Does Swimming Build Muscle? Is Swimming Helpful for Muscle Building?

Swimming is one of the best workouts for building muscle. When compared to the workouts done in the gym or at home, swimming is a much easier activity to perform in order to experience muscle growth. It provides the benefits of exercises based on cardiovascular workouts. When undertaking swimming in order to build muscle, there are some steps which should be followed. Follow those steps and you will definitely see an increase in size of your muscles.

Swimming for Muscle Building

Step 1:

Before starting, have a warm-up in order to get some blood flowing to the muscles and the joints. People who are beginners in swimming can choose whatever stroke they are comfortable with, and may have rest periods between laps. Later, these rest periods should be made less frequent, moving from once every lap to once every two laps, and so on.

Step 2:

Take the swim paddles and start swimming for 500 m. This pull workout will help in developing muscles like the biceps, triceps, and the chest and back muscles. There is no need to swim quickly for this step. Slow swimming can be done by beginners in order to avoid injury, such as swimmer’s shoulder, which can occur when the biceps are overstressed for long periods of time. While doing this pull, try to avoid overworking the biceps muscles.

Step 3:

In this step, you should work on your legs, abs, and glutes. Beginners in swimming can hold the top of the kickboard and advanced swimmers can hold the side of the kickboard. Position your arms in front of your face. Bring both legs together and swim with a butterfly kick. Dolphin kicks can also be done, which help in working out the hamstrings, quadriceps, and gluteals. Beginners can swim for 6 laps and take a rest after that, while advanced swimmers can take a rest and continue for 10 laps.

Step 4:

This type of swimming helps in building the abdominal muscles. The pike swim is the technique used for building the abdominal muscles. For this, you should face forward and assume a position where the toes should be above the surface of the water. While in the same position, use your hands to move forward for one entire lap. Depending on your capacity, you can continue with the laps or you may pause to rest before continuing.

Step 5:

This is finally done in order to cool down. For this, simply perform free-style swimming for four to eight laps to allow the muscle temperature and the heart rate to return to normal before leaving the swimming pool.

Swimming can definitely help in muscle growth provided that the above activities are followed. People who want to build their muscles quickly but not to bulk up drastically often choose swimming as their preferred activity.  On the other hand, those who want to build their muscles competitively are better off working in a gym, as swimming results in a smaller amount of muscle growth in comparison.

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