Les Mills Pump Workout

Metabolic type weight training tends to generate a higher calorie burn than traditional low rep training, the glycogen depletion that occurs increases whole body fat oxidation, and the hormonal response is actually quite similar to interval training (in The Stubborn Fat Solution, this type of training can be used to kick off the more intense Stubborn Fat Protocols 1.0 and 2.0).

Of course, many find that their top end strength falls somewhat while dieting; as well, when people get very lean, joints often get a little bit wonky under heavy loads. The lighter loads used in metabolic type work can be beneficial in that regards as well.

So those are the pros for this type of training: increased calorie burn, a nice hormonal response, easier on the joints, depleting muscle glycogen enhances fat oxidation.

Here’s the bad.

As I’ve mentioned repeatedly on the site, the primary stimulus for muscle growth is progressive high tension overload (e.g. adding more weight to the bar over time). Without getting into a big old technical discussion of protein synthesis and breakdown here (you can read The Protein Book if you’re interested); I’ll simply say here that the high tension stimulus that builds muscle is the exact same high tension stimulus that will maintain muscle mass when you’re dieting.

And that’s the bad of metabolic type weight training: while it has certain benefits that I listed above, it is an insufficient stimulus, for maintaining muscle mass (with one exception). At least if used by itself.

That exception is beginners. Complete beginners, who haven’t built any real muscle mass in the first place don’t have to worry much about muscle loss while dieting (just about any training will maintain it).

But for trained individuals beyond the beginner stage, using metabolic type weight training exclusively on a diet is a recipe for disaster. Please note the use of the word ‘exclusively’ in that previous sentence. I’ll come back to this in a second.

Keep in mind it's not strength training.

It's cardio based with light weights- but it doesn't fall under "strength training"

FYI

Keep in mind it's not strength training.

It's cardio based with light weights- but it doesn't fall under "strength training"

FYI

I totally agree. If you don't know the correct form, this is not place to learn. I have heard from Body Pump instructors that they are not allowed to go up to people to correct their form because it puts people 'on the spot".

I took the class 3x week for 1 1/2 years. Now I don't and just do heavy lifts/ HIIT/ Crossfit etx. I have seen faster and more changes after I stopped doing BP.

If you ever watch BP class, there are so many people with the worse form ever. No one will ever correct them.

I thought I had good form. After Crossfit, I was informed that I was doing it wrong and that is why I felt pain. After Crossfitting, my "bad" BP habits were corrected. I am now stronger and fitter and less things hurt.

I know some people who swear by BP... Probably b/c they have not tried anything else.

Good luck.

Keep in mind it's not strength training.

It's cardio based with light weights- but it doesn't fall under "strength training"

FYI

I totally agree. If you don't know the correct form, this is not place to learn. I have heard from Body Pump instructors that they are not allowed to go up to people to correct their form because it puts people 'on the spot".

I took the class 3x week for 1 1/2 years. Now I don't and just do heavy lifts/ HIIT/ Crossfit etx. I have seen faster and more changes after I stopped doing BP.

If you ever watch BP class, there are so many people with the worse form ever. No one will ever correct them.

I thought I had good form. After Crossfit, I was informed that I was doing it wrong and that is why I felt pain. After Crossfitting, my "bad" BP habits were corrected. I am now stronger and fitter and less things hurt.

I know some people who swear by BP... Probably b/c they have not tried anything else.

Good luck.

My pump instructors correct form all the time. I've had mine corrected or even been told to "stop swinging" during a track. If they do, they're trying to prevent injury or help you get the best out of your workout. I know it's awkward to be called out in class...but I'd rather feel on the spot for 2 seconds than be hurt so I can't go anymore!