Strong Curves - Advance Gluteal Goddess

gmallan

Hey, I'm starting the strong curves - 12 week advanced gluteal goddess program today. Very excited. Anyone else doing/planning on doing/have done this program. Would love to hear from you

xoemmytee

I've read the book and Bret and Kellie did a really good job on it! I have started including exercises from the "glutes only" routine to supplement my existing lifting routine. I didn't really like the variety of equipment required for the gym version. I prefer simpler routines. That said, Bret taught me a lot about my butt and the book was worth the buy!

gmallan

I'm going to work through the 12 weeks, modifying where neccessary. After that will probably use some of the concepts to design my own program

BinaryPulsar

I'm doing it too!

professorRAT

I am in week 9 and I LOVE this workout! I am totally pleased with the results and I am hooked on Bret Contreras now. I am trying to do as little modification as possible the first time through, but I also plan to design my own program after that. Thanks to the lovely BinaryPulsar for suggesting it to me. It is just the kick in the butt (pun intended) that my workout needed!

dafoots0911

I am in week 9 and I LOVE this workout! I am totally pleased with the results and I am hooked on Bret Contreras now. I am trying to do as little modification as possible the first time through, but I also plan to design my own program after that. Thanks to the lovely BinaryPulsar for suggesting it to me. It is just the kick in the butt (pun intended) that my workout needed!

How long are the workouts -- average length? NROLFW got a little too complicated -- not complicated but too many variations. I like stronglifts because it's sweet and simple. Thanks.+

professorRAT

I am in week 9 and I LOVE this workout! I am totally pleased with the results and I am hooked on Bret Contreras now. I am trying to do as little modification as possible the first time through, but I also plan to design my own program after that. Thanks to the lovely BinaryPulsar for suggesting it to me. It is just the kick in the butt (pun intended) that my workout needed!

How long are the workouts -- average length? NROLFW got a little too complicated -- not complicated but too many variations. I like stronglifts because it's sweet and simple. Thanks.+

There are different programs you can follow in the book, so they vary. I don't find them too long, but I do need to keep records so that I know what I need to do next. Each grouping of workouts is done for 4 weeks. There are 3 different workouts per week. So you do workout A, then B, then C and repeat for weeks 1-4. Then you switch to a new A, B, C for weeks 5-8 and so on. I found it VERY helpful to get a fitness app on my phone to keep track, but there are many free and low priced ones out there that work well for this purpose. I just entered all of the workouts when I had some time at home, and now I just take a look at where I am when I hit the gym. I think it is really great when you feel you are in a workout rut.

gmallan

I started last night and loved the workout.

The basic format for the advanced program seems to be

2 supersets (4 exercises total) with 1 lower and 1 upper body exercise in each super set (e.g. hip thruster variation with upper body pull and squat/lunge variation with upper body push)
1 additional lower body/back exercise (e.g. deadlift or back extension)
1 set glute accessory exercise (hip abduction etc.)
2 sets total ab exercises (1 front and 1 oblique)

It focuses on the lower body but there is one upper body push and one upper body pull exercise in each.

If you want simple, probably stick with soemthing like 5x5. This has a lot of variety, it seems through variations on exercises. It also requires a fair bit of equiptment.

If anyone on here is interested there is a facebook group called SC Ladies. One of the ladies on there has compiled a printable spreadsheet of the workouts for the advanced program which is very helpful. If you comment your email she'll sent it to you or feel free to inbox me with your email and I'll pass it on (full credit to her for compiling it)