Is BodyPump class enough to maintain muscle?
MrBiggiesworth
Posts: 846 Member
If I'm only trying to lose weight and maintain muscle mass will body pump classes be enough to maintain the muscle?
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Go ahead, Knock yourself out0
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I've been doing Les Mills Pump at home, and not only have I maintained the muscle I built, I also built a little more! I'm 11 weeks in right now...0
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I've been doing Body Pump regularly for a couple of months and I have maintained my muscle mass, burned fat, and seen more definition. Lifting low weights and high reps isn't going to make you bigger, but I definitely think its good for keeping you steady and getting a good workout in.
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low weight with high reps is a good way to maintain and tone those muscles. I'm not sure where they get that you will loose muscle mass by lifting lower weights Unless you are a Body builder and required HUGH muscles. otherwise it will tone and help strengthen and maintain. IN fact if you do anything like Julian Michaels 30 day shred. she talks about always using weights and working the small muscles with the big muscles so that you burn more calories. HMMM maybe I should go to body pump. I'm rather scared of it though! LOL0
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I've been doing a "PowerPump" class for 2 years now. If it feels too light, add more weight. If you feel they are going too fast, slow down. As my instructor says, it's my workout. I can do what I want. :-). I have loved the guidance that I get in the class and I've tripled the amount of weight I can lift. I have developed good muscle tone all over, and have great biceps. So, yes, it's enough to maintain muscle. Just use heavy enough weights and work hard. Good Luck!0
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It's certainly a lot better than doing no weight lifting. As long as you are making progression you'll probably be fine, honestly.0
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INteresting.0
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You definitely need weights in addition to the cardio. Body Pump is a great mixture of the two. I love that class! It's a great place to start. I still do it but have also gone to the weight machines and my BP instructor friend is going to train me how to use free weights soon (I hope!). And before you ask... NO I am NOT trying to become bulky! Just trying to continue to lose weight (body fat %) and define my muscles a tad.0
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Awesome. Tell us how it goes0
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I did Body Pump 3-4x wk for 1 1/2 years. It depends on what weight your using. If you are using the lowest weight and had been doing heavy weights, you will probably atrophy.
I have not seen many of the BP regulars "change" in the 1 1/2 years.0 -
Hey there! A little off topic...but how are you guys logging Bodypump class? I can find it in the database when I search calories, but can't seem to find it as a choice under Cardio or Strength. Thanks so much0
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You definitely need weights in addition to the cardio. Body Pump is a great mixture of the two. I love that class! It's a great place to start. I still do it but have also gone to the weight machines and my BP instructor friend is going to train me how to use free weights soon (I hope!). And before you ask... NO I am NOT trying to become bulky! Just trying to continue to lose weight (body fat %) and define my muscles a tad.
As a woman you will NEVER be "bulky". WOMEN.... Stop thinking this!!!!
If you want to lose BF% faster and get more defined muscles: Eat Clean + Lift heavy.
I have did body pump for 1 1/2 years 3-4x wk (using really heavy weights i.e 70lbs for squats, 40lbs. biceps). I'm only 5 feet tall and female.
My muscles only developed after I stopped BP and started lifting heavier.
Look at any fitness model/ crossfitters, their routines don't include Body pump.0 -
Hey there! A little off topic...but how are you guys logging Bodypump class? I can find it in the database when I search calories, but can't seem to find it as a choice under Cardio or Strength. Thanks so much
Log it as circuit training maybe?0 -
Hey there! A little off topic...but how are you guys logging Bodypump class? I can find it in the database when I search calories, but can't seem to find it as a choice under Cardio or Strength. Thanks so much
It is under Les Mills BODYPUMP. One of my favorite classes! 0 -
Hey there! A little off topic...but how are you guys logging Bodypump class? I can find it in the database when I search calories, but can't seem to find it as a choice under Cardio or Strength. Thanks so much
I log a 60 min class as 30 min circuit training, 30 min strength training. My instructor tends to do at least one exercise in each set to get our heart rate up, then 2-3 different strength exercises. We do anywhere from 3-5 rounds of each set, depending on how heavy we are lifting. Seems to be as accurate of a calorie count as I can find. (I really need to get a heart rate monitor. One day I will find out how many calories I really burn in these classes. I really feel like MFP over-estimates my calories anyway... but that's a whole other topic...)0 -
With a challenging weight on the bar you should be good to go on maintaining what you already have.
