body pump class and muscle bulk?

Mufinz

I was hoping to get some opinions on body pump classes . I love this class and what it’s doing to tone my body from my waist up. I’ve started back at the gym about a month ago and was doing body pump only (no cardio) about 2-3 times a week.

I noticed my thighs bulking up even using the lowest weight so I started doing the elliptical machine on the lowest incline and resistance for some cardio prior to the body pump class a week and a half ago. My thighs still seem to be bulking up and this is NOT what I want. I’m looking to tone my thighs only. I’m starting to wonder what I’m doing wrong.

I did speak with the instructor and she asked how long I’ve been taking the class and I explained for a little over 3 weeks and 2-3 times per week and she said to give it another month. I’m also not loosing any weight, it‘s staying the same. I know muscle weighs more than fat and that muscles bulk and then start to shrink but I feel like (so do my jeans) they are not shrinking only getting thicker. I can see the slim muscle in the front of my thighs but the backs of them are thick.

I’m wondering how long will this take and am I doing something wrong? Is anyone having the same issue?

It’s very frustrating! thank you in advance for any feedback!

addisondisease2

I'm guessing you are eating at a deficit, so it would be very hard for you to build any muscle.

Also you are only doing cardio, so now it is EXTREMELY hard for you to build any muscle. (body pump is cardio, even though you are holding weights, you are not weight lifting)

If you are wanting to build some muscle, learn how to squat, dead-lift, thruster, bench press, overhead press, bent row, pull up, dip, clean&jerk, snatch. Do these with the heaviest weight possible without breaking form.

If you only want a stronger cardiovascular system, keep running and doing your cardio classes.

If this is the first while you've worked on in a long time it is most likely water weight. Your body is being stressed so its holding onto more water for necessary repairs.

I feel like my advice will fall on deaf ears, but cut some of the cardio and start lifting. Lift more than you do cardio. Unless you are training for a marathon you don't need that much cardio.

No you won't "bulk up" you are a woman, you don't have the genetics to "bulk up". Even a man has to lift and eat proficiently for a year at least to even look bigger than the average gym rat.

thefuzz1290

I'm guessing you are eating at a deficit, so it would be very hard for you to build any muscle.

Also you are only doing cardio, so now it is EXTREMELY hard for you to build any muscle. (body pump is cardio, even though you are holding weights, you are not weight lifting)

If you are wanting to build some muscle, learn how to squat, dead-lift, thruster, bench press, overhead press, bent row, pull up, dip, clean&jerk, snatch. Do these with the heaviest weight possible without breaking form.

If you only want a stronger cardiovascular system, keep running and doing your cardio classes.

If this is the first while you've worked on in a long time it is most likely water weight. Your body is being stressed so its holding onto more water for necessary repairs.

I feel like my advice will fall on deaf ears, but cut some of the cardio and start lifting. Lift more than you do cardio. Unless you are training for a marathon you don't need that much cardio.

No you won't "bulk up" you are a woman, you don't have the genetics to "bulk up". Even a man has to lift and eat proficiently for a year at least to even look bigger than the average gym rat.

You know, the dozen or so of us who say the same thing in every one of these threads just needs to have a standard response to cut and paste...it will save a ton of time :P.

Rae6503

Are you measuring this bulking? Are you gaining weight? Inches?

AntWrig

I'm guessing you are eating at a deficit, so it would be very hard for you to build any muscle.

Also you are only doing cardio, so now it is EXTREMELY hard for you to build any muscle. (body pump is cardio, even though you are holding weights, you are not weight lifting)

If you are wanting to build some muscle, learn how to squat, dead-lift, thruster, bench press, overhead press, bent row, pull up, dip, clean&jerk, snatch. Do these with the heaviest weight possible without breaking form.

If you only want a stronger cardiovascular system, keep running and doing your cardio classes.

If this is the first while you've worked on in a long time it is most likely water weight. Your body is being stressed so its holding onto more water for necessary repairs.

I feel like my advice will fall on deaf ears, but cut some of the cardio and start lifting. Lift more than you do cardio. Unless you are training for a marathon you don't need that much cardio.

No you won't "bulk up" you are a woman, you don't have the genetics to "bulk up". Even a man has to lift and eat proficiently for a year at least to even look bigger than the average gym rat.

All this or take Anabolic steriods.

Also a pound of muscle and a pound fat weigh the same, a pound.

unicornassassin

Well, I disagree, I consider body pump weight lifting...

I'd say listen to the instructor. My personal experience is that I didn't see any major difference in my legs (I do cardio, weight lifting, and tons of yoga) even as I lost weight. And then BAM just this last week I noticed they're a lot more toned.

AntWrig

Well, I disagree, I consider body pump weight lifting...

I'd say listen to the instructor. My personal experience is that I didn't see any major difference in my legs (I do cardio, weight lifting, and tons of yoga) even as I lost weight. And then BAM just this last week I noticed they're a lot more toned.

Even though you may use "weights", the class is purely aerobic. There is nothing anaerobic about Body Pump.

snookumss

You don't need to worry, your thighs are not actually growing!

