Strong Curves
Sumiblue
Posts: 1,597 Member
has anyone done Strong Curves in addition to or in place of SL 5x5? I'm getting a bit bored with SL & while I have great muscle tone in my upper body my hips/thighs/glutes need work.
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@Sumiblue, I have the same issue. I like the Gorgeous Glutes workout on Strong Curves. I'm on week 6 and I can see more definition on my hamstrings and glutes. Not sure if you have the book but there are several "programs" to choose from. I do the G.G. which is like an "add-on" to your existing workout. It's simply 4 exercise, 3 days a week that target the glutes/hamstrings/quads that consist mostly of hip thrusts, glute bridges, etc. Since I am one pound away from my weight goal, I added the 4 exercises in place of the 40 minute cardio I was doing at the end of my strength training. I sweat like crazy and get a good cardio workout anyway with the 4 and it takes about 20 minutes to complete.0
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Thanks for sharing! I just got the book last night. Seems like many like the GG workout. I will do it today after my regular lifting workout.0
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I am thinking about starting it in the fall. I have been doing strong lifts/ ICF since March and am starting to want a change. I have added hip thrusts and some of the other tips to my workouts now and have seen a huge difference. I would like to lose a few more pounds but I am more focused on inches and my shape with weight as a secondary goal.0
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Hey guys! Glad this thread was started, as I was about to post the same thing. I have been doing SL 5x5 since March, and I enjoy it, but having read about how important training our glutes is I have decided to add accessory work. I just bought Strong Curves and really am enjoying reading it. I didnt know if I should launch into the 12 week beginners routine and stop SL, or continue SL with GG. I think I will try @ShapingTheLaw 's suggestion of the latter. I love the strength that comes from SL but I want the nice backside that GG helps achieve! @Sumiblue and @Anniel88 you guys should post your progress here, and we can support each other
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I started with the 12 wks beginner program. It's tough enough & I don't want to burn out by jumping ahead. Flute bridges are hard!!0
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I need a friend to helps before I can up my hip thrust weight. I've been at 135 for months now just because the set up is sooooo tricky. Sigh.0
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I need a friend to helps before I can up my hip thrust weight. I've been at 135 for months now just because the set up is sooooo tricky. Sigh.
why don,t you do them with one leg but less weight to up the difficulty? Or raise your feet up on a bench? If you're at 135 means you got the 45s on, right? It should be easier to get under the bar, then. Or wait, your feet are already up (I never remember which one is the glute bridge and hip thrusts) ? Um, would getting the bar up on your hips from the ground and then putting your feet up on the bench be an option?
Here, I just found this. Might be helpful?
https://www.youtube.com/watch?v=MzZMBIcN4DA
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Think I saw that before. I've been using the fixed weight bars as there are more benches and easier access over by the dumbbell racks. Not sure how it would go using a bench from the bench press section but that's where the regular bars are... Haven't had the courage to try it over there, but I'm just at 80 lbs so far. Still awkward to do but I've been trying once a week.0
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Thanks for all the input, ladies. I just saw that I wrote "flute bridges" & not "glute bridges", haha!0
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I do back on the bench feet on the floor for barbell hip thrusts. Getting up off the floor for the first rep is the hard part. And it hurts. My bench is a big woggly if I'm not careful about how I push laterally on it during the set up so it's partly an equipment issue. When the weights get much heavier id rather have the thick blue pad under the squat shoulder pad and for that I need some help setting up. I should do what contreras suggests and get a squat sponge but they don't really ship to Canada.0
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Have you looked at amazon.ca? I found 2 different ones relatively quickly, and both under 30$ and free shipping availability:
http://www.amazon.ca/Advanced-Squat-Pad-Shoulder-Protective/dp/B00VXNZRJM/ref=sr_1_1?ie=UTF8&qid=1439743508&sr=8-1&keywords=squat+sponge
http://www.amazon.ca/Grizzly-Fitness-8670-04-Barbell-Pad/dp/B00130A2N6/ref=sr_1_3?ie=UTF8&qid=1439743508&sr=8-3&keywords=squat+sponge
My gym has the grizzly pad thingy. It's not super thick but it makes it more comfortable nonetheless. And I think if I was to do it with a wobbly bench I'd do it the deadlift way. Get the bar on your hips, sit straight down on the bench, then slowly work your way down? Iunno, I've only done the bridges so I have a hard time picturing how hard it would really be.0 -
Hey thanks! Contreras endorses a company that makes a thing called the squat sponge that is heavy duty foam for hip thrusts but it didn't ship to Canada when I looked into it a few months ago. The first link looks like a knock off and I should try it. The second thing looks like the regular barbell pad I already have.0
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I have just ordered my copy. Is it an easy programme to follow?0
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Graceious1 wrote: »I have just ordered my copy. Is it an easy programme to follow?
