Gaining muscle with BodyPump class
ChinUp4Life
Posts: 61
Hey everyone,
My gym just introduced Les Mills BodyPump, which is a weightlifting/endurance based exercise class focusing on high reps and time under tension.
I think you can tap into some muscle potential with a class like this -- both men and women. However, there is a strategy that should be implemented.
30 mins prior to the class, you should "prime" the muscles. You want to activate some of the high threshold motor units and the fast twitch muscles by doing just a few reps of high intensity lifting. For example, do a front squat at 90% of your max for 2-3 reps. Then a close-grip bench press with 90% max, and either a Row or Pullup exercise with 90% max for 2-3 reps.
This should not fatigue you, the primary goal is to activate the fast twitch muscles so that once you are doing the BodyPump class, you will receive additional benefit from time-under-tension principles.
Just my thoughts needed to get it out...
My gym just introduced Les Mills BodyPump, which is a weightlifting/endurance based exercise class focusing on high reps and time under tension.
I think you can tap into some muscle potential with a class like this -- both men and women. However, there is a strategy that should be implemented.
30 mins prior to the class, you should "prime" the muscles. You want to activate some of the high threshold motor units and the fast twitch muscles by doing just a few reps of high intensity lifting. For example, do a front squat at 90% of your max for 2-3 reps. Then a close-grip bench press with 90% max, and either a Row or Pullup exercise with 90% max for 2-3 reps.
This should not fatigue you, the primary goal is to activate the fast twitch muscles so that once you are doing the BodyPump class, you will receive additional benefit from time-under-tension principles.
Just my thoughts needed to get it out...
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Replies
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I go to body pump class at the Y. I never tried 'priming' the muscles. Will give it a shot next time.
Thanks for the info!0 -
so let me get this straight, to get the most out of body pump i'd have to do another workout before hand?
what's the point of body pump then?0 -
so let me get this straight, to get the most out of body pump i'd have to do another workout before hand?
what's the point of body pump then?
cardio0 -
My gym offers a bodypump class that I have been afraid to try. Maybe I will give it a go0
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BodyPump is an endurance weightlifting based workout. You are using a weight between 10-45 lbs, which will be challenging given the 120+ seconds of no-rest exercise for a muscle group.
So like someone said, you're getting closer to that cardio exercise range as opposed to the muscle toning area.
By priming the muscles beforehand with heavy weights, you should be getting the best of both worlds and therefore progress faster.0 -
BodyPump is an endurance weightlifting based workout. You are using a weight between 10-45 lbs, which will be challenging given the 120+ seconds of no-rest exercise for a muscle group.
So like someone said, you're getting closer to that cardio exercise range as opposed to the muscle toning area.
By priming the muscles beforehand with heavy weights, you should be getting the best of both worlds and therefore progress faster.
ahh ok. so technically you arent gaining muscle with body pump, but with the priming workout before hand.0 -
I love BODY PUMP, but its so popular at my gym that I have stopped going
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BodyPump is an endurance weightlifting based workout. You are using a weight between 10-45 lbs, which will be challenging given the 120+ seconds of no-rest exercise for a muscle group.
So like someone said, you're getting closer to that cardio exercise range as opposed to the muscle toning area.
By priming the muscles beforehand with heavy weights, you should be getting the best of both worlds and therefore progress faster.
ahh ok. so technically you arent gaining muscle with body pump, but with the priming workout before hand.
Think of the primer and BodyPump as synergistic. The primer exercises should allow for greater benefit from the endurance exercises. Basically allows you to activate overall more muscle... therefore resulting in a better metabolic boost and potential muscle building benefits.
After that, it's about getting plenty of protein and rest.0 -
So in other words, BodyPump is cardio/ endurance with weights.0
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BodyPump is an endurance weightlifting based workout. You are using a weight between 10-45 lbs, which will be challenging given the 120+ seconds of no-rest exercise for a muscle group.
So like someone said, you're getting closer to that cardio exercise range as opposed to the muscle toning area.
By priming the muscles beforehand with heavy weights, you should be getting the best of both worlds and therefore progress faster.
ahh ok. so technically you arent gaining muscle with body pump, but with the priming workout before hand.
Think of the primer and BodyPump as synergistic. The primer exercises should allow for greater benefit from the endurance exercises. Basically allows you to activate overall more muscle... therefore resulting in a better metabolic boost and potential muscle building benefits.
After that, it's about getting plenty of protein and rest.
Would love to see something more concrete on this theory.
To me its like the others have said, you do hypertrophy/strength work before and this effective acts as your post lifting cardio.0 -
Never heard it called BodyPump before, but this is how I have been working out for a month using the 15 minute workouts from Men's Fitness. For those saying you don't gain muscle, well that's wrong. I basically do 10 to 12 reps of 4 to 5 different exercises that are basically supersets and if you do them right, you should be failing on the 10th to 12th rep. You do the exercises as a circuit without breaks until all 4 or 5 are complete. Then you get a 60 to 90 second break and start over again.
Yes, your heart rate stays up is you are doing it right. You should not be able to carry on a conversation due to trying to catch your breath. This is supposed to maximize afterburn, so it's great for burning fat, but I have gained quite a bit of strength and muscle tone as well.
I've recently switch from a total body workout to working specific body parts.
But I will try hitting some heavy weights before starting just to mix it up for a month or so. Thanks for the tip!0 -
I take a Group Power class at my gym 2-3 times a week. I love it and have built up the perfect amount of muscle for my body with it. Haters are gonna hate, it works for me though!0
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Sounds like "preexhausting" that some body builders use to try and get a bodybuilding workout using lower weight. I dont know much about it. I remain skeptical but open minded.0
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i'm glad someone posted on this topic because i've had a question for a long time...
