body pump class and muscle bulk?

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.

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.

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.

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

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!

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!

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.

anyone able to help with this?

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!!!

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.

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.

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