dimanche 7 décembre 2014

Advantages and disadvantages over the "Body Pump"

Advantages and disadvantages over the "Body Pump"


I started to follow during the "Body Pump" it a few years ago in my first entry in a gym. As a beginner, Body Pump course allowed me to start learning the correct techniques of basic strength training movements like squats, slots or the bench press. However, over time, I'm a little tired of these courses, as well as Body Pump has many advantages, this type of course also has some disadvantages.


But let's start with the pros:

This is a very entertaining group lessons

If the instructor is enthusiastic and motivating course time passes very quickly. Each song is a different muscle group to work. Although the music is sometimes a little "boom boom", the songs help to perform the movements in rhythm, even for people with little or no sense of rhythm. The major muscle groups are worked during the time course.

Body Pump is a good course for beginners but still stimulating for "body pumpeurs" more experienced

Collectives Body Pump classes are very beneficial for beginners to learn the movements without risk of injury. Everyone works at their own level with the weight of his choice on the bar. The instructor describes the correct execution of movements and correct if necessary beginners. When the instructor is doing its job, it motivates the group by getting them to focus on technique, stooping lower, maintain a contraction, ect.

Different types of people follow during Body Pump

Unlike other group classes that often attract a highly targeted audience (eg mainly women for over steps), Body Pump classes do not really have a specific audience: young, old, women, men, public participants is varied.

All Body Pump classes are identical in all gyms and all countries

All the lessons of Body Pump is done with the same music and the same movements in all gyms clubs. Lesmills, creative New Zealand society of the program, is somehow the "Mc Donalds fitness": each course has the same shape and structure across the globe. Lesmills releases a new version of the course with new songs every 3 months.

The cons:

The many repetitions

Body Pump helps burn calories (like all other types of group classes), but does not "sculpt" his muscles really like the traditional weight training. The high number of repetitions (eg do a bench press non-stop for 3 minutes) mainly promotes endurance and less pure strength or muscle mass compared to a number of traditional weight lifting repetitions (from 1 to 20 repetitions).

Body Pump courses are generally recommended for women who wish to strengthen. Indeed, as I described in the benefits, this type of course is perfect for beginners to learn the basic strength training movements. However, long-term, even increasing the weight used, the body pump price movements (except squats, pumps and prints) are 50% to see 60% of the insulation movements (isolating a particular muscle) they have less effect "sculpting" and slimming than large base weight movements like squats, deadlift or pulls. These large poly-joint movements recruit large muscle groups, so a lot more muscle fibers. They save time because they are more efficient, especially for the female body reacts much less visible to bodybuilding workouts because of its low level of testosterone.

As for men, Body Pump increases very little muscle volume. It is found by observing the participants who regularly follow the group lessons without ever result only in the weight room: they are relatively muscular.

Few functional applications

In my humble opinion, there is not really functional interest to isolate certain muscles (except if we rehabilitation following injury) do bicep curls with light weights for 4 minutes will never concretely in the life of every day. By cons, it is easy to imagine many situations where you need to move a heavy object for only a few repetitions or carry heavy bags while walking.

The same music for 3 months ...

Sometimes some songs are really catchy, but others are much less pleasant to see downright soûlantes. Listen to the same songs every week can get pretty boring. Many instructors also do not use the same songs for 3 months, but some songs re-use old versions to vary their courses.

Some participant (s) never progress

Whatever weight than other participants use you tell me: what matters is your personal effort. Indeed, it is quite right, but take part in a Body Pump class in which all participants (and especially participants who irrational fear to transform into He-Man overnight) under-load their bar with half weights they could actually use can actually be demotivating. The advantage of group dynamics is undeniable in group lessons, but this process can sometimes have a negative effect when the whole group restricts its effort, it becomes more difficult to motivate the individual level. That said, I also participated in Body Pump course of which participants were "hard-core" and used the impressive weight. Everything depends on the public gym in question.

in conclusion


For me, Body Pump classes are standardized courses that are very beneficial for beginners, but may in the long tiring. Nothing beats a customized program for each individual based on its objectives and its peculiarities.

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