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Ok - I LOVE body pump, but I have a question for any instructors who are willing to share their advice. How much body pump is too much? I usually go to body pump  four times a week. Yes, I am often a little sore, but it is a GOOD sore, because I can feel muscles being used that have been MIA for years. And I feel sooooo good when the class is over. In between my four BP classes each week, I fit in two body jam classes and one body attack. I just want to make sure that I am not "overdoing" it. I don't want to look like a woman weight lifter, but I do want that definition and tone that the weights provide.

Glad you've asked this. I do 2 Bodypump, 1 BodyCombat, 1 BodyJam, Salsa and gym work per week. I would be interested to get advice on what I need to do to really change my body shape? I'm 14lbs too much so feel I need cardio but feel much better suited to Pump. Help!

I'm not an instructor (but training to be one). Looks to me like you're getting plenty of cardio. Maybe challenge yourself on the amount of weight you're doing during Pump.  I do BP 3x per week, plus 1 Step class and treadmill work.  I've lost 7 pounds in the past month and lately have had lots of people asking me how much I'm working out and what diet I'm on.  Not on a diet, just working out  - surprisingly not hungry much since increasing workouts.  Although I'm not seeing much difference, others are noticing.  I've heard that once you stop seeing results, then change your routine.  Good luck to you and give it time.

Crystal

 

Ideally 3 times a week for the best results from pump. - Like Monday Wednesday and Friday. this gives a rest day to rebuild torn muscle fibres.

4 times a week won't hurt, but there will be one day that is not as effective.

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GO HARD OR GO HOME

I did a Mon Wed and Fri the other week (when I very occasionally do a 3 pump week it's Mon, Thurs and Sun and I don't do it 2 weeks in a row) and I felt like that last one was a total waste of time, it was release 65 each day and I was sick of it and although I found it a workout at the time and I sweated, I felt that last session was a waste and that Mon Wed and Fri is too close together. Likewise last night I did pump and I was still sore all over from a different class I did on Wed (aerobics though not weights), although my chest and arms got some workout, because my muscles were sore in my hips, glutes, waist and back already, I felt like I was getting no benefit in the tracks that work these groups. I think you need a good gap between pump classes of at least 2 days to get 100% benefit but that's just how I feel everyone is different. I'm trying to do too much now - since Xmas we have combat and blance now and I'm trying to fit them in but I looked my best when I was doing Pump Sun and Wed, Spin Mon or Sat, swimming Tues and Thurs and circuits on Fri.

This question seems to get beat to death about once a month and then arises again the next month.  Here's a little question before the answer : What's your goal in going to BP?  Maximum strength over time or is it more like sex, you do it as often as you can 'cuz it feels so good.

Maximum strength gains come from 2-3 intense classes per week with at least a day to recover between classes.

Otherwise you could probably get by with up to 6 moderate to low intensity classes per week without risking overuse injuries.  After an initial strength gain from increased fitness, your results will quickly plateau this way though.

Lots of people go to classes not for results but because they like being there, doing the classes, meeting friends, burning calories, whatever.  Nothing wrong with that.

Rex

 

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Excuse me... May I motivate you?

2-3 days is about right. I have found after 4 or even on the 4th class I start tearing my body done. I also incorporate other training as well such as gym sessions, cardio and a bit of kettlebell training as well as riding my bike. Nutrition is so important it really can't be stressed enough.

I would give yourself at least 24-48 hours between classes! Recovery is just as important as lifting!

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Tim