Strong Curves Program - Daily/Split?

s_hossein
s_hossein Posts: 143 Member
edited November 13 in Fitness and Exercise
I'm starting th strong curves program, but I'm not sure how it works..
Do I do these exercises daily? Or every other day?
Also, they're split into weeks, so how should I do it?
Eg: Week 1-5

I want to double check, because I always make mistakes with these things..

Replies

  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    s_hossein wrote: »
    I'm starting th strong curves program, but I'm not sure how it works..
    Do I do these exercises daily? Or every other day?
    Also, they're split into weeks, so how should I do it?
    Eg: Week 1-5

    I want to double check, because I always make mistakes with these things..

    Did you buy the book? If not, I highly recommend it. I bought the e-book and kept it on my phone for reference while at the gym.

    I don't recall off the top of my head how the program is run, but it is not a daily exercise program. I believe it is 3-4 time a week.
  • jemhh
    jemhh Posts: 14,261 Member
    You can do it 3-4 times a week. If you do it 3 times, you do workouts A, B, and C. if you do it 4 times, you do the same plus what is listed here:

    Screenshot_2015-02-27-20-25-31_zpsyof0zdav.png
  • s_hossein
    s_hossein Posts: 143 Member
    3dogsrunning wrote: »
    s_hossein wrote: »
    I'm starting th strong curves program, but I'm not sure how it works..
    Do I do these exercises daily? Or every other day?
    Also, they're split into weeks, so how should I do it?
    Eg: Week 1-5

    I want to double check, because I always make mistakes with these things..

    Did you buy the book? If not, I highly recommend it. I bought the e-book and kept it on my phone for reference while at the gym.

    I don't recall off the top of my head how the program is run, but it is not a daily exercise program. I believe it is 3-4 time a week.

    http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf

    This is it right?
  • sardelsa
    sardelsa Posts: 9,812 Member
    No those are just the templates. I also definitely recommend buying the book
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    sardelsa wrote: »
    No those are just the templates. I also definitely recommend buying the book

    This.

    The Kindle version is here. You can download the Kindle app for free for your computer or smart phone if you have one.
    http://www.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM

    Or you can order the hardcopy. The hardcopy would probably be much better for reference in the gym but I didn't want to wait and still managed to use it on my phone while at the gym.
    I also printed out the templates you have linked to use at the gym.

    Buy the book, there is a lot in there he goes over that you should know.
  • s_hossein
    s_hossein Posts: 143 Member
    3dogsrunning wrote: »
    sardelsa wrote: »
    No those are just the templates. I also definitely recommend buying the book

    This.

    The Kindle version is here. You can download the Kindle app for free for your computer or smart phone if you have one.
    http://www.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM

    Or you can order the hardcopy. The hardcopy would probably be much better for reference in the gym but I didn't want to wait and still managed to use it on my phone while at the gym.
    I also printed out the templates you have linked to use at the gym.

    Buy the book, there is a lot in there he goes over that you should know.

    So I use the templates + the book together?

    Thanks, I'll purchase it tonight! :)

  • sardelsa
    sardelsa Posts: 9,812 Member
    s_hossein wrote: »
    3dogsrunning wrote: »
    sardelsa wrote: »
    No those are just the templates. I also definitely recommend buying the book

    This.

    The Kindle version is here. You can download the Kindle app for free for your computer or smart phone if you have one.
    http://www.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM

    Or you can order the hardcopy. The hardcopy would probably be much better for reference in the gym but I didn't want to wait and still managed to use it on my phone while at the gym.
    I also printed out the templates you have linked to use at the gym.

    Buy the book, there is a lot in there he goes over that you should know.

    So I use the templates + the book together?

    Thanks, I'll purchase it tonight! :)

    Yea he has the templates in the book as well but being able to print them is handy to track workouts and progress.

    Awesome. Good luck!
  • Rooster0504
    Rooster0504 Posts: 14 Member
    I'm curious, how well has this worked for people. There doesn't seem to be many female designed training programs out there and this one seems pretty thorough, but I would love to hear how it actually works in practice. Hope it's doing great things for you!
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    edited March 2015
    Rooster0504 wrote: »
    I'm curious, how well has this worked for people. There doesn't seem to be many female designed training programs out there and this one seems pretty thorough, but I would love to hear how it actually works in practice. Hope it's doing great things for you!

    To be honest, I didn't use it long enough to see big results. I used the beginner program to get back to the gym after having a baby. IMO, it was perfect for that for me. I switched programs later on because I have different goals right now. It is something I will go back to in the future.

    @sardelsa‌ also used it. Op posted and earlier thread where another woman posted her result photos and she looked great.
  • jemhh
    jemhh Posts: 14,261 Member
    I have been on it since early January and really like it. I've tweaked it a bit (mainly the upper body stuff.) I've had good results. I only just started eat at maintenance+ so I'm hoping to start seeing more gains in the coming weeks/months.
  • s_hossein
    s_hossein Posts: 143 Member
    Rooster0504 wrote: »
    I'm curious, how well has this worked for people. There doesn't seem to be many female designed training programs out there and this one seems pretty thorough, but I would love to hear how it actually works in practice. Hope it's doing great things for you!

    I've seen pictures of women who show before&after pics after 4 weeks, and you can see a difference.

    I'll let you know how it goes!

  • s_hossein
    s_hossein Posts: 143 Member
    jemhh wrote: »
    I have been on it since early January and really like it. I've tweaked it a bit (mainly the upper body stuff.) I've had good results. I only just started eat at maintenance+ so I'm hoping to start seeing more gains in the coming weeks/months.

    Are the workouts for the upper body in the book not effective?

  • jemhh
    jemhh Posts: 14,261 Member
    I'm sure they are effective. They just differ from my preferences. In the book, Contreras has his program but also describes a basic program template for people who want to tweak things to their liking. That is what I've done. My tweaks are mostly rep range related (e.g., using 5 reps instead of his 8-10 for bench and overhead press.)
This discussion has been closed.

Categories