Alternative to Strong Curves for Female

svetlananash661

Hello All!
I’ve done Strong Curves and looking for another similar program to take a break from Strong Curves. My main focus is glute and upper leg growth, secondary goal - getting stronger overall (full body). I’m not looking to get ripped. Just toning and lower body muscle growth. Any suggestions?

sardelsa

The only other program I found was comparable was a program which is no longer available, Get Glutes originally designed by Bret and Kellie as a monthly subscription program which I ran for 2 years with amazing results. Kellie Davis has her own line of programs through her website, I've done one of hers (EA) which I loved but it was very very glute focused and intense, best if done in a surplus or maintenance due to the volume.
Bret Contreras has a new subscription program called Booty by Bret which is similar to Strong Curves. However, it is not cheap, I haven't run that one but I heard it is amazing.

If you don't want to go that route, you can use the Strong Curves template in the book to build your own program with the index. Also you can check out this article by Bret for template ideas, I am actually doing a similar split now to his 5 day one on here:
https://bretcontreras.com/how-to-design-an-optimal-glute-training-program/

I have looked and to be honest I have not found a program design by anyone else to be as focused on the glutes and lower body with the right amount of upper thrown in like Strong Curves. Some people enjoy PHUL, Thinner Leaner Stronger, you can have a look and see if those appeal to you.
I think Layne Norton also has a booty program (Booty Builder Intermediate?) and Jeff Nippard has one as well (Glute Hypertrophy Program). I haven't tried those out and they are paid programs so I don't really know much about them.

Also getting ripped will come from leaning out/cutting (eating in a deficit with the intention to preserve as much muscle as possible), provided you have enough muscle base for it to show. Even if you get too ripped for your liking, you can always add some weight to soften your look.

Chieflrg

There are many that can give you the results but unfortunately there is never a one program works for everybody the same. It really dependant how you respond.

I've coached many women that S.C. didn't give them the exact results they had in mind or wanted more efficient programming for their needs.

I usually run them with a barbell LP for a very short period of time and then transition them onto the more advanced autoegulated programming something similar to the Bridge but custom made for their needs and how they respond to training.

I would suggest seeking a well experienced personal trainer that has a high track record and understands the benefits of barbell traing as well.

If that isn't a option for you, than search out a general hypertrophy program that has volume at a useful intensity for your current load or just slightly higher for the equipment you have available and try one out and see how you respond.

MikePfirrman

Perhaps the 10K KB Swings in a month Challenge. Before Strong Curves, Bret Contreras used to swear that the best thing for glute development was a heavy KB swing, using around 1/3 your bodyweight. I never really figured out why he went away from that philosophy because he seemed dead convinced of it.

I think the issue was one of execution. First of all, he couldn't get gyms to carry KBs that heavy and second of all, I think gyms were opposed to it for liability reasons.

https://www.t-nation.com/training/are-heavy-kettlebell-swings-better-than-deadlifts

He recommends you work your way up. 1/3 bodyweight KBs are no joke. You must have absolutely killer form. I certainly wouldn't start out that heavy.

I think he touches on it here why he ultimately gave up and went another route with "Strong Curves":

However, as athletes and clients advance in kettlebell swings, you must progress them in load. I know most gyms and athletic facilities don't carry heavy-*kitten* kettlebells, so I'm calling for action here!
Fitness equipment manufacturers need to start mass-producing heavy-*kitten* kettlebells, and lifters, coaches, and gym owners need to start buying them. At the end of this article I'll provide several options that allow for heavy swinging.