I did bodypump class on cardio days (tue, thur, sat) and did strength training (mon, wed. fri) because i too thought it was a cardio class, but stopped after my class instructor suggested it doesn't give my muscles time to "rest" since it is strength/endurance combination...
should i go back to doing it on cardio days? i really enjoyed it..0 -
There are a lot of theories about muscle growth, but what I'm getting at here are the following.
1. Strength (Central Nervous System activation)
-Taps into the most powerful muscle fibers, with potential for muscle growth
2. Time under tension (BodyPump / endurance)
-Weights under 40% of your 1RepMax are highly unlikely to activate the fast twitch muscle fibers
-Time under tension can still recruit a lot of endurance fibers and will bring a lot of blood flow and potentially anabolic nutrients to the muscle groups.
If high threshold (strength) fibers have already been activated (Central Nervous System), then the additional time under tension with BodyPump may support the growth of multiple types of muscle fibers -- which should lead to more overall development.
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There are a lot of theories about muscle growth, but what I'm getting at here are the following.
1. Strength (Central Nervous System activation)
-Taps into the most powerful muscle fibers, with potential for muscle growth
2. Time under tension (BodyPump / endurance)
-Weights under 40% of your 1RepMax are highly unlikely to activate the fast twitch muscle fibers
-Time under tension can still recruit a lot of endurance fibers and will bring a lot of blood flow and potentially anabolic nutrients to the muscle groups.
If high threshold (strength) fibers have already been activated (Central Nervous System), then the additional time under tension with BodyPump may support the growth of multiple types of muscle fibers -- which should lead to more overall development.
Lots of maybes and a pic - nothing what I would call credible. Why not just heavy lift for 45 minutes and do HIIT for 20?0 -
This is for people who are taking BodyPump at their gym.0
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This sounds like a pretty bad idea. Jump in and do some 90% 1RM work cold? Seems like a great way to injure yourself. Why not use the bodypump (whatever cardio/circuit training) to warm up and then try the really heavy work?
Or just do some regular warmups, then your heavy lifting sets, then walk out of the gym and avoid doing bodypump altogether?
Seems at the very least this is just over complicating things for no discernible benefit.0 -
I guess I just don't "get" body pump classes, lol.0
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I love BodyPump! You have to get to my gym extra early, even for the 5:30 am class, if you want a spot. I wish they'd put out DVD sets so I could do it at home as well...0
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Definitely warm up for the heavy weights. Anyone lifting heavy should know that.
As for people saying, "don't do BodyPump" you clearly don't belong in this thread. There's many reasons why classes are popular at the gym, and something like BodyPump tends to fill up pretty fast.0 -
I love BodyPump! You have to get to my gym extra early, even for the 5:30 am class, if you want a spot. I wish they'd put out DVD sets so I could do it at home as well...
Yea it definitely pushes me more than I would on my own.0 -
I've seen increased muscle tone from Body Pump, but my biggest takeway from it was increased muscular endurance...definitely a class worth taking if building strength/muscular endurance and lean mass is your goal, but it's not really for someone working towards hypertrophy...just my take on it
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IMG_1294 by paulineb251, on Flickr
I go to bodypump at the gym. I really enjoy the class and try to go about 2-3 times per week. I have been going since January and I'm quite happy with the results. Its a full body workout, especially if you push yourself.0 -
As for people saying, "don't do BodyPump" you clearly don't belong in this thread.
You are obviously unclear about how this whole internet forum thing works. People put posts up and others give thier opinions. Thus, a forum. If you want content control, start your own website.
For those that enjoy cardio/ endurance with weights, great. It can have it's place. As for suggestions of muscle building, that is highly doubtful. For general muscle conditioning and cardio endurance, it's an option if that's your goal.0 -
My gym offers a bodypump class that I have been afraid to try. Maybe I will give it a go
Go for it.........I've been doing both Body Pump and Body Combat and love them. Down 6lbs since I started taking the active carido classes at the gym.
Also there is not much demand for coordination like step or zumba :laugh: :laugh:0 -
IMG_1294 by paulineb251, on Flickr
I go to bodypump at the gym. I really enjoy the class and try to go about 2-3 times per week. I have been going since January and I'm quite happy with the results. Its a full body workout, especially if you push yourself.
Look at you!! Way to go. I honestly couldn't even do all the reps that the instructors were doing, but I think if I kept at it I would be able to get closer.
Out of curiosity, what type of nutrition do you do before / after your body pump class?0 -
My gym offers a bodypump class that I have been afraid to try. Maybe I will give it a go
Go for it.........I've been doing both Body Pump and Body Combat and love them. Down 6lbs since I started taking the active carido classes at the gym.
Also there is not much demand for coordination like step or zumba :laugh: :laugh:
Good job. Keep at it and look for results. If you hit a plateau, maybe try some strength stuff for a few weeks, and it might also have carryover to the classes.0 -
You are obviously unclear about how this whole internet forum thing works. People put posts up and others give thier opinions. Thus, a forum. If you want content control, start your own website.
Actually I appreciate that despite criticism you maintain a respectful tone. People should exercise some self-control as to what topics they post in. This topic is about people doing BodyPump and if someone has no interest in BodyPump, they may be better off starting a topic about what they are interested in. Thus, a productive forum.0 -
One of the elements of a forum is that people can post wherever they choose despite what you see as their lack of self control.0
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