Strong Curves: A Woman's Guide to Building a Better Butt and Body

I've been following Bret Contreras' blog and YouTube channels for a while, and have been really intrigued by his ideas about the glutes. I've incorporated hip thrusts into my training, but really wanted to try a comprehensive program designed by someone with a lot more knowledge than me. I'm just finishing up my current 8-week program, so the timing of this release was perfect... the authors posted a free PDF a week or so before the book's release, which I read from "cover" to "cover," and I downloaded the kindle version of the book as soon as it was available. I may still purchase the hard copy though, because already I find myself wanting to reference different parts of the book over and over, and it's hard to do that with a digital version. I knew based on the PDF that this book is well-written and does a masterful job of combining clear, easy to follow instructions with just enough technical information to really help you to understand why they recommend the type of training they do, and also how to fine-tune it for your specific needs. I love the technical/ scientific aspect, and there's enough of it in the book to make me happy, but it's presented in small enough chunks and clear enough language that I think non-techies will also get the full benefit. I kind of skimmed the nutrition chapter because I am very happy with my diet right now, so I can't really comment on that. The real reason I personally bought the book though, as I mentioned already, was for the workouts, and I was not disappointed. I haven't actually done the workouts yet (obviously, since the book only came out 3 days ago) but it's easy to see that they are very carefully thought out and well-designed. For example, each workout in the "Gluteal Goddess" workout for the advanced lifter, which is the one I plan to start on Monday, includes one lower body exercise from each of the 3 big movement patterns, an upper body push, an upper body pull, a hip exercise and two core exercises. From day to day, the exact movements and the number of reps varies so that you get a good cross-section of intensity and volume in all movements. As you progress through the phases, more difficult variations are introduced while the basic program structure stays the same. I haven't analysed the other workouts as closely, but they seem to be based around similarly well-balanced templates. Also, in addition to the color photos showing each exercise, if you search for the exercise name on YouTube, there are videos of either Bret or Kellie (or both of them) to really show you the correct form. The programs alone are easily worth the price of the book. I'll try to remember to update this review once I've got a few weeks of the program under my belt as well.

You can find the workout online for free, but I read somewhere online that the book makes it MUCH easier to do the workout, and I completely agree now that I own the book. I had originally printed off the PDF pages to the workout plans, but as each move is pretty specific and unique (I didn't originally know what the difference was between a glute bridge and a hip thrust), my first few workouts with just those PDF printouts was slow and awkward as I looked up each move. It can be done - Bret Contreras has lots of helpful, short youtube videos on performing exercises - but it is cumbersome and I would only recommend it if you're REALLY on a tight budget. This book is more than just the workout. The first 1/3 of the book breaks down different aspects of general health and exercise - the value of this exercise plan, what it does for women, how to set up a productive diet, how to treat your body, etc. This was really positive, realistic information that I think can benefit any and every woman, whether or not they do this workout. There are 4 different 12-week workout plans detailed in the book - beginner, advanced, bodyweight (at-home), and lower-body-only. The middle section of the book lays out each program, which is compromised of 3 workouts (A, B, C), and broken up into 3 segments (weeks 1-4, weeks 5-8, weeks 9-12). The suggestion is that you would do 4 workouts a week - Day 1-A, Day 2-B, Day 3-active rest day, Day 4-A, Day 5-C, Day 6-active rest day, Day 7-full rest day. The moves in this section give you a picture of each move, and each 4-week portion advances to a more challenging version of each exercise if you are able to make the change. The back 1/3 of the book gives a MUCH more detailed explanation on each and every move, like an index referenced from the middle section of the book. It walks you through each move, with multiple pictures to show the motions. It tells you which muscles to focus on as you move, which is SUPER important, because you may otherwise go through the motion but be using different muscles to compensate, and thus not be getting the full benefit and strength. I carried this book with me throughout my workout for the first week, and then had it down on my own (using my phone to track the order of the moves and the weights I use) after that. I think that this program, and book, has so much value. It can be used and adapted for any fitness level, whether you are a beginner or a gym regular. For the previous year, I had been following the Strong Lifts 5x5 (Ice Cream Fitness) program, and had been doing relatively heavy weights. However, I suffered from continual lower back pain, especially after doing heavy squats, and I couldn't take it any more. Shifting to the beginner level of Strong Curves felt like a step or two backwards, but it has incredibly been helping me to build up strength in my lower back and lower body, particularly my glutes, which I think had not been functioning/firing, and so other muscles had compensated, which left my lower back struggling. I am happy to be doing any necessary body weight exercises just to build up all of my strength in a quality and whole body-focused approach. I highly recommend this program, and the high quality book, to any and every woman.

Amazing! I really have seen a growth in my glutes following Bret’s knowledge and insight into strength training. And you can tell the intention behind every word is to empower women I’m so glad I bought this book! I’m on my way to achieving my goals!

I highly recommend this book to all women. Its extremely comprehensive! I have been lifting weights for years and often found myself wondering what I should be including in my workouts. Strong Curves clarified that for me and I am definitely not plateauing like I was! The work out plans include pictures of each exercise and a detailed description of the exercise with more photos in the index. Work out tracking sheets are included and essential to use so that you can increase your weight as you progress. My whole body feels stronger. My only complaint is that the work outs don't include much upper body such as biceps and triceps but it is a glute-centred work out book. Buy this now, especially if you are stationary at work!

Good info

Got this book as I follow the author on instagram. After years of working out and not seeing results, 2 months into his programme I am looking amazing. I'm growing muscle where I want and shrinking the bits I want to shrink. Its well written and easy to follow. I love that it gives you three programmes to follow and ways to modify based on what works for you and what equipment is available. My gym is very simple so I have to modify a lot of exercises and the exercise glossary helps me do that. I had surgery right before buying this book and started the programme as soon as I was cleared for working out. I cant do any chest exercises for a while so have completely cut them out of the programme. This means I'm mostly working out bottom half of the body and back. There arent any specific arm exercises but they get worked out as secondary muscles from some or the other exercises which is fine for me right now. Well worth every penny in my opinion for beginners an even intermediates that have been struggling to see results (like me).

Penso che un personaggio come Bret Contreras non abbia bisogno di recensioni. Un libro magnifico, fa capire quanto molti concetti sull'allenamento dei glutei (e non solo) siano molto indietro quando trattati qui in Italia. Libro consigliato a chiunque, dal semplice appassionato all'esperto del settore. Consegna puntuale ed in ottime condizioni.