The only other thing I can suggest cmac is a reverse pyramid of sorts. I nicked this one off Men's Fitness and found I got gains the few times I've used it - at the moment I'd rather concentrate on strength than size, so I'm not doing it much, but it's not bad.
Start off at 80pc of max lift. Do as many lifts as possible until your form falters. Lower bar. Take off 20pc and immediately resume until form falters. Take off another 20pc and rinse and repeat, all the way down to just the bar. There is no rest apart from removing weight. The idea is - as I recall - to break down the muscle as quickly as possible.
Whatever you do, take as little rest as possible between sets. Similarly, if you're about as big as you feel comfortable with, but want to get stronger, take plenty of time between sets.
But yeah. It mainly comes down to hard work, eating everything and maximum sleep. I remember reading an article in which some weightlifter describes his life. He basically eats - trains - sleeps. He also eats a lot of food cooked in butter or milk.
You sure he's not hitting on you?
) although probably not swimming. At the moment when I do dumbell presses my forearms and wrists get stiff quick.
