Strong Curves Program: 1st Week - Every Other Day?
s_hossein
Posts: 143 Member
I've just started the strong curves program, and I saw that Workout A is on the 1st day of the week and Workout B is on the 3rd? Does this mean for the first 4 weeks I work out every other day or have I misunderstood? In the intro of the book there's a little table that says rest days are on wednesday & weekends.
I know this is a stupid question, but I'm super new to this
I know this is a stupid question, but I'm super new to this
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Replies
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The book I have says (Ch. 7, p.60) that it should go
Day 1: A
Day 2: B
Day 3: Active rest
Day 4 A
Day 5: C
Day 6 Active rest
Day 7: complete rest
but I did see the same thing writtern on the spreadsheets, which is a little confusing.
I have been doing it
Day 1: A
day 2: Active rest
Day 3: b
day 4 Active rest
day 5 C
day 6 Active rest
Day 7: rest
I just finished my first week of all the workouts, so I don't know if my way is "bad" or "wrong", but so far it has worked for me
However, there are SO many people on here more knowledgable than me so I look forward to responses too! Sorry if that wasn't too helpful--just wanted to let you know you aren't alone 
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You can do it for 3 days or 4 days. The three day way is the second way that nikkohli wrote it above. The four day way was originally what nikkohli wrote above but now Contreras says to do this instead of repeating A. You'd do it on the same schedule as what nikkohli wrote for 4-days. (FWIW, I do it MWF and Saturday):
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I'm trying to figure it out too. This is what I do:
Week One
Day 1= A
Day 2= B
Day 3= HIIT A
Day 4= C
Days 5, 6 and 7 =off (playing sports instead)
Week Two
Day 1= HIIT B plus workout A
Day 2= B
Day 3= HIIT A
Day 4 = C
Days 5, 6 and 7 =off (playing sports instead
(and then just continue the following weeks like Week Two)
I am curious how everyone else performs this program too.
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Is there a Strong Curves group on MFP? How do you find groups?
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You can do it for 3 days or 4 days. The three day way is the second way that nikkohli wrote it above. The four day way was originally what nikkohli wrote above but now Contreras says to do this instead of repeating A. You'd do it on the same schedule as what nikkohli wrote for 4-days. (FWIW, I do it MWF and Saturday):
I second this. I did the program originally as AB rest AC but Bret has since come out and given an alternate fourth workout instead of repeating A. You could throw in an extra rest day between AB or AC if you needed to. I wouldn't do three or four in a row though.
It's also completely fine to do AB rest C or A rest B rest C if you want to do 3 workouts a week.
Basically whatever works for your schedule making sure you get enough rest0 -
Is there a Strong Curves group on MFP? How do you find groups?
This is the Strong Curves group here on MFP. I don't think it's particularly active but you could join that
http://community.myfitnesspal.com/en/group/15191-strong-curves
Alternatively there's a fantastic facebook group called "SC Ladies" which is where the screen shot posted by jemhh above comes from. You can also access the workout templates there in a pinned post
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Thanks. I joined the SCLadies FB. I'll check out the MFP group.
I perform the workouts at home and need to find alternatives to the "horizontal rope chop" and the "45 degree hyper extension". So far, I'm on my knees with the first and horizontal for the second.0 -
Thanks. I joined the SCLadies FB. I'll check out the MFP group.
I perform the workouts at home and need to find alternatives to the "horizontal rope chop" and the "45 degree hyper extension". So far, I'm on my knees with the first and horizontal for the second.0 -
Not sure about the hyper but you could probably use bands for the rope chop.0
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I'd prefer 4 days a week.
How should I organise my workouts? Are they supposed to be combined?0 -
You don't have to do hiit on the same day as the SC workouts. I don't do any hiit. This is my schedule:
Sunday -rest
Monday - A
Tuesday - walking
Wednesday -B
Thursday -walking
Friday -C
Saturday -4th workout
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Sorry. I meant that as my own question. I don't see anyone mentioning performing the Strong Curves HIITs. Are they separate from the A, B and C workouts? Anyone, here, incorporating them? Thanks "jemhh" you just answered.0
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What's HIIT A and B?0
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Can I perform those whilst bulking0
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There are no workouts that are called Strong Curves hiit. I just double checked the book and didn't see them. Hiit A and Hiit B is just meant as "hiit workouts #1 & #2 that you do in a given week. "0
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Where did that come from. I thought I'd read the book pretty thoroughly and don't recall seeing that.
