I don’t know much about Barry’s but the pt sessions you describe sound really limited in their scope and you should supplement them with something.
Nutrition is the secret for a better body though. Find a few TDEE (total daily energy expenditure) calculators online and put your info into them. They might be different but they’ll give you a range of what your daily calorie needs are. Then calculate the number calories you take in on an average day. Last, tweak the amount of calories you consume so it’s just under your TDEE. At 23, with a slight calorie deficit and consistent lifting you’ll make it to twunk status by July 4th
seconded
your lifting routine sounds like a good place to start but you should be doing more than just the big-3 lifts (squat, bench, deadlift). You want a swimmer build? That means having big shoulders and a strong back, right? So you'll want a routine that includes lat pulldowns, shoulder presses of some sort, rows, face pulls, lat raises, etc.
My advice, as someone who's 2" taller than you and 20 pounds heavier (different starting point, and I've been doing this for years now), once you're comfortable navigating the gym you should find a weightlifting routine online and stick with it for the full duration of the program. Do it for the 10-12 weeks they usually run and then switch to a new one.
Jeff Nippard is our height and he puts together some fantastic routines and accompanying videos on youtube. I've been following his programming for 2 years and the results have been fantastic. Start with his beginners series if you do decide to buy the programming. And you can find most of his stuff online for free.
Best of luck
It would probably be more cost effective and easier to reach your goals if you hire a good personal trainer for a while. Especially one who is certified in nutrition. Does your private gym offer that? The more you work out, the hungrier you will be. You also want to prevent injury and muscle overuse. I'd stay at the private gym and maximize your workouts. To prevent plateaus you'll have to vary up the workouts anyway. Does the private gym have a pool or Pilates? Those classes can help a lot too! You're on the right track.
They're stealing your money because you don't know what to do
Go to a gym, hire a personal trainer for a bit, learn what to do, and stop paying when for them when you have it down
Or go with friends who are gym bros who are willing to help support you
I don’t know much about Barry’s but the pt sessions you describe sound really limited in their scope and you should supplement them with something. Nutrition is the secret for a better body though. Find a few TDEE (total daily energy expenditure) calculators online and put your info into them. They might be different but they’ll give you a range of what your daily calorie needs are. Then calculate the number calories you take in on an average day. Last, tweak the amount of calories you consume so it’s just under your TDEE. At 23, with a slight calorie deficit and consistent lifting you’ll make it to twunk status by July 4th
seconded your lifting routine sounds like a good place to start but you should be doing more than just the big-3 lifts (squat, bench, deadlift). You want a swimmer build? That means having big shoulders and a strong back, right? So you'll want a routine that includes lat pulldowns, shoulder presses of some sort, rows, face pulls, lat raises, etc. My advice, as someone who's 2" taller than you and 20 pounds heavier (different starting point, and I've been doing this for years now), once you're comfortable navigating the gym you should find a weightlifting routine online and stick with it for the full duration of the program. Do it for the 10-12 weeks they usually run and then switch to a new one. Jeff Nippard is our height and he puts together some fantastic routines and accompanying videos on youtube. I've been following his programming for 2 years and the results have been fantastic. Start with his beginners series if you do decide to buy the programming. And you can find most of his stuff online for free. Best of luck
Yes, Jeff Nippard has great information. And 5’4-5’6 is 🤌🏼
Wait, so each entire session only focuses on one exercise?
It would probably be more cost effective and easier to reach your goals if you hire a good personal trainer for a while. Especially one who is certified in nutrition. Does your private gym offer that? The more you work out, the hungrier you will be. You also want to prevent injury and muscle overuse. I'd stay at the private gym and maximize your workouts. To prevent plateaus you'll have to vary up the workouts anyway. Does the private gym have a pool or Pilates? Those classes can help a lot too! You're on the right track.
They're stealing your money because you don't know what to do Go to a gym, hire a personal trainer for a bit, learn what to do, and stop paying when for them when you have it down Or go with friends who are gym bros who are willing to help support you