If you take actual measurements now, and a month from now... I guarantee they'll have shrunk!
The work makes your muscles retain water to help them cope with soreness and heal faster. After a workout, and a few days afterwards you'll feel and maybe even look like they grew but trust me its only water. That will go away, my legs have been shrinking even though my muscles are way more noticeable and defined.

Keep up the work Girly and don't make the mistake many women make and drop the work because of natural initial changes!

unicornassassin

Well, I disagree, I consider body pump weight lifting...

I'd say listen to the instructor. My personal experience is that I didn't see any major difference in my legs (I do cardio, weight lifting, and tons of yoga) even as I lost weight. And then BAM just this last week I noticed they're a lot more toned.

Even though you may use "weights", the class is purely aerobic. There is nothing anaerobic about Body Pump.

I still disagree. But it's ok that we have different opinions

addisondisease2

Well, I disagree, I consider body pump weight lifting...

I'd say listen to the instructor. My personal experience is that I didn't see any major difference in my legs (I do cardio, weight lifting, and tons of yoga) even as I lost weight. And then BAM just this last week I noticed they're a lot more toned.

Even though you may use "weights", the class is purely aerobic. There is nothing anaerobic about Body Pump.

I still disagree. But it's ok that we have different opinions

Its fine if you disagree, but science will tell you that body pump is cardio, deal with it.

Mufinz

Rae6503 and snookumss since I started working out I've gained a few pounds around 3lbs. I did not do measurements prior to starting. I did this week though and plan to continue that weekly. I don't want to stop what I'm doing just frustrated with not loosing any weight while I'm doing the right thing watching what I'm eating and going to the gym. I understand why people give up but I don't want to do that. I'll keep doing what I'm doing and will keep weighing and doing measurements and maybe one day my body will get it.

Thanks again

Rae6503

The 3lbs is most likely water weight, and any increase in size is probably swelling. Take 2 rest days in a row, drink lots of water, keep your salt lowish and see where you are at. It should all be temporary and could even be hiding some real weight loss.

Gaining muscle (or "bulk") is VERY hard for men and even harder for women because we don't have nearly as much testosterone. I know because I've been trying. I've been eating nearly 3000 calories a day and lifting heavy 4 days a week (squats at 95lbs, deads at 155, bench at 85). In 4 months I've only gained 10lbs and some of that is fat.

alexandria412

I've just started the "New Rules of Lifting for Women" program. I'd recommend checking it out. He definitely dispels the myths about lifting-and-bulking, toning, sculpting, etc.

I know this doesn't help, but I'm so jealous to hear that you're gaining muscle!

morgansmom02

Maybe you are doing too much body pump. I only do it once a week, and I don't believe body pump is an aerobic class. There is nothing aerobic about it.

CarisseMak

I just wanted to weigh in on this topic. I am a Body Pump instructor and Body Pump is NOT cardio, it is resistance training. The reason for bulking up, is the layer of fat tissue (adipose) covering the muscle tissue. Make sure the diet is clean with carbs not being too high. Contrary to popular belief, females lifting heavy will not cause us to look like Arnold. Three factors come in to play for building muscle - testosterone, volume of training, and calories.

Keep the cardio going, but challenge yourself. Trim the legs with the stepmill, running, and PUSHING it on the elliptical. THESE are all cardiovascular. Make sure the diet is clean and keep the resistance training going. GO HEAVY!!

Hope this helps!

addisondisease2

I just wanted to weigh in on this topic. I am a Body Pump instructor and Body Pump is NOT cardio, it is resistance training.

You may be moving weight around, but the whole class is aerobic based, not anaerobic. Go ahead and Google the definition of each word so you can stop living in ignorance.

Just yesterday i did 30 minuets of Pendlay Rows, DB C&J, and Front BB split squats. All of these lifts are considered weight lifting, yet because I used a metabolic-conditioning approach, that whole half hour was cardio.

Sorry if you felt attacked in any way, but please don't try and teach any more broscience. It isn't helpful to the MFP community.

mbourke8

If you wear a HRM during class you will see that this is a cardio class, although not high intensity cardio. I take BP at the YMCA and they classify it as a Cardio + Strength class, because there are some components of resistance training to it, especially if you lift with high weight.

eeebee

I was searching for Body Pump threads and found this. I wondered if the research I found online about it was correct.

For my weight (approx 150lb) apparently I apparently burn around 348cals for a 50 minute class (NB. I would rather under estimate than over estimate cals burned, so I always subtract 10 mins for every class I do at the gym).

I do not own an HRM (intend to get one when I've saved enough ££ for a Polar) so for those who use an HRM, what are the average cals you guys burn (for your weight)?

Any answers would be appreciated, thanks.

eeebee

anyone able to help with this?

jgibson2

Thank you for this!

jgibson2

I just wanted to weigh in on this topic. I am a Body Pump instructor and Body Pump is NOT cardio, it is resistance training.

You may be moving weight around, but the whole class is aerobic based, not anaerobic. Go ahead and Google the definition of each word so you can stop living in ignorance.