So you do A1, A2, B1, B2, C1, C2 for HIIT A. What kind of protocol? (%1RM, rests etc.) How exactly does that make it HIIT?0 -
Where did that come from. I thought I'd read the book pretty thoroughly and don't recall seeing that.
So you do A1, A2, B1, B2, C1, C2 for HIIT A. What kind of protocol? (rests etc.) How exactly does that make it HIIT?
A1 and A2 only from A, B and C = HIIT session A. B1 and B2's combined = HIIT session B.0 -
For week 5-8, it says perform these twice a week, but how's this possible?0
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Where did that come from. I thought I'd read the book pretty thoroughly and don't recall seeing that.
So you do A1, A2, B1, B2, C1, C2 for HIIT A. What kind of protocol? (rests etc.) How exactly does that make it HIIT?
A1 and A2 only from A, B and C = HIIT session A. B1 and B2's combined = HIIT session B.
Okay I think I get it but where exactly did this come from? Are you supposed to use lighter weights and should you rest at all in between sets?
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That is a proposed schedule. There are no actual official SC HIIT workouts. Read the entire page:
"I recommend performing up to two high intensity cardio sessions each week along with your strength workouts. This could be hill sprints, HIIT, tabatas, a kickboxing class, or any form if exercise that causes a rise and fall in your heart rate."
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Okay. Those are called "paired super sets" -- page 66. So, he recommends completing those sets first. For instance, 3 sets of A1 followed by 3 sets of A2 then go onto the other moves.
That's better. Then you can incorporate your own HIITs. 0 -
Okay. Those are called "paired super sets" -- page 66. So, he recommends completing those sets first. For instance, 3 sets of A1 followed by 3 sets of A2 then go onto the other moves.
That's better. Then you can incorporate your own HIITs.
You superset A1 and A2. That means that you do a set of A1 and then immediately do a set of A2. Wait 60-120 seconds. Do another set of A1 and a set of A2. Wait 60-120 seconds. Then do your third set of A1 and third set of A2. Then you repeat that pattern with B1 and B2. Then move onto the next exercise. So if you are in Week 1 of Booty-ful Beginnings (I hate these workout titles) you do:
10-20 bodyweight glute bridges
8-10 dumbbell rows (each side)
rest 60-120 seconds
10-20 bodyweight glute bridges
8-10 dumbbell rows (each side)
rest 60-120 seconds
10-20 bodyweight glute bridges
8-10 dumbbell rows (each side)
10-20 bodyweight box squats
8-12 barbell bench press
rest 60-120 seconds
10-20 bodyweight box squats
8-12 barbell bench press
rest 60-120 seconds
10-20 bodyweight box squats
8-12 barbell bench press
10-12 Romanian deadlifts
rest 60-120 seconds
10-12 Romanian deadlifts
rest 60-120 seconds
10-12 Romanian deadlifts
15-30 side lying abductions on one side
15-30 side lying abductions on other side
One 20-120 plank
One 20-60 second plank from knees
None of that is HIIT. If you then want to do a HIIT session afterward, go for it. But there are no Strong Curves HIIT Workouts in the book.0 -
Got it. Upper body, lower body...
And I perform my own HIITs.0 -
Yep, I think that's it. For HIIT try things like running, hill sprints, bike, battle ropes, sled work, barbell complexes, kettlebells...0
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Yep, I think that's it. For HIIT try things like running, hill sprints, bike, battle ropes, sled work, barbell complexes, kettlebells...
Yeah. That's a real HIIT. I just thought he was referencing A1 etc. as HIITs for beginners. No soreness is occurring for me so far but I have been getting in plenty of bridges, squats, lunges, planks, burpees... for the past year. I really want to incorporate battle ropes!!!0
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