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Strong curves advance program

BonyCastro
BonyCastro Posts: 110 Member
edited November 2024 in Fitness and Exercise
I have been lifting for about 10 months and just completed by 2nd workout section from
The strong curves advance program. I feel as it's lacking and my older routine was harder. Maybe it's because this is my 2nd day. Any success with it? Should I stick with it? I switched to this because I want to put more focus on flutes but so far my glutes are not even sore. I usually get sored from leg day for the next 2 to 3 days. This program is a full body but don't include back work and not a lot of tricep. Any experiences?

Replies

  • BonyCastro
    BonyCastro Posts: 110 Member
    No flutes but glutes lol
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    That's odd. I find my DOMS disappear after about 2 weeks and don't return.

    Just because your muscles aren't sore doesn't mean they're not working.

    I haven't done that program though.
  • BonyCastro
    BonyCastro Posts: 110 Member
    VeryKatie wrote: »
    That's odd. I find my DOMS disappear after about 2 weeks and don't return.

    Just because your muscles aren't sore doesn't mean they're not working.

    I haven't done that program though.

    Which one have u done ?
  • jemhh
    jemhh Posts: 14,261 Member
    edited April 2016
    I'm looking at the template. The program has you do rows, db bench, deadlifts, chin ups, military press, back extensions, cable rows, bb bench, good mornings, push press, pull ups, lat pulldowns, push ups, inverted rows, sumo deadlift, incline press, and incline press. How is that no back or tricep work?

    Don't you have an injured back anyway?

    And sore glutes doesn't necessary indicate that you are working them well. Are you doing any of the activation work that's in the book?
  • BonyCastro
    BonyCastro Posts: 110 Member
    In my previous routine I was focusing on one or 2 muscles per workout. So I was doing for example 3 excercises for triceps. No I have not read the book, only using the template along with some research I have done. Yes I have an injured back so I'm modified certain excercises. For example not doing any dead lifts which is what hurt me in the first place.
  • rileyes
    rileyes Posts: 1,406 Member
    I would learn to engage the glutes as @jemhh mentioned. Make your butt do the lift.

    I find that when I am heavy barbell hip-thrusting, my glutes may tend to get so much tension they will sometimes cramp up briefly. And there may be some DOMS.

    You can adjust SC to your level. I did not have a barbell when I went through the book so my experience was more like light circuit training. But I did learn how to focus on each lift. Now I add heavy BB hip thrusts to my other compound lifts as my foundation.
  • pearshapedmum
    pearshapedmum Posts: 131 Member
    also, the book lists supplementary exercises (say for biceps, triceps etc that can be added in on top of the standard workout provided.
This discussion has been closed.

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