Just yesterday i did 30 minuets of Pendlay Rows, DB C&J, and Front BB split squats. All of these lifts are considered weight lifting, yet because I used a metabolic-conditioning approach, that whole half hour was cardio.

Sorry if you felt attacked in any way, but please don't try and teach any more broscience. It isn't helpful to the MFP community.

Thank you for this!!!

daveainsworth

Murfinz, you are a woman and will find it extremely hard to bulk up, even if you're trying to. You certainly won't gain much muscle if you're on any sort of normal diet.

I'm a bloke, and until a week or two ago, I was doing weights three times a week and running three times a week, and not bulking up, because I just wasn't eating enough to do so.

If you are building muscle, good. You almost certainly do not have enough muscle for your overall health.

I say stick with what you're doing. Increase it if you like. It's extremely rare that you'll end up looking worse because you've done plenty of exercise. Although I might make an exception for Jodie Marsh.

jgibson2

This is straight from the website:
BODYPUMP™, the original LES MILLS™ barbell class, will sculpt, tone and strengthen your entire body, fast!
Great bodies aren’t born, they are transformed, using the proven BODYPUMP™ formula: THE REP EFFECT™ a breakthrough in resistance workout training. Focusing on low weight loads and high repetition movements, you’ll burn fat, gain strength and quickly produce lean body muscle conditioning.
BODYPUMP™ is one of the world’s fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl.

The cutting-edge BODYPUMP™ choreography, and chart-topping music is refreshed every three months, so with your choice of weight and highly-trained instructors you can get the group effect and the results you’ve been looking for!

BODYPUMP™ is enjoyed by millions of people around the world!

A typical class
•Improve your strength---Strength no endurance yes
•Perform 70-100 repetitions per body part totaling up to 800 repetitions in a single workout- at 30-40% of your 1RM who cares how many reps you’re doing?
•Improve your general fitness---if a novice then yes
•Shape and tone your muscles—if you are overweight/obese then yes b/c you should lose bodyfat which will reveal the underlying muscle
•Protect your bones and joints from injury—yes it is better than nothing but strength training heavier at 70-80%+ of your 1RM for 8-12 reps per exercise going through the FULL ROM will yield much better results increasing your bone mineral density and joint ROM
•Get into shape fast—I suppose if this is the only thing you can/will do

Overall I’m not a fan of BodyPump classes for several reasons.
Firstly, due to the low weights/high rep combo, you are working on muscle endurance, as opposed to muscle strength or hypertrophy, which is fine if that is your goal but most people actually want to gain a bit of muscle too. Women in particular love this class b/c they don’t want to gain weight but “tone”. Guess what it’s ok if you don’t lose tons of weight. What’s wrong with losing very little weight but gaining muscle and losing inches everywhere? You should focus on the mirror, not the scale, especially the very beginning or if you don’t have a lot of weight to lose in the first place.

Secondly, the reps are way too fast that in the end, you end up using momentum or crap form to keep up with the music, losing any potential effectiveness of the workout and putting you at risk of injury.

Not a bad way to get introduced to weight training. At least they do something for your endurance.
In short, if you want to get stronger and/or gain muscle/”tone”, stick to the heavy weights in the weight room.

eeebee

Really sound advice and input. I do agree that the reps do seem a bit fast at times. I can see how that affects your form and how it winds up you using more momentum as opposed to controlled strength.
The only problem is, at my gym, all the weights and machines sections are constantly full of men in groups who not only hog the machines but also stare at any woman who attempts to use them - it actually puts me off using them so body pump seems a good way to get into it.

mbourke8

mbourke8

I was searching for Body Pump threads and found this. I wondered if the research I found online about it was correct.

For my weight (approx 150lb) apparently I apparently burn around 348cals for a 50 minute class (NB. I would rather under estimate than over estimate cals burned, so I always subtract 10 mins for every class I do at the gym).

I do not own an HRM (intend to get one when I've saved enough ££ for a Polar) so for those who use an HRM, what are the average cals you guys burn (for your weight)?

Any answers would be appreciated, thanks.

I am around 150 lb and consider myself to be pretty "fit". My HRM shows around 3-400 calories burned after BP

swilk627

IMO, BodyPump is more about muscle ENDURANCE than it is about building muscle. Doing the same moves 5 dozen times over the course of a 5 minute song won't really build that much muscle - unless you're brand new to lifting. It just teaches your muscles endurance.

RebeccaGowing

Awesome inquiry! I naturally have larger thighs as well, and at one time thought that my thighs got 'bigger' if I went too heavy. But after doing some cross-training and watching my caloric intake for a period of time, my over-all size went down. My weight didn't drop too drastically, but in my fat-loss journey, the number isn't as important as it was when I was much heavier. Also, I now can lift heavier in BodyPump, and my thighs don't get 'bigger' anymore. Basically I know it's my diet, not the 'weight'. So with that said, my only advice is to be consistent with the whole picture (cardio, resistance/strength training, flexibility, food intake), not just squat/lunge weight, and you'll notice that everything will start shrinking, even if it's just a tiny amount! I commend you for being active! In the end, that's what matters.

--BodyPump Instructor (6+ years)

Yogi_Carl

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