Tips for Completing the Strong Curves Program: A Woman’s Guide to Building a Better Butt and Body

Why Am I Doing Strong Curves Again?

I finished the Gluteal Goddess Program for Advanced Lifters in February 2015 and started the program again in March 2015. After finishing in February, I felt that I could have done more to get the results I wanted. I held back when progressing, even though I could have easily added an extra 5-10kg with the lifts. I always gave myself excuses not to increase the weights. This time around, I’m going to work smarter and lift heavier.

If you’re interested in trying out the program, learn from my mistakes and take into consideration the following:

1. Read the book and review the program prior to starting

  • I know this seems really obvious but I wonder how many people actually read from front to back before trying the workouts.
  • When I re-read the nutrition portion and calculated how many calories and grams I should consume, I was floored by how much protein I was missing in my diet.
  • I also realized that I was performing the American deadlift wrong until I perused through the back of the book.

 

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

Read through the book prior to starting

2. Print out the workout sheet 

  • I made my own work sheets and placed them into a binder and always took it with me to the gym. This helped me track my progress and gave me no excuse of not knowing what I was doing at the gym.

3. Imagery and palpation

  • I found that the more I imagined my buttock and glutes contracting, the more I felt them working.  Since voluntary motor contractions share common central neural mechanisms with mental imagery, the more you imagine your buttock contracting, the easier it will be to actually get them working.

 

Palpation Palpation Strong Curvers A Woman's Guide to Building a Better Butt and Body

Palpation helped me become more aware of the muscles I was trying to target

 

  • I also constantly poked my buttock while I worked out to get feed back of whether or not they were working. Eventually I didn't need that constant external feedback and body awareness had grown to the point where I knew things were firing.

4. Progressive overload

  • This was repeated over and over in the book, in order to make any gains, you need to progressively overload. I had so many people tell me I was already lifting heavy, so in my mind I was doing very well and that I didn’t need to progress anymore.
  • You need progressively overload by increasing weights, reps or decreasing rest time in order to make gains. Don’t sell yourself short.

5. Warm up and cool down properly

  • My patients would be giving me the stink eye if they knew I skipped this part of the workout. I must admit there were times where I didn’t take the time do warm up and cool down and I paid for it.

 

Trigger point rolling for Strong Curvers A Woman's Guide to Building a Better Butt and Body     birddog for Strong Curvers A Woman's Guide to Building a Better Butt and Body.jpg

Foam rolling, mobility and activation exercises only took about 10 minutes

 

  • Not warming up and getting the proper activation and range of motion of the movements meant that my results during my workout would be subpar. If I didn’t open up my hips during the warm up, it meant less hip extension during the thruster and less glute max activation.
  • So take the extra 10 minutes to warm up and cool down to get the best bang for your buck.

stretching for Strong Curvers A Woman's Guide to Building a Better Butt and Body.jpg

The psoas stretch can with end range hip extension

 

Drop me a line if you have any questions about the workout. A big shout out to Elisa for being such an awesome model for the blog.

Happy hip thrusting!

Jessie