I've been doing so for 6 months as I drop weight, seems to be working great!
*make sure you get proper protein everyday to help with maintaining also.
Created by MyFitnessPal.com - Free Calorie Counter0 -
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With a challenging weight on the bar you should be good to go on maintaining what you already have.
I've been doing so for 6 months as I drop weight, seems to be working great!
*make sure you get proper protein everyday to help with maintaining also.
Created by MyFitnessPal.com - Free Calorie Counter
The most those bars hold is like 50-60 pounds. And they do squats and hip thrusts. Challenging weight is more than that, I'm afraid0 -
You definitely need weights in addition to the cardio. Body Pump is a great mixture of the two. I love that class! It's a great place to start. I still do it but have also gone to the weight machines and my BP instructor friend is going to train me how to use free weights soon (I hope!). And before you ask... NO I am NOT trying to become bulky! Just trying to continue to lose weight (body fat %) and define my muscles a tad.
As a woman you will NEVER be "bulky". WOMEN.... Stop thinking this!!!!
If you want to lose BF% faster and get more defined muscles: Eat Clean + Lift heavy.
I have did body pump for 1 1/2 years 3-4x wk (using really heavy weights i.e 70lbs for squats, 40lbs. biceps). I'm only 5 feet tall and female.
My muscles only developed after I stopped BP and started lifting heavier.
Look at any fitness model/ crossfitters, their routines don't include Body pump.
Wow you really used that much!? I think that's about what I use! Let's see for squats I use two of the really big plates, which I believe are 10 kg each, 2 of the 5 kg plates(the large ones for the ladies), and two of the 2.5 kg plates(the ladies call these the medium plates I ignore the tiny plates. So that is 35 kg which is about 77lbs + 4.5lbs bar?
So maybe 81.5 lbs for squats.
Biceps I just use the bar and the two 10kg weights so 20 kg is about 44lbs + 4.5lbs bar
48.5lbs for biceps.
I think that's right, I'll have to check the weights next time I go.
Still yours is really good most of the strongest women in my classes only use 2 of the 5 kg weight on each side plus 1 2.5 kg weight on each side for squats, so that is 25 kg which is about 55lbs + 4.5lbs bar
59.5lbs for squats
For biceps the most I've ever seen a woman use in my class is two of the 5kg weights plus maybe 2 of the 2.5 kg weights so that is. 15 kg which is about 33lbs + 4.5lbs bar
37.5 lbs for biceps. Hardley any of them lift that ever, only some of the instructors on easy tracks.
So your lifts are really good. I kind of feel like I need to up my lifts now.
I do realize that I won't add muscle while I'm doing this, but I just hope I won't lose much while I'm cutting. I also only do body pump two or three days per week, and I lift in the weight room the other two or three days.
No need to up the weights b/c of me.
Believe me I'm weak in comparison to the women in my crossfit class, who can deadlift 300 lbs. I have only been able to deadlift 225.
I usually lift more then the guys in Body Pump. I think because my 185 lbs back squat is harder than the (2 x 10Kg, 2x 5kg, 2 x 2.5kg) I do in BP. I guess that is the same as yours. I also like to compete w/ my gym partners (guys) who are squatting 4x10Kg. I can probably do that I just can clean the bar to get it on my shoulders.
With the bicep track I actually get the weighted bar at 40 or 50 (if I have lots of energy) from the weight room because it is easier on my grip and easier to go the track.
Didn't realize you were cutting... Good luck...0 -
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How many sets/reps, exercises? Now I'm curious.
