How much do you lift in Bodypump?
Replies
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Lunges are a killer! Fact!! I teach up to 15 BP classes a week, and they never get easier, so you might as well load up the bar and shape your tush :-) As for hurting your knee, make sure that the front knee doesn't come in front of the ankle, and keep the rear knee in line with ankle & hip. Always squeeze your butt whilst lifting (same in squats).
As a BP Instructor, I would always advise that if you want to increase your weights, spend a bit more time in the gym to increase your strength. Heavy weights, low reps. Then you can go heavier in Pump and increase endurance.
I'm not saying that you can't increase your max weight in the class, just that is more efficient to do it in the gym.
If you want to increase weights during classes, put on an additional weight at the start, then when your form starts to go out the window, drop the bar, remove a weight, and join back in. Obviously that works better in some tracks than others (eg pretty poor in squats but easily done in chest and back tracks).
Great advice!
I tried Body Pump a couple of times with my wife and got frustrated at the lack of this kind of advice. The instructors pretended they had gotten ripped by doing nothing but Body Pump and did not offer any advice on what weights to start with other than "go light."0 -
Warm up 10kg
Squat 30kg
Chest 15kg
Back 20kg
Triceps 12.5-15kg (depends on how my arms are)
Biceps 10-12.5kg
Lunge 10-20kg (depends on the track)
Shoulders 12.5-15kg on the bar, 5kgs to start
When i get to a plateau in lifting in pump, i do and play with the big weights downstairs to i know i get the form right in pump makes progression a bit slower, but hey better doing it safe.0 -
Wow, 30 Kg per side in Squads, that's great, includig bar you have lift 61.5 Kg!!! Very strong!0
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My average weights (total) are:
Warm-up - 10kg
Squats - 25kg
Chest - 20kg
Back - 20kg
Triceps - 17kg bar, 5kg dumbbells for kick backs, 10kg plate for standing overhead extensions
Biceps - 15kg
Lunges - 25kg
Shoulders - 5kg each dumbbells, 20kg bar
Abs - 5-10kg plates or dumbbells0 -
Just wanted to add to this thread because I just realised today in pump how far I've come in the last six months! I had a degree of muscle wasting from chronic steroid therapy. Been doing pump twice a week since October and here is what I lift now, and Im proud of my achievement!
Warm-up 7kg
squats - 20kg
chest - 2.5kg hand weights, I have a chronic shoulder issue
back - 12kg
Lunges - 10kg
biceps and triceps - 5kg
shoulders - 2.5kg each hand weight, 10kg bar for over head lifts
abs - 5kg
I am particularly proud of my squats which have increased from just 5kg when i first started and back which is up from 5kg.0 -
I've made mega progress in just the last month so wanted to update, particularly upper body improvement!
Warm up 7kg
squats 22kg
back 14kg
triceps 10kg
biceps 7kg
lunges 15kg
shoulder 2.5kg hand weights0 -
Wish i could figure out lbs to kg's!
Kgs are pounds multiplied by 2.2.0 -
hi!
I'm currently at (total kg's)
Warm up 7.5kg
Squats 15kg
Chest 10
Back 12.5
Triceps 10
Biceps 10
Lunges 10
Shoulders 10 bar 2.5 each hand weight0 -
Warm up: 12kg (26.4lbs)
Squats: 30kg (66lbs)
Chest: 15kg (33lbs)
Back: 17kg (37.5lbs)
Triceps: 15kg (33lbs)
Biceps: 10kg (22lbs)
Lunges: 12kg (26.4lbs)
Shoulders: 10kg (22lbs)0 -
Love BodyPump, unfortunately my favourite instructor left a few months ago so I stopped and began Stronglifts 5X5 in the gym.
Went to a class last week and nearly threw my standard warm up weight over my head! funny.
Really agree that not all instructors give correct coaching or even any advice. It's a shame.
Before SL 5x5 work I was lifting:
Squats: 12.5kg
Chest: 12.5kg
Back: 12.5kg on a good day - otherwise 12.5kg
Triceps: 7.5kg
Biceps: 7.5kg
Lunges: 12.5kg
Shoulders: 7.5kg
and after:
Squats: 20kg
Chest: 17.5kg
Back: 17.5kg
Triceps: 10kg
Biceps: 10kg
Lunges: 20kg
Shoulders: 12.5kg
I totally agree that some work in the gym will help a lot
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5'5", 120 lbs female
right now:
warm up: 35 lbs
squats: 90 lbs
chest: 55 lbs
back: 60 lbs
triceps: 20 lbs overhead, 18 lbs kick backs
biceps: 18 lbs each arm, free weights
lunges: 20 lbs free weights
shoulders: 40 lbs0
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