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Hi and thanks in advance to anyone who replies to this post. I'm new to the forums and just took my first BP class last Thursday and am shocked about the intensity of the workout and the soreness that I am still recovering from (even though I am by no means new to the gym).  My question is what kind of results can I expect to get from using BP as my exclusive resistance training regimen.  I would really like to add some muscle and definition.  I had been doing my own total body circuits (3 sets of 10-12 reps) 2-3 times per week but was getting sick of working out alone (that's why I really love BP).  I eat fairly healthy as I try to structure my meals around the Abs Diet.  I am a male in my early twenties, 160 lbs., and a body fat of about 9-10%.  Thanks again for you responses.

 

PS I looked for a search function in the forums but had no success, any help here would be appreciated also.

I have  been working out for the best part of 20 years. Pump has been my main form of training for the last 5 years. If your nutrition is good, you can realistically slash your bodyfat to around 5% or less.  That is not being extreme. If you are doing sufficient cardio and your nutrition is spot on its a sinch.      I believe the type of definition you can acieve with the right nutrition and intensity  can be Bruce Lee like.          Don't limit yourself.  

Welcome to the BodyPump clan!

zreyes86:

I would really like to add some muscle and definition. 

BP definitely builds tone and definition but you won't add much bulk. If you want to increase size then low reps/high weights in the free-weights area of the gym will be better than BP which involves high reps/lower weights. Perhaps a a combination of BP and your existing workouts will achieve what you're after.

zreyes86:

I eat fairly healthy as I try to structure my meals around the Abs Diet ... 160 lbs, and a body fat of about 9-10%.

It sounds like you're in good shape already. BP will definitely lean you up further so you might need to increase your protein intake to make sure you don't burn muscle during those long, intense sessions.

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Check out my BodyPump Reviews: http://rickinoz.com/category/bodypump/

6-8 is the ideal rep range for adding size when using maximum weight.

hey, here's the link to the search page:

 les mills dot com / Community / search /

 (sorry for the formatting, but if you give a URL it triggers a moderation process that takes days)

I agree totally.  I have taught bodypump for a number of years and this is great for endurance but you need to hit the weights room and work at the hypertrophy end of the resistance scale to get the bulk you want. If you are unsure have a couple of sessions with a personal trainer who can set you up with a programme ready to meet your goals.