I've never actually counted but there are a lot of reps per 'set' repeated about 3 times. Each segment has maybe a 3-5 minute song where you lift the whole time. I'd say anywhere between 20 - 60 reps in total in the 3 minutes, but its not just up and down reps, sometimes you will only go half way up and hold then back down, or stagger up or go up slowly to an 8 count or whatever. Lots of different patterns.
The one I attend isn't called body pump but its the same thing basically. It usually goes:
warm up
Squats
Chest
Triceps
Biceps
Back and legs (deadlifts, rows)
Lunges
Shoulders
Abs
cool down/Stretch
I probably put them out of order, and missed a track or two.
You can see videos of these type of classes on youtube.
It's better than nothing but not nearly as good as heavy lifting.0 -
It's not actually as easy as it sounds btw...
No one said it was easy. Running a 6 minute mile isn't easy, but it won't do much to preserve lean mass in a calorie deficit.
I didn't say it would...as i no nothing about that kind of stuff....i was meaning for people in general as soon as i explain what it is to people they always brush it into the "to easy pile"0 -
How many sets/reps, exercises? Now I'm curious.
Really low weights, like bench pressing 20-30 lbs over and over.
For like 4-5 mins per exercise
Okay, well that is interesting. I don't know if that would work for me. I admit I was curious because a lot of people do it. Sounds boring to push a weight for that long. Like a long boring sex session with no orgasm, just friction.0 -
How many sets/reps, exercises? Now I'm curious.
Really low weights, like bench pressing 20-30 lbs over and over.
For like 4-5 mins per exercise
Okay, well that is interesting. I don't know if that would work for me. I admit I was curious because a lot of people do it. Sounds boring to push a weight for that long. Like a long boring sex session with no orgasm, just friction.
it is to music etc so it's not really just "pushing weights"0 -
How many sets/reps, exercises? Now I'm curious.
Really low weights, like bench pressing 20-30 lbs over and over.
For like 4-5 mins per exercise
Okay, well that is interesting. I don't know if that would work for me. I admit I was curious because a lot of people do it. Sounds boring to push a weight for that long. Like a long boring sex session with no orgasm, just friction.
And that noise you heard was me snorting my pepsi through my nose. Thanks.
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How many sets/reps, exercises? Now I'm curious.
I've never actually counted but there are a lot of reps per 'set' repeated about 3 times. Each segment has maybe a 3-5 minute song where you lift the whole time. I'd say anywhere between 20 - 60 reps in total in the 3 minutes, but its not just up and down reps, sometimes you will only go half way up and hold then back down, or stagger up or go up slowly to an 8 count or whatever. Lots of different patterns.
The one I attend isn't called body pump but its the same thing basically. It usually goes:
warm up
Squats
Chest
Triceps
Biceps
Back and legs (deadlifts, rows)
Lunges
Shoulders
Abs
cool down/Stretch
I probably put them out of order, and missed a track or two.
You can see videos of these type of classes on youtube.
I'll scope it out. I don't wanna bash this because I've never done it. 30DS will kill you and looks easy as pie, lol. Thanks for answering detailed.0 -
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How many sets/reps, exercises? Now I'm curious.
I've never actually counted but there are a lot of reps per 'set' repeated about 3 times. Each segment has maybe a 3-5 minute song where you lift the whole time. I'd say anywhere between 20 - 60 reps in total in the 3 minutes, but its not just up and down reps, sometimes you will only go half way up and hold then back down, or stagger up or go up slowly to an 8 count or whatever. Lots of different patterns.
The one I attend isn't called body pump but its the same thing basically. It usually goes:
warm up
Squats
Chest
Triceps
Biceps
Back and legs (deadlifts, rows)
Lunges
Shoulders
Abs
cool down/Stretch
I probably put them out of order, and missed a track or two.
You can see videos of these type of classes on youtube.
It's better than nothing but not nearly as good as heavy lifting.
I realize that it is not as good as lifting heavy in the free weights section, but all I am wondering is if it will be sufficient to generally maintain muscle mass while on a deficit.
Dunno what "generally maintain" means. You will lose much more muscle mass on a deficit while doing this program versus a heavy lifting program.0
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