I dont want to get BIG just lean

[Lavalamp]

I'm a distance swimmer and want to get longer and leaner (drop 20 lbs and loose BF)
I dont want to get bigger per se, but I do want to be stronger in my upper body--lats, shoulders & core.

Should I do lighter weights with more reps or just stick to the 12-10-8-6-12 alternating UB and LB formula?

Cardio intervals in the pool are no problem but Im also trying more treadmill and eliptical HIT training to add muscle confusion to the mix.
Any advice much appreciated!

[jamesgarcia]

I lift to the appropriate intensity levels and described workout. When I get to my level nine and ten intensities, I am going pretty tough. I feel like when I lift that I push myself like a body builder would except I have gotten really lean on the program. As of today with a height of 6'1, I now weigh 167lbs and that is down fifteen pounds.

Follow the program like it says and you will get the results you want. I don't recommend self improvised tweaking... for the most part.

[Lavalamp]

Thanks much! Will follow your advice

[LoisT]

I started 4 weeks ago and I'm slimming down

[Lavalamp]

I'm on my 2nd "official" week now. I did 2 weeks of various stuff before that BUT YES following the pgm is seemingly working right now--The scale has not moved much but I can tell body fat is dropping!

[Jared]

You have to eat big to get big --- do weights and food as rx'd and you'll be well on your way!

Looks like you should be around Week #10 now? Howzzit goin?

[wagnerwellness]

I would follow the plan and once you have completed the plan you will know what your body needs. Recent studies have shown heavy weights with low reps do not add too much bulk for the most part. Higher weights and less reps is really for muscle strength. Higher reps and less weight is for muscle endurance. Both of which you want. Both are beneficial and it is great to change things up (after the program)!