BODYPUMP builds muscle
Posted by: nzglen on: April 10, 2011
I’ve written about this before but I felt the need to write a quick post about it again as there still seems to be some confusion about whether BODYPUMP is a “muscle building” workout or not.
Recently there was yet another post on the Les Mills forum about BODYPUMP and building muscle – though this time even worse the concern was that Pump would actually “make me lose my muscle mass due to the high reps”! Now of course the correct answer should be “don’t be ridiculous” yet an experienced poster actually replied with “Pump shouldn’t make you lose too much mass”.
Wait what? You shouldn’t lose “too much mass”?!! WTF?!
There is absolutely zero doubt BODYPUMP builds muscle. As I said in my previous post on this subject – for the past 2 years the ONLY weight training I’ve done is BODYPUMP – outside a Pump class I don’t lift weights at all – ever. And if you doubt its effectiveness at building muscle take a look at the two pics below. Both were taken at BODYCOMBAT launches, one in 2009 and one in 2010 – one before I started Pump – and one after:
Me, 2009 (left) 2010 (right) - before and after BODYPUMP. A 7kg increase in lean muscle doing pump alone. Note the difference in the shoulders!
There’s a 7 kilo difference in bodyweight between the two pictures and it’s all because of BODYPUMP! In fact, it’s been a few months since that second pic and Pump is still working and if anything I’m actually leaner and stronger!
There’s definitely some confusion about this out there as in the latest BODYPUMP release Les Mills actually included some new research showing that the type of training we do in BODYPUMP achieves the same results as heavy weight training! One group lifted 90% of their max weight – the other 30%, to quote Les Mills;
The researchers observed changes in the muscles of both groups and these changes were sustained for longer after the workout in the low-weight group!
Yes you read that correctly. As LM point out – the key is fatigue - in short BUST YOUR ASS in every pump class and you will transform your body! This doesn’t mean ladies will bulk up like bodybuilders – but you will tone muscle, lean strong muscle that will boost your metabolism and change your physique.
This may sound like an informercial but to be honest I’m a little frustrated by the myths and rumours out there. The key is to make sure you push yourself and the results will come. I’m absolutely convinced it’s one of, if not the most effective ways to get in shape. It’s 60 minutes smashing every muscle, then getting out. No mucking around, and best of all it’s fun!
So to be crystal clear about this – BODYPUMP works. Trust me I’m living proof – It’s the ONLY weight training I do and I’m in the absolute best shape of my life …and I’m 36!
35 Responses to "BODYPUMP builds muscle"
April 10, 2011 at 7:59 pm
Ebay a nigthmare every time i try yo post in english and with a movil telephone, sorry about double post 
April 10, 2011 at 8:02 pm
Tide definitely the key is to give 100%. Our bodies need to be forced to change. The only way to force it is to absolutely push it. I tell my members if they get to the end of a track and know you could do more reps put the weight up.
Thanks for your feedback 
April 10, 2011 at 8:05 pm
Thx for this post, Glen! I’m equally frustrated with the myths out there on BP. My galfriends ask me “You do Body Pump?! Urgh..you will bulk up like those bodybuilders”
I’ve stopped trying to explain & save my energy to enjoy my BP classes. I love it as much as I love BC!
April 10, 2011 at 8:16 pm
Hi Glen I’ve been doing BP for more than 6 months 3 times a week.My body has changed I’m doing 3 BC a week too,but BP is really the class which has changed myy figure I’ll try to upload 2 pix like you did to show you Take care Hugs to you & Stace <3 <3 Patou
April 10, 2011 at 8:23 pm
I do 3 combat classes and one pump class which I have just recently started. I want to look good on holiday in 10 weeks time. How many pump classes a week do you recommend to change my shape by then. I am not grossly overweight but could do with losing about a stone and toning up.
April 10, 2011 at 8:33 pm
Great article Glen, thanks! I get tired of hearing all the myths floating around.
April 10, 2011 at 9:07 pm
Thanks guys – oh and nice work Patou!
Sally I’d recommend 2-3 ideally. Once isn’t quite enough to get the maximum results I’ve found.
Hope this helps!
April 10, 2011 at 10:11 pm
Sally – keep an eye on the diet too. Exercise helps a lot in terms of shifting shape but ‘fuel’ plays a big part too.
I’ve done Pump for years and only just taken up Combat and adding that high-intensity cardio has really helped me lose fat. I had the lean muscles – they were just hidden! I think the Pump/Combat combo is a great one for general fitness/shape – and you get such a buzz out of it.
My only downside of Pump is that I do now have slightly out of proportion quads so getting trousers to fit properly can be tricky. Still, I’d rather have slightly bulky muscular thights rather than flabby fat ones.
