Wednesday, 29 August 2012

Body Pump Guide to Weights

This post is by special request and it's a really good topic. Which tracks do you go up and down with in Pump?
  • There is a generic rule that I will run you through
  • There are modifications for everybody depending on age/injuries/health conditions, etc.
Body Pump weights guide
Pump is designed to be both a lean muscle-building and strengthening workout, while also being an effective cardio blitz by moving through fast repetitions and taking minimal rest between tracks. Following the warmup track, the first three tracks target the major muscle groups, which means you'll be using the heaviest weights throughout the whole class.

About mid-way through the class, we switch to arms, shoulders, core primarily. These muscles have already been used as supporting muscles throughout the first half of class and require less weight.

  1. Warmup: Light weights - only preparing the body for range of motion
  2. Squats: Double to triple your warmup weight - depending on experience and leg strength - you need to be able to complete the track but feel fatigued by the final set
  3. Chest: Remove half your squat weight or a little less. Still a major muscle group so again, you need to use enough weight to feel fatigued by the final set
  4. Back: Increase your weights from chest - generally, somewhere between the weight you use for squats and chest
  5. Triceps: Lower your weight to either your warmup weight or slightly heavier
  6. Biceps: Lower your weight or remain with tricep weight - depending on your strength
  7. Lunges: Generally, the same weights you used for chest if you want to go heavier or the same weight as your bicep track if you want to go lighter. Many options with lunges include no weights, hand-held weights or using the bar for balance
  8. Shoulders: You have already used shoulders throughout the class so a lighter choice of weights is advised - usually 2.5kg hand weights are standard but this depends on your individual strength. 
I hope this is what you requested, Miss H! Like I said, there are so many modifications depending on your individual goals and state of health. The weights you use in Pump will be lighter than the weights you use on the gym floor because we do HIGH REPETITIONS with minimal rest.
Never continue an exercise if you feel pain and ALWAYS inform the instructor of any reason you may need to modify an exercise. Pump is designed to work most effectively if you do it on non-consecutive days. Your muscles need time to repair adequately.

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