JBanx256

I've used Renaissance Periodization's programs before - they have some excellent templates but also offer 1-on-1 programming etc.

lnielsen18

Ahhh. Glutes and legs. You must want to suffer. You’ll want to use weights 3 workouts per week, 1st and 3rd heavy workouts. Middle workout moderate. Skip a day between each you’ll need it! if not, you’re not not using enough weight or you are not pushing yourself hard enough. #1 exercise squats. All kinds with a bar, goblets, single leg etc... Go deep for glutes. Hip thrusters are great for the booty. go heavy. Use the Hack squat machine with lighter weights and go all the way to the stops AMRAP. Romanian deadlifts are another good choice. Lunges and weighted kickbacks also. Mix and match these up. Super set if possible, Legs and Glutes are big muscle groups and the workouts will tax your central nervous system. Use moderate upper body work in between glute sets. On heavy days you should be wobbly when you leave the gym and need a nap. Stairs will not be you friend. Good luck!

sardelsa

lnielsen18 wrote: »

Ahhh. Glutes and legs. You must want to suffer. You’ll want to use weights 3 workouts per week, 1st and 3rd heavy workouts. Middle workout moderate. Skip a day between each you’ll need it! if not, you’re not not using enough weight or you are not pushing yourself hard enough. #1 exercise squats. All kinds with a bar, goblets, single leg etc... Go deep for glutes. Hip thrusters are great for the booty. go heavy. Use the Hack squat machine with lighter weights and go all the way to the stops AMRAP. Romanian deadlifts are another good choice. Lunges and weighted kickbacks also. Mix and match these up. Super set if possible, Legs and Glutes are big muscle groups and the workouts will tax your central nervous system. Use moderate upper body work in between glute sets. On heavy days you should be wobbly when you leave the gym and need a nap. Stairs will not be you friend. Good luck!

It really comes down to workout programming. Not all programs have to push you to your limits, I have done glute programs that are 5-6x per week glute focused. Obviously each day wasn't pushing myself to failure, or I wouldn't be able to do the rest of the week, but by the end of the week I was done. I have been doing 4x per week glutes for years, sometimes back to back. That is the way Strong Curves for the 4x per week is programmed by the way.

Chieflrg

sardelsa wrote: »

It really comes down to workout programming. Not all programs have to push you to your limits, I have done glute programs that are 5-6x per week glute focused. Obviously each day wasn't pushing myself to failure, or I wouldn't be able to do the rest of the week, but by the end of the week I was done. I have been doing 4x per week glutes for years, sometimes back to back. That is the way Strong Curves for the 4x per week is programmed by the way.

I concur with this entire statement. There is no one program fits all and some people are resistant to some exact programs that others respond well to.

lnielsen18 wrote: »

Ahhh. Glutes and legs. You must want to suffer. You’ll want to use weights 3 workouts per week, 1st and 3rd heavy workouts. Middle workout moderate. Skip a day between each you’ll need it! if not, you’re not not using enough weight or you are not pushing yourself hard enough. #1 exercise squats. All kinds with a bar, goblets, single leg etc... Go deep for glutes. Hip thrusters are great for the booty. go heavy. Use the Hack squat machine with lighter weights and go all the way to the stops AMRAP. Romanian deadlifts are another good choice. Lunges and weighted kickbacks also. Mix and match these up. Super set if possible, Legs and Glutes are big muscle groups and the workouts will tax your central nervous system. Use moderate upper body work in between glute sets. On heavy days you should be wobbly when you leave the gym and need a nap. Stairs will not be you friend. Good luck!

1. One does need to suffer to get great stimulas.
2. Most people would do better with 3 workouts of near medium intensity, then running HMH programming.
3. One doesn't need to skip a day if the work load is managed correctly. Is it optimal to have a day of rest? Probably, but nothing wrong with back to back days if that is what it takes to achieve stimulas and fatigue is managed.
4. Deeper for glutes is subjective. The deeper one goes past parallel, the less glutes is activated than if you rebounded at parallel or just below.
5. One doesn't have to be wobbly when leaving the gym. Once again, load management for long term progress is needed.

hesn92

I've heard a lot of women like thinner leaner stronger. It has glute work involved. I've done the beginning SC program and right now I'm using the template in the book to kinda do my own thing. Was planning on starting the advanced program but just haven't yet. Right now I'm kind of in a funk, not sure what I want to do.

StargazerB

Are you wanting to stay on a full body program? I like doing an upper/lower split. I add in glute specific exercises on my lower days.

svetlananash661

MommyLifts3 wrote: »

Are you wanting to stay on a full body program? I like doing an upper/lower split. I add in glute specific exercises on my lower days.

