Why StrongCurves?
selina884
Posts: 826 Member
Have you completed the programme? if so, did you see good results?
Why choose this over so many other "free" workout programmes online? There are workout plans on bodybuilding.com, muscleandfitness.com etc etc.
I'm curious and want to see if it is something I may consider.
Why choose this over so many other "free" workout programmes online? There are workout plans on bodybuilding.com, muscleandfitness.com etc etc.
I'm curious and want to see if it is something I may consider.
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Replies
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I'm actually looking into SC. I've skimmed the book before, but I'm actually going to read it this time.
I've been doing various powerlifting routines (mostly 5/3/1), but I've been having some back and hip pain for the last several months and my PT diagnosed me with weak *kitten* syndrome. i.e. I'm not activating my glutes like I thought I was. Strong Curves is heavy on glute work, created by a reputable source, so it makes the most sense for me right now.0 -
I've really enjoyed it, though I'm only 8 weeks into my first program. I'm actually planning on buying a physical copy of the book as I got the e-copy originally.
I chose it because it's a very comprehensive plan. Most of the "free" programs I see everywhere are thrown together and don't flow well. SC is very thought out. I can feel the difference after every workout but am never "can't walk the next day" sore. There's enough variety in every workout that I never get bored with it and the community is very helpful with questions and suggestions for modifications.
Plus there's the added bonus that it's built around building glutes, which I need. But it also doesn't ignore all the other areas. I'm already seeing more definition in my arms, abs and yay glutes. Well worth the money I've spent on a book.1 -
lol @_dracarys_ on the whole official diagnosis of "weak *kitten* syndrome." I might start this once I have this baby. I've always been a cardio kinda girl, but I need to switch stuff up and sometimes cardio makes me overeat.3
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I did it. For the same reasons others listed. I'm very quad dominant and really couldn't engage my glutes or hamstrings much at all. I modified it a bit using the exercise index in the book, and now am doing a three day a week full body plan that uses strong curves as the base (so one glute exercise, one for quads, one for hamstrings/hip hinge, one push, one pull).
I love the results. I haven't measured in a month or so but I was gaining and losing inches in the right places, and gained a lot of strength.0 -
I'm only on week 2, but I really like it so far. It definitely makes you work and although I've just begun, I can tell a difference in how I feel the exercises in areas (glutes) I really wasn't using before.
One thing I'll say is to buy the actual book vs the ebook though. When you find yourself having to "flip" around to reference something the ebook is a major pain in the "glutes".5 -
Those who have done/are doing it: which template are you doing? Are you starting with the beginner one?0
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_dracarys_ wrote: »Those who have done/are doing it: which template are you doing? Are you starting with the beginner one?
If you go to the advanced chapter in the book, it'll give you a set of criteria you should meet before doing it. I didn't meet all of them (I can't do a chin up and had never deadlifted before) so I started with the beginner one. I made just a few substitutions for the first 4 weeks to cut out ab stuff I didn't like. By the second 4 weeks most of it was substitutions, and for the third 4 weeks I switched to an advanced one.0 -
Noelani1503 wrote: »_dracarys_ wrote: »Those who have done/are doing it: which template are you doing? Are you starting with the beginner one?
If you go to the advanced chapter in the book, it'll give you a set of criteria you should meet before doing it. I didn't meet all of them (I can't do a chin up and had never deadlifted before) so I started with the beginner one. I made just a few substitutions for the first 4 weeks to cut out ab stuff I didn't like. By the second 4 weeks most of it was substitutions, and for the third 4 weeks I switched to an advanced one.
Cool, thanks!0 -
Although the template is the same for the beginner and advanced program. One glute exercise, one pull, one quad exercise, one press, one hip hinge/hamstring exercise, one glute accessory exercise, two core exercises.0
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Love Strong Curves. I ran Gorgeous Glutes during my bulk two years ago with fantastic results and continued it during my cut, then when I was pregnant I did a modified version of the body weight workout. I love using the index too. Now I'm doing Get Glutes which is pretty similar.0
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Have you completed the programme? if so, did you see good results?
Yes, I did the beginner program in 2015 while maintaining and had good results. I have continued to incorporate many of the same exercises into my programming.Why choose this over so many other "free" workout programmes online? There are workout plans on bodybuilding.com, muscleandfitness.com etc etc.
I wanted something written by somebody I trusted. Bret Contreras has trained plenty of women but also is a researcher. The book also provides a great reference section and many alternative exercises, as well as a general template for building your own plan. I don't have a problem with free workout programs from online but I think that most people would do well do read up on programming. Whether you're reading through a free site like the one for Stronglifts or through a book like Strong Curves or any of Wendler's 5/3/1 books, you're going to have a better understanding of the whys and hows of how the program fits together than you would by just picking something and following it because it's free.2 -
Have you completed the programme? if so, did you see good results?
Why choose this over so many other "free" workout programmes online? There are workout plans on bodybuilding.com, muscleandfitness.com etc etc.
I'm curious and want to see if it is something I may consider.
There's nothing wrong with the programs online at places like bodybuilding.com, etc but most of the one's I've looked at are more appropriate for intermediate to advanced lifters and at minimum assume you know what you're doing and that you know how to perform the movement properly. Many of them also have more volume of work than a beginner should really be taking on...too much volume too soon is going to impede recovery and hinder those newb gains.
