Heavy (heavier) lifting program advise please

[Cafelattee]

If you are familiar with gym workouts then I wouldn't bother buying the strong book. Its nothing new if you have every lifted

Here is a link to the workout sheets.


https://bretcontreras.com/wp-content...-Templates.pdf

[Sue B]

If you want to build your own program using the equipment you have, Nia Shanks has a good template here.
http://www.niashanks.com/best-workou...dy-be-awesome/

[Buttercup]

I have to disagree with Cafelatte. Strong Curves does take a different approach and Brett Contreras really has changed how people train glutes. Hip thrusts in particular and weighted glute bridges were unheard of just 5 years ago. Most gym workouts use squats and deadlifts to train glutes, when for a lot of people that doesn't really get them activated and properly worked out.

The problem you might have with Strong Curves is that the emphasis is glutes. Other muscle groups are also hit, but the idea is to work the glutes every time you work out so that the change is mostly seen there.

Get Glutes is now Fit Thrive. It is a monthly, yearly or life time membership type of thing mostly carrying on where Strong Curves left off, but you don't have to have done Strong Curves. There are about 4 years of workouts, typically 4 weight training based workouts per week and 1-2 metabolic work outs if you want it. But joining a site may not be your cup of tea. Strong Curves is a book and you can use the templates to make new workouts since the part showing exercises and variations is extensive.

I've had good results with Strong Curves, Get Glutes, various Venus Index (online, downloadable program), Jamie Eason's program on Bodybuilding.com (which is free!), and the first New Rules of Lifting for Women among others. I've been doing a Bombshell fitness program that is on Muscle and Fitness Hers web site (also free!). I have some Ashley Horner's stuff but I haven't done her stuff, yet. I'd wait for a sale on her downloads because they are pricey if you are interested.

[Jags]

..n/m..

[Gibbee]

DVD suggestions:

KCM's Muscle Up

Most of Cathe's weight workouts, so STS, Gym Styles, Ripped with HiiT, Xtrain, etc.

Amy Bento's Slo Mo

Books: Any of Joyce Vedral's programs done using heavy weights and a reasonable tempo (unlike her DVD's) will work nicely

[bubbles76]

Originally Posted by Buttercup

Hip thrusts in particular and weighted glute bridges were unheard of just 5 years ago.

I don't know about that. I mean, we were doing this when I was in college to train the glutes, and I was in a class of mostly men. Maybe my trainer was ahead of his time, but I definitely remember doing them. Didn't the Firm do these in some of their older dvds too? Or maybe I'm misunderstanding you. Do you mean mostly unheard of?

[desderata]

Didn't the Firm do these in some of their older dvds too?

I remember doing weighted bridges in at least 3 of the Firms, and they came out in the late 80s or early to mid 90s.

[Theeearn]

Thank you all for replying! I love getting on this site and discovering new things. I was initially intrigued by Bret's workouts due to my history. I am naturally quad dominant and being a runner hasn't helped much. I actually had a bad case of piriformis syndrome and tore a hamstring two years ago. I am better now but still struggle with strength in my Glutes on that side. All my Toniqing didn't do much but make my quads grow (going to miss Sylwia though).....Any suggestions for replacing pull-ups? I rent and am hesitant to put up any type of bar. I am also thinking of adding some of Zuzka's HIIT workouts as add ons too.

[Buttercup]

I remember doing unweighted glute raises years and years ago, maybe with Jane Fonda even, but shoulder elevated hip thrusts I don't recall until a few years ago with Contreras. And I certainly don't recall heavy weighted glute or hip thrusts ever. And they certainly did not gain the cache they have now. Most every work out has a variation now, but look at stuff from a few years ago inquiring about building up the glutes and everyone recommended ass to grass squats or deadlifts. I think that Contreras really did promote this move. Did it never occur in the history of work outs? I can't make that claim, but he certainly did a lot to promote this move and this kind of training. And I doubt the Firms (which I did many of those too) were doing a.) hip thrust (different from a glute raise in that the shoulders are elevated, not on the floor which would be a flute raise or bridge) and b.) that they were advocating the kind of weight Contreras wants people to do/experiment with. This doesn't discount the value of that type of workout, there are many ways to work out the gluten and Contreras, to his credit, incorporates all types in his stuff.

[Buttercup]

Found a Firm workout where they are doing glute raises, not hip thrusts(shoulder raised instead of on the floor). They are using weights, but much lighter than doing barbell weighted glute raises or hip thrusts. You can see them at the 5:43 mark:https://www.youtube.com/watch?v=Upi51Fj0pSM