I don’t mind a full body program but prefer focus on building upper legs and glutes. I guess you could say 75% lower body and 25% upper body.
I really don’t do well without a structure hence need a program. I tried Abby Pollock’s program but after 2 months started thinking it wasn’t for me as I felt better on Strong Curves.

svetlananash661

hesn92 wrote: »

I've heard a lot of women like thinner leaner stronger. It has glute work involved. I've done the beginning SC program and right now I'm using the template in the book to kinda do my own thing. Was planning on starting the advanced program but just haven't yet. Right now I'm kind of in a funk, not sure what I want to do.

I looked at thinner leaner stronger but concerned that a lot of it has fat loss focus. I don’t have any fat to lose and would actually love to gain some in certain areas. But since fat gain can’t be area specific, I’m just maintaining my 135 lbs at 5’7 height. This is why I’m looking to add muscle to legs. Legs have always been a struggle as naturally I’m thin and don’t gain weight at all unless I set a goal to do so. Kinda the opposite of what most programs and books are focused on - losing weight.

sardelsa

svetlananash661 wrote: »

hesn92 wrote: »

I've heard a lot of women like thinner leaner stronger. It has glute work involved. I've done the beginning SC program and right now I'm using the template in the book to kinda do my own thing. Was planning on starting the advanced program but just haven't yet. Right now I'm kind of in a funk, not sure what I want to do.

I looked at thinner leaner stronger but concerned that a lot of it has fat loss focus. I don’t have any fat to lose and would actually love to gain some in certain areas. But since fat gain can’t be area specific, I’m just maintaining my 135 lbs at 5’7 height. This is why I’m looking to add muscle to legs. Legs have always been a struggle as naturally I’m thin and don’t gain weight at all unless I set a goal to do so. Kinda the opposite of what most programs and books are focused on - losing weight.

You can run most programs in a deficit, maintenance or surplus. I have run Strong Curves and similar programming doing all three. If you want to gain muscle, the most important factor will be calorie intake, if you aren't gaining, then you need to eat more to put you into a surplus. While you can't spot gain fat, you can help spot gain muscle (for example you can look at the size of my upper body vs lower).

svetlananash661

sardelsa wrote: »

svetlananash661 wrote: »

hesn92 wrote: »

I've heard a lot of women like thinner leaner stronger. It has glute work involved. I've done the beginning SC program and right now I'm using the template in the book to kinda do my own thing. Was planning on starting the advanced program but just haven't yet. Right now I'm kind of in a funk, not sure what I want to do.

I looked at thinner leaner stronger but concerned that a lot of it has fat loss focus. I don’t have any fat to lose and would actually love to gain some in certain areas. But since fat gain can’t be area specific, I’m just maintaining my 135 lbs at 5’7 height. This is why I’m looking to add muscle to legs. Legs have always been a struggle as naturally I’m thin and don’t gain weight at all unless I set a goal to do so. Kinda the opposite of what most programs and books are focused on - losing weight.

You can run most programs in a deficit, maintenance or surplus. I have run Strong Curves and similar programming doing all three. If you want to gain muscle, the most important factor will be calorie intake, if you aren't gaining, then you need to eat more to put you into a surplus. While you can't spot gain fat, you can help spot gain muscle (for example you can look at the size of my upper body vs lower).

You look amazing!
I’ve been focusing on eating at a small surplus while also struggling to find a program I can stick to. Otherwise all my surplus will turn into fat, and certain areas (like stomach) already have enough of that haha! So far no changes in weight or measurements - been 2 months.

StargazerB

svetlananash661 wrote: »

MommyLifts3 wrote: »

Are you wanting to stay on a full body program? I like doing an upper/lower split. I add in glute specific exercises on my lower days.

I don’t mind a full body program but prefer focus on building upper legs and glutes. I guess you could say 75% lower body and 25% upper body.
I really don’t do well without a structure hence need a program. I tried Abby Pollock’s program but after 2 months started thinking it wasn’t for me as I felt better on Strong Curves.

