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YES - BP is addictive!

Just resist doing the workouts on back to back days to get the best results. Try doing one of your alternative workouts on the day in between.

Mixing weight training out in front is another great way to keep your muscles challenged and prevent the plateau some worry about.

satsuma:

One final question - what to do when you reach the target.

That's a good question... there will come a point in Pump where you just won't be able to go any further... and you'll just be maintaining. Supplement with some gym weight work would be my suggestion... if, like me, you love the class and don't want to give it up.

At my peak for doing Pump I could lift (per side):

Squats 25kg

Chest 20kg

Back 20kg

Tris 15kg

Bis 12.5kg

Lunges 20kg

Shoulders 12.5kg

But that would kill me if I tried instructing with it now!

Thanks for the response Kevin.

Those are impressive weights.  I am actually quite interested in training as a fitness instructor.  My thinking is that as I do 9 1/2 classes per week plus running I could be using that time more productively.  Also, as my knowledge and fitness improves I feel I could actually add something by taking a class.  I am still, though, a little short in terms of where I would like to be fitness wise.

One of my observations has been that it would be very difficult lifting clsoe to your capacity and instructing at the same time.  I suspect lifting at around 75% of capacity might be better to enable you to actually observe what's going on in the class and to hold good form.

Just out of interest, how much can you bench press relative to your body weight?  I set myself the vague objective of being able to bench press my own body weight and, when I last tested 8 weeks ago, was some way short of that objective.  I suspect to make signoficant progress there I would need to look at an alternative or complimentary appraoch - spending time in the weight room. 

As I spend about 15 hours a week exercising I suspect I might need to focus more on quality as the scope for increased quantity is now limited.

Paul.

It's been a while since I did any gym weight training - but I'd expect to lift my own bodyweight. TBH, that would probably rank me as pretty average or below average though since I should be able to bench more than my bodyweight...

I could instruct with 50kg on the bar for squats (actually, I've done so with 55kg) - but not the chest/back weights anymore. Usually lift 12.5 per side or 15 in those tracks (maybe more if I get someone cocky in the class...)

Generally use 7.5 to 10 per side in tris/bis...

Depends on the track of course - wouldn't even think about using 20kg per side for Sweet Child O Mine chest track!

Thanks again for the response Kevin.

When you say "below average" in terms of the bench press I presume you are not comparing yourself with the average man in the street, but rathe,r with the average "fit" person, however that is defined?

Interesting comment about putting your weights up in the presence of a someone cocky in the class.  Not many people in my classes lift heavy weights - in fact sometimes I am lifting the heaviest weights now: and as you know I am lifting pretty modest weights.  I know fitness is really about competing with yourself, maximising your own potential - but I find it motivating to lift more relative to others, and at the same time to trying to improve my technique.  My class instructor lifts a reaonable amount, maybe 10-25% more than me on some weights, and I have set myself the target of matching her weights.  My feeling is that she probably likes to lift as much as anyone in the class, but that she also lifts well within her comfort zone.  It will be interesting to see if she increases her weights in due course.  I must admit she is pretty fit, taking one class straight after her body combat class, and another following a spinning class.

Thanks for the point about the chest track - I upped to 7.5kg and it was manageable.  Quite happy to get to the end of the track but, based on past experience it should be quite comfortable after a few weeks.

Any tips on aerobic fitness?

Paul. 

I'm not particularly fit at the moment - but someone with a reasonable level of fitness should be able to bench their own weight...

My experience in Pump would be that a large number of people don't work to their potential - they're just happy to be doing something - and tbh, that's fine to a degree... I personally try to encourage my participants to follow a guideline working from warmup weights - 3x warmup minimum for squats, 2x for chest and back, something above warmup for tris and similar or less for bis and shoulders - anywhere between chest and squat weight for lunges (although new participants always get a free pass to use no weight)...

On aerobic fitness? What do you want to get fit for? Running - run... Rowing...row, Cycling - cycle!!!

If you want a class to get yourself fit - RPM, BodyAttack, BodyCombat will do the job! Heck, dance yourself fit with Jam... Any form of aerobic activity is good! If you'd like something more specific then happy to offer suggestions!