April 10, 2011 at 11:21 pm
Hi Glen! Awesome post!!!! Really inspired!!!
I’ve done BC 3-4 times a week for 2 years and BP 2 times in a week for a year…and the result is great!!! BP helps me to stay in shape and really build my muscles… First time when I joined BP, I was worried to increase the barbel’s weight coz I broke my left wrist a few years ago and I couldn’t lift a stuff more than 3 kgs… My instructor helps me to do BP and voiiiillllaaaa… now I can lift the heavy one by step by step training… 
April 11, 2011 at 12:26 am
Hi Glen, nice to read this article. I have posted it to some friends. I’m a BC and BP fan. I usually practise 2 and 2 per week more or less, and, in some cases, 1 BP and then 1 BC class (one after the other, the same day). What do you think about practising both programs the same day? Thank you crack!
April 11, 2011 at 7:20 am
Peter (Rodrigo) it’s probably not ideal but I do it and so do a lot of my members so if you enjoy it then all good! In an ideal world splitting them would be optimal for recovery purposes.
Thanks for your responses everyone!
April 11, 2011 at 12:30 pm
I do agree… I also only do BP as muscle training, otherwise I do a lot of “jumpy” classes, such as combat and jam, and still I’ve got some nice muscles in the last year since I’ve started on BP. But sure you have to use your weights properly
April 11, 2011 at 9:57 pm
I am sold! But comparing the pix, will Body Pump loosing hairs due to too much estrogen?….
April 12, 2011 at 4:49 am
I’ve been trying to build muscle by increasing my Body Pump sessions from once a week to three times a week. It’s encouraging to know that this will yield results because I hate doing strength training on my own!!
April 12, 2011 at 7:35 am
Dear Glen,
I have one question,
besides your RPM and Bodypump classes, do you also train with weights for hypertrofie?
April 12, 2011 at 7:40 am
Donald I just do combat and pump, and one attack per week. that’s the only training I do – no weights.
April 12, 2011 at 9:01 am
I definitely see a difference, I mean when I first joined Body pump I was 83kg (pretty much fat) I then started Body Pumping more a Doing Body Combat and Balance. now after nearly a year I am down to 69kg I am stronger then ever and confident.
So confident infact I started an apprenticeship in Gym/Fitness instruction and within the next couple of months I should be qualified which will then open the opportunity for me to become a Bodypump and Combat instructor .
April 13, 2011 at 7:43 am
Thanks for the info Glen!! I’ve gotta tell that to my grandmother next time I see her. When I told her I was taking pump classes, she was worried about me getting huge and bulky. I use light weights anyway because I don’t want to bulk up. Just want to burn off some fat and get lean muscle. In my opinion, a girl can never have too much lean muscle.
I also wanted to say that I love your blog!! I wished I lived in NZ so I could go to the bc and bp filmings. I love to go to bc and bp, but sadly am only able to go to each once a week. 
Later!!
April 20, 2011 at 2:08 pm
I agree with Glen – BP will change the shape of your body…. that’s a fact. As a BP instructor I teach 3 classes a week plus I do two strength training workouts in the gym a week and BB to counter the shortening of muscles. People are asking me at the gym how I did it (changed by body shape that is)!
Yes, many of my female participants are too afraid to increase their weights in BP due to the “fear of getting big”… All it takes is one member in the class to comment how increasing weights has changed their body, for others to add weight. I have a stack of 0.5kg plates on stage with me and encourage my members to put two on their bars for the entire class… They come back for 4 the next class, and so on. Within 3 classes they’ve added an extra 2.5kg! Easy!
Now I just need to add BC back into the mix…
April 21, 2011 at 6:28 am
Hey Glen!
You inspired me to take BodyPump and Ive noticed a big change even after 3 weeks! I have been working out and lifting weights for over 2 years and notice more changes with BP alone. More definition and my muscles are growing by adding more weight each week.
Thanks for the inspiration!
Dan
CANADA
May 1, 2011 at 1:47 am
For the past 8 months I have just about all but completely given up regular weight training and do a minimum of 2 pump classes a week (usually do 3, mixed with pleanty of cardio)
I think whilst you are correct and for me it has definately grown muscle, defined and changed the overall shape of my body; it is important to note that unless you’re lifting weights that are going flat out fatigue you by the end of a track then it is not going to have the same affect as doing regular sets of reps with heavy weights down in the gym.
I look at some guys that go to pump and some are only squatting 15kgs which is hardly anything; especially considering I do more on my biceps alone.
So you really need to push it hard each and everytime in order to get anything out of it; otherwise, what is the point?
