiming to build strength and muscle, I’d recommend working on your largest muscle groups with compound lifts as your main focus. Then you can do accessory workouts as a secondary focus.
Finding a beginner lifting plan online focused on strength and size and sticking to it for six months could really help. Also, diet is key. Are you eating enough protein and avoiding junk food?
Conley said:
@Marley
I wasn’t really into benching or heavy lifting; I mostly did workouts for chest, arms, and shoulders, but I started weightlifting about two weeks ago.
Bench and lifting exercises are great compound movements. I actually suggest dedicating more time to them as they work larger muscle groups, stimulating greater testosterone production, leading to improved physique over time.