This another program that you may want to try.
https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-workout
It can be done in maintenance, deficit, or surplus. Per the author if you are not running a deficit or trying to lose fat you can skip the cardio.

sardelsa

svetlananash661 wrote: »

sardelsa wrote: »

svetlananash661 wrote: »

hesn92 wrote: »

I've heard a lot of women like thinner leaner stronger. It has glute work involved. I've done the beginning SC program and right now I'm using the template in the book to kinda do my own thing. Was planning on starting the advanced program but just haven't yet. Right now I'm kind of in a funk, not sure what I want to do.

I looked at thinner leaner stronger but concerned that a lot of it has fat loss focus. I don’t have any fat to lose and would actually love to gain some in certain areas. But since fat gain can’t be area specific, I’m just maintaining my 135 lbs at 5’7 height. This is why I’m looking to add muscle to legs. Legs have always been a struggle as naturally I’m thin and don’t gain weight at all unless I set a goal to do so. Kinda the opposite of what most programs and books are focused on - losing weight.

You can run most programs in a deficit, maintenance or surplus. I have run Strong Curves and similar programming doing all three. If you want to gain muscle, the most important factor will be calorie intake, if you aren't gaining, then you need to eat more to put you into a surplus. While you can't spot gain fat, you can help spot gain muscle (for example you can look at the size of my upper body vs lower).

You look amazing!
I’ve been focusing on eating at a small surplus while also struggling to find a program I can stick to. Otherwise all my surplus will turn into fat, and certain areas (like stomach) already have enough of that haha! So far no changes in weight or measurements - been 2 months.

Thanks! Yea it took many years to get here. I have similar issues finding a program, I've tried others but always ended up back at Bret's program style.

lnielsen18

I agree with all of your comments. There is more than one way to get results. And you could get there multiple ways. But big muscle groups tend to require some effort And rest periods will assure maximum results. But moderate loads and more reps and sessions will get it done also, you just have to do lower body more often. I,d still recommend plenty of recovery time. Thanks for offering alternative counterpoint to my comment. Do what works for you don,t get stuck thinking one method works for everyone.

svetlananash661

After much thinking which way to go, I saw Bret Contreras has a subscription program Booty by Bret. I don’t know if it’s new or not but I haven’t been able to find much feedback info or reviews. Possibly a new version of Get Glutes? At $30/month it’s on the higher end of what I would pay but if I respond well, I don’t mind paying for it. I live in San Diego where Bret just opened his Glute Lab but it’s too far from where I live and they are only open 1/2 day on weekends. Maybe later down the road it’d be another option to consider.

CharlieBeansmomTracey

svetlananash661 wrote: »

After much thinking which way to go, I saw Bret Contreras has a subscription program Booty by Bret. I don’t know if it’s new or not but I haven’t been able to find much feedback info or reviews. Possibly a new version of Get Glutes? At $30/month it’s on the higher end of what I would pay but if I respond well, I don’t mind paying for it. I live in San Diego where Bret just opened his Glute Lab but it’s too far from where I live and they are only open 1/2 day on weekends. Maybe later down the road it’d be another option to consider.

fitness blender has a booty workout which is either 4 or 6 weeks and its only 9.99

sardelsa

svetlananash661 wrote: »

After much thinking which way to go, I saw Bret Contreras has a subscription program Booty by Bret. I don’t know if it’s new or not but I haven’t been able to find much feedback info or reviews. Possibly a new version of Get Glutes? At $30/month it’s on the higher end of what I would pay but if I respond well, I don’t mind paying for it. I live in San Diego where Bret just opened his Glute Lab but it’s too far from where I live and they are only open 1/2 day on weekends. Maybe later down the road it’d be another option to consider.

I believe it's a new version of his Strong by Bret (which I also heard great things about) I wish I could justify the cost right now otherwise I'd definitely try it out. He might have a trial to test it out? I would imagine it would be similar template to Strong Curves/Get Glutes, with extra glute stuff and new exercises each month which is fun.

Ahhh that is awesome I wish I lived closer I would love to visit his glute lab!

psuLemon

I haven't done the programs, but Stephanie Buttmore, girlfriend of Jeff Nippard, has designed some programs that are largely focused on lower body. Her hypertrophy book is like $40 or something to that standard.