Training & Nutrition - Upper body muscle question

I want to reduce the size of my upper body. It's not that I have very large muscles, but my upper torso is very dense, or thick, from front to back. I have very large abs also and I'd really like to reduce those and make them flatter.

I have lifted weights for years never with the intention of getting big. Now this could be my genes that make me this way, but if there is something I can do with my weight workouts to help this I'd take that route.

I assume I can reduce the weight and up the reps, but how much? I want to maintain strength but reduce size. Is that even possible?

I currently weigh 175 @ 5'9" and I'd like to get down to 165. I really think dropping muscle weight is the only way I can do this.

Any ideas?

I'm on a 4 week program to do that.
-Week 1 30 reps x2 sets at ~65% 1 rep max (2 days/week)
-Week 2 40 reps x2 sets at ~60% 1 rep max (2 days/week)
-Week 3 50 reps x2 sets at ~55% 1 rep max (2 days/week)
-Week 4 rest

Don't to the sets back to back, do a circuit and move from 1 exercise to the next with little rest. It'll get your heart rate really going. You'll burn through your glycogen and break down your muscles. But working them will keep them strong.


That's what the trainer tells me anyway. I just did Week 2 day 1. It's pretty tough. I've read about similar routines. The point is it'll reduce fat and muscle, and should make you pretty ripped over time.


I'm also riding 60-100 miles / week on this schedule.

Having said all that, I'm not an expert, and I don't know how well this will or won't work. All I can say is I'm really tired right now, these workouts are a lot harder for me than max strength building or power building days.

ronjon is pretty on, he must have a pretty good trainer, high reps low rest time betwen reps. best thing to lean out muscle but keep strength.

I'm on a 4 week program to do that.
-Week 1 30 reps x2 sets at ~65% 1 rep max (2 days/week)
-Week 2 40 reps x2 sets at ~60% 1 rep max (2 days/week)
-Week 3 50 reps x2 sets at ~55% 1 rep max (2 days/week)
-Week 4 rest

Don't to the sets back to back, do a circuit and move from 1 exercise to the next with little rest. It'll get your heart rate really going. You'll burn through your glycogen and break down your muscles. But working them will keep them strong.


That's what the trainer tells me anyway. I just did Week 2 day 1. It's pretty tough. I've read about similar routines. The point is it'll reduce fat and muscle, and should make you pretty ripped over time.


I'm also riding 60-100 miles / week on this schedule.

Having said all that, I'm not an expert, and I don't know how well this will or won't work. All I can say is I'm really tired right now, these workouts are a lot harder for me than max strength building or power building days.

So do my usual workouts just up the reps, lower the sets and reduce the number of days I work out. Soounds simple enough.