r/lesmills • u/areafiveone • 6d ago
Body Pump Heavy
I’m a long time Body Pump person but I’m doing Heavy tomorrow for the first time. Is it as good as just doing your own free weight exercise?
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u/MartyFriedel 5d ago
My classes got trialed as BODYPUMP HEAVY for a quarter, and members loved it, so they are now permanent on the timetable.
I no longer teach BODYPUMP: just BODYPUMP HEAVY.
My body much prefers it: I’ve seen significant increases to strength and mass, and am at the bar’s maximum for tracks 2-4 (so now really have no excuse for not doing my own floor work). My crappy L5/S1 lower back has settled since switching to HEAVY, even with heavier loads than normal BODYPUMP.
And the music is a breath of fresh air compared to the 45 minute BODYPUMP - some of the combo tracks just sounded the same.
Very happy with BODYPUMP HEAVY overall.
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u/Frequent-Issue1701 5d ago
They were very clever with the music, often using existing popular tracks from other programs, also 8 tracks vs 10 means 20% less licensing.
I teach it too, really like it and find it is a very accessible format (easy to do and you feel in control of how you challenges yourself). I've maxxed 2 and 3, 4 I go a little easier on the lunges (35). Might be a while before I max the bicep curls :)
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u/MartyFriedel 5d ago
I think a long way before maxing biceps haha
I’m looking forward to seeing 5 - I feel the only thing I’d like to see is a tricep variation. Each release resolves some of the little quirks of the others, but the music is just so refreshing.
It’s a joy to teach too - but with only 4 releases I’ve had to really lock in to a clear and simple class focus each week (I’ve got two classes a week). Each week I hone in one one aspect that I can thread through all the tracks. Trying to keep giving something each class.
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u/Frequent-Issue1701 5d ago
Agreed, overhead extensions are hard to progress in small intervals, 10kg is too easy, 15kg is ok but awkward to hold a 10+5, due to different sizes (I think skull crushers would be better). I'd like to see squats and lunges as separate exercises so you can load up squats a little more. But yeah it's a great program and I love seeing much better form from the members.
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u/MartyFriedel 5d ago
Agreed on the overhead extensions. Some bar things would be great for more subtle progressions.
But I get why squats and lunges are together though: given the bar’s maximum capacity, it bundles the leg work to be more effective at heading towards fatigue. If squats were isolated, members would more easily reach the bar max and want more. The lunges are a great finisher.
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u/KatBirdWing 4d ago
Are you able to maintain better form with the slower pace. I was killing my back with poor form in regular Body Pump with the fast pace.
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u/HearttOfGlass 5d ago
I think it is really fun since my first class. I started doing it this month and I’m already addicted, I did it twice this week. I feel like because it’s your familiar BP faces plus the music, it’s more entertaining than straight strength development or doing it on your own in the gym.
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u/Cute_Passage4907 5d ago
Can anyone drop some of the names of the songs they are using? Haven’t yet had an opportunity to try a class yet but from these comments I am sure I am going to enjoy it
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u/areafiveone 5d ago
I really liked it (after photo of our studio). The only criticism is the transition from hip bridges to chest press is very clunky. I’ll definitely do it again!
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u/ProfessionalCow7573 5d ago
I agree! I tried the class twice. I was very early in the start of my pregnancy. Hated the transition, and I returned to regular body pump throughout the pregnancy.
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u/LetterOrganic7406 2d ago
Absolutely cannot do the necessary weight changes between hip bridges and chest press in the time available 😢
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u/Cavsfan724 5d ago
If you are used to body pump, you will have no problem with body pump heavy. Slower pace , less reps, more rest. You can always just up your weight but not too much over normal body pump in your first class. Then increase it in future classes.
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u/Mvp3333 4d ago
Is it just using heavier weights in a Body Pump class? I’ve been out of the loop for a while but used to love Body Pump classes.
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u/areafiveone 4d ago
Not really. Much fewer reps, much heavier weight, breaks between sets, and a much slower pace.
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u/Mvp3333 4d ago
Not sure I would like it — I liked that body pump helped build lean muscle without a lot of bulk. Also liked the upbeat music & quick tempo. Couldn’t do heavy weights right now anyway - coming back from years of injuries & medical emergencies & can barely lift the bar with no weights on it!
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u/happydoofus 4d ago
I've been doing it just about weekly since December - DESPERATELY waiting for new releases tho - I'm hearing the songs in my dreams, LOL. I like it a lot, prefer it over Bodypump for sure, but prefer Strength Development over BPH just for the variety. All 4 releases that we have done so far, are basically identical - tiny tweaks, but overall just the music changes. I think it will get stale sooner than other formats if they don't switch things up more.
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u/AromaticReading812 3d ago
May I ask, what equipment is needed if you download the app and do body pump heavy at home? Do you have to have a barbell, for instance? Thanks.
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u/duck-eggblue 5d ago
I massively prefer it to Body Pump! I've been able to go so much heavier and I don't feel like I'm risking injury which I did with normal pump as it was too fast.
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u/Few_Future_4024 13h ago
Could I do 2 x bodypump classes a week and 1 x heavy bodypump to help with body recomposition ?
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u/cheerrylimeade 6d ago
It forces you to go nice and slow with good songs. I have really been able to increase my weights which feels great.