No Increase in Muscular Endurance

[VooDoo Lady]

I'm seeing results! Both strength gains & hardness/size gains. --- isn't that how to judge if one is working hard enough?

So what's your issue BIATCH? (j/k).....

I'll be down your way on Friday.....what kinda classes you got goin' on?

 

[MS]

I made significant LBM gains doing bodypump classes. I did them for two years, every other day. Several things I noticed with observation. Almost all of the other participants in the class didn't push themselves, and rarely increased their weights. It seemed as if they felt under peer pressure to not 'cop out' and stop short of the end of a class/track because of muscle failure. They seemed embarrased to drop their weights in the middle of a track. They made no muscle gains. The instructors were the worst. I think the pressure on the instructors (for whatever reason) to not drop their weights or stop short of the end of a track is even greater. This does not allow them to increase their weights and truly push themselves. I think the best thing an instructor could do is to teach good form first and foremost (consider this as a basis for future heavier training), followed by the concept of intensity. If possible, encourage your participnats to have two sets of weights ready for each exercise, one that is a little heavier than they think they're capapble of, and one that they know they can do. Have them always start with the heavier weight and go until failure, then swap to the lighter weight (or stop altogether if they can't even move the lighter weight for many more reps). This is the only way to increase strength and muscular endurance in this type of class. And of course, lead by example.

 

[wilson6]

That was a 25, 15, 10 w/20 sec rest. Regardless, for a 56 yr old women that's not bad.

I shouldn't have said anything about juice because it really had nothing to do with the comment. I just don't think most women know their (safe) limits in the gym.

Every time I take on a new female client (even one's that have trained before) I'll ask what they've done on certain machines. In most cases, I can double any weight they have been using the first time out on some exercises.

W6

 

[Gladiola]

Almost all of the other participants in the class didn't push themselves, and rarely increased their weights. It seemed as if they felt under peer pressure to not 'cop out' and
I think the pressure on the instructors (for whatever reason) to not drop their weights or stop short of the end of a track is even greater.

OMG Wow, thanks so much for sharing this!!!

You are 100% right that there is pressure on us (instructors) to "do every rep with them".

The class is designed & pre-choreographed by the Les Mills corporation out of New Zealand. it is VERY cult-like. They encourage us to wear the 'body pump colors' when we teach, there are 'BodyPump philosophies' - like commandments, etc. We ARE taught that we are supposed to DO EVERY REP WITH THEM... you're SOO right that this doesn't allow us to go heavier. Damn, why didn't I mention this little tid bit before?? Thanks so much for the reminder!

Additionally, the members DO experience peer pressure!!!!! I have had several ladies at the WOMEN ONLY club in the last several months openly & easily tell me they don't take the class because, "They feel intimidated & would feel uncomfortable with everyone else around them lifting more weight than they could." I found this surprising.. honestly. I suppose we who lift understand that there will *always* be someone in the weight room pushing around more than you.. what matters is out-doing yourself. These ladies never go in the free weight area, so I guess they don't understand.

But lastly... the form. It usually doesn't look too bad from on stage. But every time I watch a class someone else is teaching (so I'm watching from the back) I want to CRY The most simple stuff - like don't let your head hang & keep the spine in-line during push-ups... it's an absolute atrocity. The dead rows I saw just last night.... the bar was pulled up maybe 2 inches.

I'm thinking I need to get out of Group Fitness.

sorry to ramble... just really wanted to respond to that insightful post!

 

[MS]

You might try suggesting to the gym management (if they're at all receptive to suggestions from staff) that they implement a system that is common in the 'better' gyms here, especially at peak times. This is to have two intructors in a class. The instructors take turns on the stage. The instructor who's not on stage wanders around the class correcting form, and also gets a little breather/rest. The form correction is good for the class participants, and the rest allows both instructors to work at a greater intensity when they're on the stage. Also results in less chance of injury to members AND staff.

 

[SteelWeaver]

I agree that training is mental in large part. I do admit that I am careful how far I push tho...I train alone for 1, and 2 I do have some fear of injury on occasion....
Which raises the question... on that fine line between being TOO cautious & not pushing hard enough Versus pushing so hard you "annihlate the muscle", I think I'm cautious, but not overly so.

Not to freak you out or anything, and kind of off-topic at this point, but I read about a guy in one of the mags recently who was pushing, oh, 1200 pounds on the leg sled, figured he'd get to 1500 for 12 reps or so that day, when suddenly ... one of his quad muscles just ... PEELED off the bone, and the whole sled came crashing down on both legs ... smashed them in to little pieces.

He was still in a wheelchair when he competed at Muscle Beach the following year (maybe 18 months later, I think).

I guess you if you're pushing your limits, you never really know where the ultimate limit is?

Thanks W6, and yes, regardless, that's not only not bad, it's freaking fantastic!

One other Q - hold the sled up there for 20 secs, or put it down? Right now I hold it up there for 10 ...

 

[wilson6]

Rest the sled. Let the blood back in the quads to regenerate PCr and clear lactate.

W6

 

[SteelWeaver]

Thanks - explains why I couldn't get more than 30