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Strong Curves: A Woman's Guide to Building a Better Butt and Body Paperback – April 2, 2013
Purchase options and add-ons
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Print length320 pages
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LanguageEnglish
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PublisherVictory Belt Publishing
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Publication dateApril 2, 2013
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Dimensions8.55 x 0.87 x 10.8 inches
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ISBN-101936608642
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ISBN-13978-1936608645
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From the Publisher
Strong Curves is packed with information regarding strength training for women. Each section can be read on its own but was written to build your knowledge about the program. The more knowledge you have about strength training, the more powerful you will become.
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This book offers all the right tools to help you develop a solid foundation for strength training and design your own programs for life. Strong Curves helps you succeed not only with the twelve-week programs offered in these pages, but also with your commitment to training from this day forward.
Editorial Reviews
About the Author
A graduate from Florida Gulf Coast University, Kellie Davis turned to writing as a profession, with an emphasis on fitness and sports nutrition. She also assists clients in achieving optimum health and wellness as a certified personal trainer.
Product details
- Publisher : Victory Belt Publishing; 1st edition (April 2, 2013)
- Language : English
- Paperback : 320 pages
- ISBN-10 : 1936608642
- ISBN-13 : 978-1936608645
- Item Weight : 2.57 pounds
- Dimensions : 8.55 x 0.87 x 10.8 inches
- Best Sellers Rank: #57,988 in Books (See Top 100 in Books)
- #63 in Weight Training (Books)
- #237 in General Women's Health
- #372 in Weight Loss Diets (Books)
- Customer Reviews:
About the authors
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Kellie Davis earned her BA from Florida Gulf Coast University and her Master's in Professional Studies from George Washington University. She currently resides in Northern California where she works as a personal trainer and fitness entrepreneur. Her work has been seen on Greatist, Bodybuilding.com, Fix, HealthPerch, Women's Health, and Shape.
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Bret Contreras, PhD, CSCS,*D, has become known in the strength and conditioning industry as the Glute Guy because of his expertise in helping clients develop strong, shapely glutes. Contreras is best known for inventing the barbell hip thrust exercise in 2006. He has introduced numerous additional glute exercises to the strength training community since then. In 2015, he earned his PhD in sport science from the Auckland University of Technology in New Zealand, where he studied under biomechanics expert John Cronin. Contreras has conducted numerous electromyography experiments in his research.
As the former owner of Lifts Studio in Scottsdale, Arizona and the current owner of Glute Lab in San Diego, California, Contreras has worked closely with thousands of clients ranging from sedentary people to elite athletes, and he invented glute-strengthening machines including the Skorcher and the Hip Thruster. He sells these through his company BC Strength, which also offers Glute Loops, BC T-Bells, and other glute training products. He currently trains figure competitors, writes programs for clients from all over the world, and consults for various professional sport teams. He is the author of the bestselling books Glute Lab (Victory Belt, 2019), Bodyweight Strength Training Anatomy (Human Kinetics, 2014), and coauthor of Strong Curves (Victory Belt, 2013).
Contreras is a distinguished lecturer in strength and conditioning, presenting at many conferences throughout the world, including those hosted by the National Strength and Conditioning Association (NSCA). He is the founder of Booty by Bret; an online subscription site that features his monthly, cutting-edge training programs. He is a peer-reviewed author with over 50 published studies and regular contributor to well-known industry publications including Men's Health, Men's Fitness, Flex, Muscle & Fitness, Oxygen, Shape, and FitnessRX for Women. Oxygen magazine voted him the Glute Expert in their 2010 Glutes edition and Men's Health listed his Glute Lab as a Top 20 Gym in the United States in 2016.
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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.
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.
Top reviews from other countries
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.