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Hello,

I was just wondering if doing bodypump will make you even more muscular? Cause I'm a female with a rather muscular body shape for my size. I want to lose some weight but afraid that bodypump will cause me to look even more muscular as of the weights and other stuff that is used during the classes. Help?

I am a personal trainer and I get asked this question all the time....here is one way to think about it...when we lift weights on the weight floor, it is usually shorter in repititions and heavier in weights...in Pump, we use lighter weights and way high in repititions....shorter reps and heavier weights=big muscle....lighter weights and higher reps=long muscles.

 another way to explain it...think about sprinters; they have big, powerful, explosive muscles.  Now think about long distance runners...long, thin, endurance muscles.  At Pump's high reps, our bodies can't afford to carry a bunch of thick mass.  So for someone who tends to build thicker muscles, Pump can give you the weight workout that will help to build the longer endurance muscles....

You can't change genetics...if you are muscular, you are muscular.  What can change, though, is reducing the fat that sitting on top of your muscles making them look bigger.  BP burns calories by challenging both your muscles and the cardiovascular system. 

Take a hard look at your diet, too.  You may be sabatoging your body by eating the wrong things.  If you are a muscular person, you should be making sure you are getting enough protein to satisfy you and not grabbing for simple sugars and carbs. 

I am a PT as well, and as LMIFunkie stated, BP is a Muscular endurance workout. The beauty of it is that is designed as interval training where you are working opposing muscle groups, challenging your cardiovascular system with the intensity of the leg and back tracks and building muscle that is needed for everyday activity. In terms of caloric expenditure, studies have shown the AVERAGE calories burned in one BP class is 473. This includes Exercise Post Oxygen Consumption (or the "afterburn").

No, you cannot change genetics but you can alter the cards your dealt with somewhat. You will see an improvement in your body composition (ratio of muscle to bone to fat). With Body Pump, it takes approximately six weeks for you to really start to notice a change. At that point, it is time to increase your loads and keep the body "guessing". This prevents the dreaded "plateau"!! 

When I used to train on the weight room floor and did what I call "regular" lifting for my fitness competitions I got BIG and bulky!! I hated that look! Body Pump has allowed me to streamline my body and develop nice, toned muscles that don't look out of proportion to my frame. Add in your doses of cardio with sensible eating and BAM!!! You got it! 

Don't be afraid of becoming the stereotypical "big and bulky" lifter. That won't happen in Pump and the muscle that you will gain will help you prevent osteoporosis, increase your metabolism, not to mention make you look good as well! You're on the right track! Keep Pumpin!

It really depends on what you call muscular. If you class someone who has a build like a Rugby or League player who are usually between 10-15 % bodyfat, no Body Pump won't develop that kind of body. I am refering to males of course. If you look at someone like Bruce Lee or some of the professional boxers like Floyd Mayweather or Ricky Hatton when they do a weigh in and see how  cut and defined they are, yes Pump will give you a very defined body, provided you train very intensely and your nutriton is spot on. I am just giving you examples. In my book Pump gives you muscularity, that is probably better described as definition.  Along with spinning and kettlebell training the combination is unbeatable.

I've been taking Pump for 5 years and teaching it for one.  My body has only gotten leaner and stronger over time.  I teach four classes a week (which is probably 1 class too many!) and it's really helped me lose weight.  I wasn't even TRYING to lose weight and am now down 9 lbs. from when I took my initial training.

Personally, I LOVE the female instructors with REAL MUSCLES!  My participants like instructors who are athletic, inspiring and authentic.  I don't think anyone gets motivated by the pencil-thin girls who lift a medium and a small on each end for squats.  I actually just had a participant (who just ran the Boston Marathon in 3:30:00!) tell me that her goal for the summer is to lift as much weight as me.  And she already has a very lean, very toned runner's body.  So I bet you anything that what you see in the mirror as "too muscular" is probably really inspiring to other people.

Someone else made the point that we also focus on strength endurance in Body Pump - it's not just how much you can lift, but how long can you do it?  If you were out on the floor you could easily go for big weights for 3 sets of bicep curls, but in Pump, you'll lift much less weight b/c you're doing it for 4-5 minutes straight.

Muscles are hot!  Go girl!

After more than 5 years doing Pump consistantly, I can honestly say I am still improving my weights. My bodyweight is consistant, I have never had a problem with my weight only when I was bulking for size along time ago. Sure your body probably makes all the adjustments it needs in 3 months.  There is no way you stop improving after that.   I have no desire to be any bigger than I am right now as far as I am concerned my body is spot on. I am injury free, my abs and muscle tone are great.  One thing I have really learned is that 2 pump classes in a row really interferes with my recovery.   I have found 3 classes and often 2 are the best if I want to improve each workout. Pump is the best weights workout, it is unbelievable. I don't think it possible to fully adapt, if it was too easy it would be boring. It is constantly challenging.