Building muscle is the thing that most people who go to the gyms constantly desire, and many people aspire to build a strong and attractive physique, and for this we find many people join Les Mills classes in order to build strong muscles with the BodyPump.
But many people find that the goal of building muscle is difficult, and not as easy as they thought, because that goal needs some commitment and perseverance in order to achieve it, because going without a goal to the gym and doing things in a wrong way is what makes things complicated.
Building muscle requires effort inside the gym and additional effort outside the gym, because it is not just about lifting weights and doing many repetitions.
So how do you build strong muscles without making them bulky? And how you will avoid some of the mistakes that many people make in the BodyPump classes, whether at home or fitness rooms, this is what we will answer in this post.
Can i build strong muscles with BodyPump
And the possibility of developing strong muscles with this type of exercise is a sure thing, because the BodyPump will help you burn a large amount of calories in each training session and will also help build strong muscles over time.
And with the improvement of your muscle growth well, this will help the metabolism process and will burn more calories even hours after the classes are over.
The BodyPump is also one of the most famous and fastest ways in terms of building body muscles and getting them in the right shape, because it is designed to be ideal in building and strengthening muscles by doing many repetitions and lifting light weights, the number of repetitions during one session is up to ( 800 and 1000 repetitions) so it is normal to build strong muscles with this type of exercise.
But this may not be all you will do in order to build muscles and this is what we will reveal below!
What is the best way to build strong muscles with BodyPump for beginners?
If you are a beginner and seek to build strong muscles, you must know these things first:
- Don’t try to skip the stages to reach your goal quickly.
- Do not try to take any kind of pills and so on in order to get quick results, because in the end you will get weak and temporary muscles.
- Do not try to imitate professional people, because they are also past the beginner stage and they were just like you someday.
- Start at your weakest point in the exercises, until you feel like you’re gaining some fitness.
Muscle building strategy:
When we talk about building muscle, we do not mean those huge muscles, because the type of muscle that you will get by performing a BodyPump, is usually thin and strong and takes its shape well on the body.
- First: During the first two months, you should train with lighter weights (2.5 to 5 pounds), you should focus on performing exercises three times a week for 20 to 30 minutes in each session.
- Second: It is important to join the fitness center to be under the trainer’s eyes, because things must be done in the right way. And for people who train at home, they should take lessons from online trainers.
- Third: After two months, you must raise the ceiling of the challenge to training for a longer period between 30 and 45 minutes, and this means that you will do more repetitions and also add some weights (7.5 to 10 pounds), and continue this routine for about a month to a month and a half .
- Fourth: After 4 and a half months, you will definitely start to notice some improvements and the muscles will start to take shape, but you have not reached the goal yet, so you will raise the challenge ceiling again to 60 minutes in each session and do 800 repetitions in one session W and add some weights From (10 to 15 pounds).
What foods help build strong muscles:
When it comes to building muscle, you should not exclude healthy eating from your plan, and on top of these nutritional elements is protein because protein is what nourishes the body and muscles and from it the body derives its strength and energy to complete the exercises, so it is important to consume enough protein Before exercise and even on normal days.
What is the role of protein in building strong muscles?
According to the NCBI, consuming the recommended amounts of protein greatly helps to stimulate muscle protein synthesis, and dietary protein intake is a great catalyst for muscle protein synthesis, and it has the ability to manipulate its variables and here we mean volume, intensity of effort and number of repetitions The duration of rest periods, and so on.
You should focus on cooked chicken, fish, salads, fruit salads, eggs, brown rice, and whole grains.
Can obese people build strong muscles with bodyPump too?
If they do not suffer from diabetes or an inherited disease, they can gain muscles, but it will be slow and will need some strong commitment, and they should not listen to their stomachs. It takes longer than six months to a year in order to get some satisfactory results.
A strict diet must be followed, and their exercise schedule must be adhered to.
Because the BodyPump first will work to burn the fat in the abdomen and lower hands, when you get rid of fat, the time to target the muscles will begin.
This may sound difficult, but everything is easy if you want to change the shape of your body. There are many people who have lost hundreds of pounds of fat with a BodyPump and are now providing lessons for people who suffer from the same problem.
Can a BodyPump make your muscles bulky?
Usually many men like to have huge and strong muscles, but for women they always have that fear of lifting weights so that their muscles do not become huge, but you should be aware that lifting some light weights does not mean that the muscles will become bulky.
This is what makes the BodyPump very distinguished in its effect on the body, because, as we mentioned earlier, it relies on light weights and many repetitions, so it cannot make the muscles bulky, but will help to get tight muscles and slim and strong body, perhaps you already have see some trainers or some people who are involved in Les Mills classes, you will not find a girl there who has huge muscles, they are all skinny, and they have a graceful body.
What makes muscles become bulky?
Simply whenever you add some heavy weights to your exercises, the muscles of the body will begin to inflate themselves in order to overcome those weights, so that the muscle tissues respond by increasing the size and changing the shape.
Can I build muscle endurance with a BodyPump?
In fact, this is what a BodyPump does to your muscles, no other exercise can help you build muscle endurance like a BodyPump.
For example, you find some workers who practice manual labor such as digging or mowing the lawn, etc., who have strong and thin hand muscles and do not collapse under the pressure of those hard jobs because they have become accustomed to them with much practice.
The same is the case with the BodyPump, when you get used to doing it constantly, the same will happen with your muscles, not only the muscles of the hand, but the muscles of your entire body, and you will be able to replace the maximum muscular efforts in your daily life without any trouble.
Why do my muscles become swollen after exercise?
Simply this problem occurs with people who perform exercises or movements in the wrong way.
Therefore, you should take the notes and advice of the coaches seriously, because the majority of beginners fall into this problem and there are those who abandon the exercises for this reason.
Always ask questions and try to do the exercises in a correct and safe way.
Can I build strong muscles with a BodyPump without going to the gym?
Yes, you can do that because the body pump is also suitable for you to do it anywhere, you just have to start slowly and it would be better to get a private trainer on the Internet at first, then you can act on your own and you will not need a trainer.
Training at home is a fun thing and you may be able to achieve better results. You can set your own schedule and manage the method and times of exercises in a way that suits you and is comfortable with it.
Summary
Building muscles is not an easy thing, especially for people who are still at the beginning and are not accustomed to the exercise pattern.
The BodyPump may be an effective and quick way to get strong muscles with an attractive shape, but some commitment to diets and constant training is required.
You may also want to combine some low-intensity activities or some aerobic exercises with the body pump, in order to have a better experience and get good results.
Always remember to start with exercises that you have the fitness to do, and your fitness will improve over time and you will be able to complete long exercises with great energy.
If you have had surgery before or suffer from a chronic disease, heart disease or any health ailments, you should consult a specialist before starting any exercise or exercise routine.
If you benefited something from this post, we would be grateful if you share it with your friends who are already interested in building strong muscles with a BodyPump.
And do not forget to comment on your experience with building muscle, and if you have not yet begun to achieve this goal, then this is the perfect time for you to read this post!