Yes, I started at the beginners workout, and its nice and easy (maybe too easy!) but I'm taking the opportunity to just focus on my form. I was starting to feel my newbie gains failing, been doing stronglifts 5x5 since march. I don't mind the change, but I will have to do a bit of cardio to make up for lack of heartrate
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Geez, I must have a weak lower body! I find the beginner workout challenging enough. I did the marching glute bridges (alternating sides) yesterday and I could barely get through the 3 sets of 10. I can really feel it today! Also, I like the walking X thing using an exercise band. I don't do every single exercise in a given workout as I do SC after Stronglifts. If I already did 3 full war ups and 5x5 squTs I don't feel the need to do body weight squats. Same thing with bench. I benched 80 lbs yesterday so I skipped the DB bench exercise in SC. I work out at home so I don't have access to some of the equipment, like cable work.
I was wondering if a piece of pipe insulation would work as a bar pad?0 -
When I started my glutes were weak too. I think almost everyone's are. I couldn't even do body weight step ups without medial knee cave, for example. For the cable stuff I either sub in another exercise for the same muscle group (instead of pull downs I do pull ups etc) or I use bands. Bands are really cheap.0
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Thanks @ninagray000 and I look forward to getting the book and starting the programme0
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Is Strong Curves primarily a glute focus program? I'm looking for a program that focuses on lower body.0
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Glutes & legs but mostly glutes.0
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I found this on Bret's website a few weeks ago. It gives a good idea of the exercises that make up his program.
http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
It's very detailed and has many different templates you can use to reach your goals.
I'm on week 2 of Gluteal Goddess Advanced Workout A and things are progressing well.0 -
Thanks ladies!0
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Is Strong Curves primarily a glute focus program? I'm looking for a program that focuses on lower body.
Yes, it is definitely focused on legs and glutes, but he includes 3 workout regimes, 2 of which are full body. So if you are looking for an all in one kind of program, I recommend it!
Also, I am worried I am just not activating my glutes enough, since the first workout of GG wasn't too difficult. I will focus more on activation today.0 -
I just started doing bridges this week to help with glute strength. Going to check out that webpage @aledba! Thanks!0
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Ooh I do Strong Curves (sporadically) I like it a lot though and did notice a difference in my glutes - higher and rounder0
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indianarose2 wrote: »I just started doing bridges this week to help with glute strength. Going to check out that webpage @aledba! Thanks!
No problem! I hope you like it. It's very challenging and rewarding.0 -
Love this info! Just requested the book from the library. Looking to try something new after injury with DL's/5x5.
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ninagray000 wrote: »Also, I am worried I am just not activating my glutes enough, since the first workout of GG wasn't too difficult. I will focus more on activation today.
Are you new to this? I find B is much harder than A or C and really kicks my glues (literally) I tend to be quite quad dominant and if I am not careful I find they do more than they should but I really don't find I need to focus on glute activation on B!
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Tonight I'm doing workout a, week 11, advanced program. Ouch.
Rest pause hip thrusts - 155#, 3x10
Inverted body weight rows on my TRX feet elevated 3x10
Zercher squats - why are these soooo effective? Maybe because they are like OHS/ front squats for the non flexible spined? 70# 3x10
Feet elevated push ups 3x12
Sumo DL 125# 3x8
X band walks - Bret always end the workout with a high rep burn out glute move. 20 each.0 -
@roxylola yes I'm new it to, and let me tell you after almost 2 weeks of gorgeous glutes I've never been more sore! I think I'm finally activating them correctly. B is the hardest workout imo
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I never ever get that far @andyllll Something always gets in the way of my routine and I end up starting over.
@ninagray000 B is my toughest workout too, C is my favourite though0
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