Programs like SC and NROLFW and the like are geared more towards individuals newer to lifting. Often the read alone is worth it, particularly for women's programs as many women are terrified of the weight room and these books explain what you are doing and why you are doing it and they put to bed a lot of weight room mythology that many women carry around with them.2 -
amyrebeccah wrote: »_dracarys_ wrote: »Those who have done/are doing it: which template are you doing? Are you starting with the beginner one?
I started with beginner (BB) and did the whole 12-week program, and just started the advanced set (GG). The ab stuff is seriously super boring and Bret admits he really only throws that in to keep people happy, so I do it only if I have time.
Sadly, I need to do ab stuff too. Maybe not his ab stuff specifically, but I definitely need to do core work. Along with my weak *kitten*, I have an even weaker core.1 -
amyrebeccah wrote: »_dracarys_ wrote: »Those who have done/are doing it: which template are you doing? Are you starting with the beginner one?
I started with beginner (BB) and did the whole 12-week program, and just started the advanced set (GG). The ab stuff is seriously super boring and Bret admits he really only throws that in to keep people happy, so I do it only if I have time.
Wow I didn't know he said that... I HATE the ab stuff and always skip it too. Core work I will do... if it will help with my main lifts and stamina but ab work I hate and it makes me sad so this is great to hear since I always felt like I was cheating by skipping it, ha !1 -
I'm 2/3 through beginner (BB) and not sure if I'll go on to the advanced next or try out one of the other 2 before doing advanced.0
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_dracarys_ wrote: »amyrebeccah wrote: »_dracarys_ wrote: »Those who have done/are doing it: which template are you doing? Are you starting with the beginner one?
I started with beginner (BB) and did the whole 12-week program, and just started the advanced set (GG). The ab stuff is seriously super boring and Bret admits he really only throws that in to keep people happy, so I do it only if I have time.
Sadly, I need to do ab stuff too. Maybe not his ab stuff specifically, but I definitely need to do core work. Along with my weak *kitten*, I have an even weaker core.
I'm doing the ab work because I enjoy it. However, where he seems to keep it on the lighter side of things, I'm doing cable crunches and weighted side bends. I'm not as concerned about being wider through my waist then he feels most women are. That's just me....
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I completed BB in 2015 and thought it was okay. I chose BB at the time because I was coming off a fairly heavily race season (triathlons & running) and my lifting had seriously suffered. I do like 4 days of lifting, so that aspect was good. I am not a new lifter, so I did the first week of sections 1-4 and then skipped ahead to 5-8. I did also add in some additional push/pull as I felt the recommendation was a little too light for my liking. I still reference it for additions to my current program, but I just didn't like it enough to keep at it. I did have the book version for reference.0
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Want strong curves?
https://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
done. free. go for it.1 -
amyrebeccah wrote: »rainbowbow wrote: »Want strong curves?
https://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
done. free. go for it.
I have to say, while it would be tempting for me to use the templates (note that Bret puts them out for free, they aren't pirated or anything) the information, exercise alternatives, and illustrations in the book was well worth the money for me.
oh, certainly. I also purchased it along with nrlfw, BUT as someone who is very familiar with these exercises now, i think the templates are excellent. they might also be great for someone who's on the fence about purchasing it because they can get an idea of what the plans are like.1 -
amyrebeccah wrote: »rainbowbow wrote: »Want strong curves?
https://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
done. free. go for it.
I have to say, while it would be tempting for me to use the templates (note that Bret puts them out for free, they aren't pirated or anything) the information, exercise alternatives, and illustrations in the book was well worth the money for me.
Yeah, same with 5/3/1 calculator websites. Anyone can plug in numbers, but it's beneficial to read about what you're doing with those numbers too.0 -
Same as everyone else...to deal with weak *kitten* syndrome. It really helped and eliminated my nagging lower back pain. I've returned to higher weight, lower rep barbell training, which I prefer, but still use what I learned with SC.0
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Why Strong Curves?
Booty, that's why.5 -
rainbowbow wrote: »Want strong curves?
https://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
done. free. go for it.
Haha thankyou.
After looking at the programme (Id personally follow the advanced plan) I can confirm I would not pay for this.
Not because it's a bad plan because it's not but it's no different to the myriad of free plans you can find on bodybuilding.com.
I'm saving this to follow after my current routine.0 -
amyrebeccah wrote: »rainbowbow wrote: »Want strong curves?
https://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
done. free. go for it.
Haha thankyou.
After looking at the programme (Id personally follow the advanced plan) I can confirm I would not pay for this.
Not because it's a bad plan because it's not but it's no different to the myriad of free plans you can find on bodybuilding.com.
I'm saving this to follow after my current routine.
Fair enough. If you find yourself saying "hey, this is working everything but my glutes-I'm feeling nothing there!" (as I have seen from people here and on other boards who are following just the templates or who bought the book but didn't read it), then you might want to borrow the book from a friend or at least check out the free videos and blogs posted online. Most of us had to learn how to activate the glutes. Good luck!
Ah yeah definitely agree.0 -
Hey there! Loving this discussion. I am the co-author of SC and will happily answer any questions you have regarding the programming. As far as core work, I have learned over the years that neglecting this area can lead to a lot of issues over time-- especially if you decide to get into heavy lifting. I embraced core stability work during my workouts changed everything. So it may seem boring, but it's imperative for a healthy back.
So glad many of you have enjoyed the program. We appreciate your support.
PS_ if you do buy I recommend the print vs the digital as the book is a big bulky for digital formatting. There have been a few complaints about the navigation and formatting for the ebook.
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