Oh and well done on upping your chest weight - I'll expect to hear you've gone to 10kg by some point in August (no joke)!

Thanks Kevin,

With regard to the first point, I set myself that target, of lifting my own body weight, for that very reason.  It seemed a decent initial objective.  Rather akin to being able to do a set number of press ups.

My instructor advocates double the warm up for squats, which of course impacts on the other weights as well.  I take her advice with a pinch of salt but I do respect her viewpoint.

I am looking to do several things with my aerobic exercise:

(i)  - to improve my general aerobic fitness.

(ii)  - to reduce body fat (I suspect diet is the more important factor).  I am getting there in that my waist is now 34 inches, 5 feet 9, about 80kg), and I am aiming for 32 or maybe a little lower.  Weight is a less reliable guide as I am gaining a little muscle. 

(iii)  - I want to use all of my muscle groups for aerobic/ endurance exercise.  So possibly rowing would be a good addition to running.  I may need to look again at my schedule though to accommodate it.

(iv)  I find targets/objectives motivating - provided they are achievable and/or progress is made towards them.  So my targets are speed (7mph, 8mph,etc), and distance (6 miles, half marathon, maybe full marathon).  I calculate that whilst I am making positive progress my regime is showing benefit.  My normal run (5 times a week ) is 5 miles at 11.8kmph, which I am increasing by 0.2kmph per week for the time being.

(v)  If I do something I like to do it well. 

 Thanks for the encoragement.  10kg on chest by August - yes, that sounds do-able.   

Not many men do combat at our gym - in fact normally none in a class of 25 or so.  On the odd occasion when I have participated I found it a very good and challenging workout.  Body balance is similar, but I have persevered with that - last night there were 2 out of 20ish, but often I am the only male. 

Thanks again,

Paul. 

satsuma:

(iii)  - I want to use all of my muscle groups for aerobic/ endurance exercise.  So possibly rowing would be a good addition to running.  I may need to look again at my schedule though to accommodate it. 

If you like to work to targets aim for a sub 8 min 2k row on the C2 machine - sub 20 mins for a 5k - try to work towards a sub 7 min row for 2k (that's a decent challenge for someone of your size)

satsuma:

Not many men do combat at our gym - in fact normally none in a class of 25 or so.  On the odd occasion when I have participated I found it a very good and challenging workout.  Body balance is similar, but I have persevered with that - last night there were 2 out of 20ish, but often I am the only male. 

That seems to me to be as good as reason as any to do it...

Thanks for the suggestions Kevin, they are very much appreciated - and, I think, set an appropriate challenge. 

What's a C2 machine?  is it justa  type of rowing machine, with the 7m target being a step further.

Good point about the body combat class - one that I must admit has crossed my mind on more than one occasion.

Paul.

Sorry - C2 = Concept 2 rowing machine... every good home should have one (mine has)!

Your gym will probably have one!

You know what? The Original Poster's question made me think of something that I'd never really thought of in 7 years of teaching BodyPump. Should a participant factor in his/er bodyweight when choosing the right weight to push in the squat and lunge tracks?

Let's say two males - same age and fitness level - start BodyPump on the same day. One, like our Original Poster, weighs 250lbs. The other guy weighs 175lbs. Wouldn't it stand to reason that the heavier guy would need to use a lighter barbell, since he is already pushing more bodyweight up and down through the squats and lunges?

Hmmmmm...

ecullingham:

You know what? The Original Poster's question made me think of something that I'd never really thought of in 7 years of teaching BodyPump. Should a participant factor in his/er bodyweight when choosing the right weight to push in the squat and lunge tracks?

Let's say two males - same age and fitness level - start BodyPump on the same day. One, like our Original Poster, weighs 250lbs. The other guy weighs 175lbs. Wouldn't it stand to reason that the heavier guy would need to use a lighter barbell, since he is already pushing more bodyweight up and down through the squats and lunges?

Hmmmmm...

Not really - his legs cope with the extra weight anyway so should be proportionately stronger. You could equally argue that they should lift a percentage of their bodyweight which will be greater anyway!

Of course, if the 175lb person is an athlete and the 250lb person is seriously obese then a different set of rules apply!