May 25, 2011 at 7:18 am
hi ive just really got into the classes in the last 6 months i love body combat and do 4 – 5 classes a week i also do 2 – 3 body pump classes and one step do you think thats too many classes i do feel gt although in the new release of combat the back of my knees hurt a lot
May 31, 2011 at 9:16 am
Hi Glen!
I totally agree with you. I’ve been doing pump for 3 months and I’m kinda living proof as well. The only thing is, I’m getting ripped buy also I think I’m losing weight so easily. Should I take milkshakes or anything like that?
Thank you!
May 31, 2011 at 10:59 am
sure Jamie protein shakes will help if you feel you aren’t getting enough from regular food. I eat a lot of chicken and lean red meat so I don’t use them personally. And congrats on your results!
June 29, 2011 at 1:43 am
BP DOES transform your body!
I’ve noticed a hugh difference in my shoulders and back – my deltoids are more defined, and I am leaner and defined in that whole area, also my quads are really solid now and it’s improved my running no end – I am a middle distance runner and I have found since adding two pump classes a week to my training I have knocked off 4 minutes from my PB. That’s what I am talkin’ about!
I really want the same definition to happen with my abs and glutes though, I am trying really hard and have increased the weights and really bust out the moves but it’s taking a lot longer – any idea why?
One negative side to it is though, that is even though I am mega proud of my little guns and defined shoulders, and the beginnings of a six-pack, I’ve had mixed responses from people on my new appearance, other fitness people (such as my old aerobics instructor) have said wow – looking good. Others have said that its not a good look as I’ve going from being a bit squidgy (for want of a better word!) in the arms and chest area, to literally not having a lot of fat left and the comments have made me a bid sad. However, I love BP, I’ve done this for me. NOT for them!
June 29, 2011 at 1:45 am
Also after starting BP my Body Fat % just dropped and I am FINALLY in a healthy range after a long time trying! BP rules!
July 5, 2011 at 8:07 pm
Hi Glen!
Thank you for your post. Could you tell me the weights you lift in bodypump. I started 3 months ago, have increased weights but I am only getting thiner and defined – no muscular gain. I was thin then, with some fat around my belly. All that is gone but I am getting skinny!
July 5, 2011 at 9:20 pm
Hi Alvaro
It’s not actually about chasing someone elses weights, it’s about progressively increasing your own. Maybe not every class or every week but as soon as you can get to the end of a track and you’re not busting your gut. 3 months isn’t long – give it time. The results in my pic were 18 months apart.
August 20, 2011 at 12:37 pm
what if i was to bodypump one week and heavy lift the other week, then next week back to bodypump
August 22, 2011 at 10:40 am
Yep that could work well – anything to keep your body on its toes!
November 6, 2011 at 7:56 am
hello glen,
if I take 3 BP classes a week, what class should I add if I want to lose some weith? great post, makes me love BP even more!
January 25, 2012 at 4:26 pm
I wish more men actually got past their ego and figured out body pump is an amazing class to cut up! I’m just getting into it and it gives me a burn and pump that sets of even up to 15 reps can’t do!
January 31, 2012 at 4:57 pm
NZ Glen,
Your muscle gain may be a little deceiving…on your “about page” you say you used to weigh about 30lbs more than you do now and you were into weight training (bodybuilding) Its a proven fact that those who have built muscle before can build it back very easily-not sure of the science behind this, but It works. Had you not had previous muscle gains when you were younger you probably wouldn’t have got the gains from “Bodypump”. If this wasn’t the case we would see all kinds of men showing the muscle they built from “bodypump” but you seem to be the only one.
Not trying to put a downer on “bodypump” it seems like a great program to stay in shape and maybe develop some muscle, but your gains are probably just the “muscle memory” effect from where you were bigger in your bodybuilding days.
I wish it were true as I can’t lift heavy due to “tendon” issues and I would love to put on some muscle.
February 23, 2012 at 5:39 am
Hi glen
Glen i find something that change my abs complety i bought a “bosu” and now i do in my home 3 times for week body pump “in the bosu” im complety suprised with my results my abs are hudge!
April 10, 2011 at 7:57 pm
Hey Glen.
I’m a strange case i guess :p , body pump works thats true yes or yes,but i lost weight in some parts of my body like the chest and in the other hand i gain more biceps and now mi legs are indestructible, i can destroy a building with a single kick bwuahahaha.
Maybe if the people don’t use 100% of themselves never will see the results or if they give up before the final of trainning,their muscles don’t grown-up.
for me the unique way us trainning a lot every muscle in every class.
states safe!
( ebay a nigthmare