BodyPump (Pump) was introduced into Auckland by the Les Mills Chain of gyms as a way to get males into group fitness studios. Its a 55min choreographed weight to music program using a a combination of free weights, a bar and an aerobic step.
Weights are varied depending on the persons individual strength and will vary by track.
Pump's main focus is muscle endurance, not muscle growth as this is demonstrated by the sheer amount of repetitions you do in each track. Pump's will build lean muscle tough as every class will have a certain amount of muscle hypertrophy
In 1995 Bill Robertson licensed BodyPump for use in gyms in Australia. Today, more aerobic steps are used in Gym worldwide for Pump than for traditional Step classes.
Common weights, and what weight should I use for Pump?
How long is a piece of string?
Depending on your gym your will most likely find 3 different weights for Pump. 1.25kg, 2.5kg and 5kg. Some gyms will also have 10kg plates but this is rare due to the lower weights you typically use in Pump as opposed to the gym floor. The weight of the bar is either 1.5kg(black bar) or 6kgs(grey bar) as well. Again this is Dependant on each gym but would be similar in most gyms across Australia/NZ.
Beginners should use light weights 1.25kg or 2.5kg each end for the entire 1st class as the main goal initially is to learn technique and proper form. Also you will minimize DOMS (Delayed Onset Muscle Soreness) by using those later weights to begin.
Experienced Pumper's ie. those that have done more than 3 classes. You should have your weights at the point where you are struggling to complete the last 3rd of each track with perfect form. By perfect form I mean no cheating to get thru a repetition. As an example, the most common "cheat" in the chest track is that people will power thru the upward part of a chest rep so they can have a tiny break before the next rep. For the Biceps, people use their bodies to complete a Bicep curl, etc.
If you can get thru a track with perfect form. Then look to increase your weights by the smallest increment on your next class.
Equipment Setup
In Pump you should aim to have a bar, a selection of weights (beginners can just get away with using just one set of weights) and an aerobic step with about 2 risers on each side. As a general rule, if there is a mass of people rushing into a class, get the bar, light weights 1st. Everything else you can do without if equipment is taken. If worse comes to worse. Ask the instructor for his/her weights (at least leave them the bar). After all its your workout. Not theres
Beginners may want to avoid a step altogether. Its actually easier to demonstrate proper chest technique without a step as the floor will prevent your arms from going too deep. Experienced pumpers will need to be raised as it works the chest muscles more effectively being in raised position.
Its generally frowned upon to take 2 bars during a class
General Tips By Track Type
Warmup
We have all done this, if your running late into a class, forget about getting your step setup. Grab a bar and go straight into the warmup. Most injuries occur in Pump when your not fully warmed up. The warmup weight should be about the weight you use in the biceps track.
Legs/Squat
As a general rule, this is the heaviest weight you use for Pump and you decrease your weights over the next 5 tracks to the bicep track. Most common mistake people make here is having the legs to far apart in the squats and/or the knees moving sideways in the squat rather than forwards. Also look to instructor for proper technique
As a guide, the weight you use should be about 3 times the weight you use in the warm up.
Chest
Most people cheat in this track as the duration for your upwards press is faster than your downwards press. By pushing the bar up quickly your effectively ahead of the beat of the music giving you some precious time to rest. Done properly the upwards and downwards motion in the chest track will always be of even duration
As a guide, the weight for chest should be about 1/3rd to 1/2 that of the back leg track.
Back/Gluteuals/Hamstrings
Most common mistake people make in this track is to have TOO LIGHT a weight. You can see this as people are throwing the bar away from their bodies in the clean part of the routine.
Hard to explain, but again, look to your instructor for perfect form.
Weight should be either the same or a little heavier than that of the chest track
Arms/Triceps
Biceps/Triceps are roughly equal in strength so you should have the same weight for both. Most beginners will find there triceps incredibly weak. So don't despair if you feel like your have no strength. However you should aim to have your triceps muscles back to equal status at some point.
Weight should be equal or a little heavier than the biceps. With the warmup weight as your weight for the biceps track.
Arms/Biceps
Elbows should always be against the side of your body. If they move your "cheating" and using your body to help complete a rep.
Legs/Lunges
Weight should be the same as the Back Track
Shoulders/Arms
Weight should be the same or a touch lower than the biceps
CoolDown/Stretch
Do not pack up the equipment in this track!! it's dangerous!!
General Tips