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

by Bret Contreras, Kellie Davis

This is not your run-of-the-mill fitness book. Developed by world-renowned gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and nutrition guide for women seeking to improve their physique, function, strength, and mobility. Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies. In Strong Curves , he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence. Each page is packed with information decoding the female anatomy, providing a better understanding as to why most fitness programs fail to help women reach their goals. With a comprehensive nutritional guide and more than 200 strength exercises, this book gets women off the treadmill and furnishes their drive to achieve strength, power, and sexy curves from head to toe. Although the glutes are the largest and most powerful muscle group in the human body, they often go dormant due to lifestyle choices, leading to a flat, saggy bum. Strong Curves is the cure.

Genres: Fitness, Nonfiction, Health, Reference, Bodies, Self Help, Lifestyle

320 pages, Paperback

First published August 1, 2012

Reviews

[Sarah Clement · Rating 4 out of 5]

This book is perhaps my favourite weight lifting book, and certainly my favourite of those geared toward women. I have been lifting weights for more than half of my life, so at this stage I don't look for books that promise big things. Rather I look for books that explain the 'whys' and 'hows' behind programming, and this book certainly delivers that. It has solid information, and if you read Bret Contrera's blog you will deliver exactly what you expect. If you haven't read his blog, I suggest you check it out before buying this book. Not for women that want to just restrict calories, do leg lifts and "toning", this is part of that new generation of weight lifting books that encourages women to lift heavy weights, with a very strong emphasis on the glutes. For me the program was just what I needed, as I have a hip problem that benefits from a strong focus on the lower body, and incorporating big lifts along with single leg and accessory work. This book is also excellent value for money, as it provides several 12 week workout programs and a huge catalogue of exercises as well as nutrition information. There are a few mistakes in the book that should hopefully be sorted out in another print run or edition (and I certainly hope that there's another edition or follow up later), but other than that this is a really excellent book. Even though I have been lifting weights for nearly two decades now, I did the beginner program because I really wanted to focus on glute activation, and it was a great decision. Bret states that the beginning program can be used even by advanced lifters, and I found that was certainly the case.

ETA: Since posting this review, I have done all of the programs in the book, with one exception: the lower body only routine. I am still a bit nervous to try a lower body only routine, even though I know it's perfectly reasonable, so I am sure I will do it one day. After doing the advanced program, I couldn't believe how strong my lower body was, without any of the added 'bulk' that women fear so much. I highly recommend this book!

[MrsJoseph *grouchy* · Rating 3 out of 5]

Full Review Here: https://bookslifewine.wordpress.com/2...


Note: I really feel conflicted about this book/program so I've sat on this review for over a month.



I’ve been weight lifting (dumbbells, kettlebells and barbell) for a little under a year.

At the time I started using the program in this book, my workouts consisted of a “body split.*” On Mondays, Wednesdays and Fridays I worked my lower body and back. On Tuesdays and Thursdays I worked my upper body.

The body split worked pretty well for me. I had very little upper body strength so I quickly became more defined in my chest and arms. But nothing was happening with the booty. *face palm* I was trying but I was clueless on how to get better. I was already deadlifting and squatting (but not very heavy).

Finally a friend suggested Bret Contreras (AKA The Glute Guy) and his book Strong Curves. She told me to check him out (and to add Bulgarian Split Squats to my lower body routine). I checked Brett Contreras' website out. After reading a little I felt I found an answer to my lower body issues and I decided to try the program.

Formatting
I don't recommend the ebook. The ebook format is NOT optimal for this type of reading [Strong Curves is more reference book than a straight read like a novel]. The organization of the ebook is rather atrocious. There's no page numbers given as reference (or links) to the exercise instructions. There's no index. There is a lot of equipment used in this program but there are no alternative exercises suggested (though the author says you should substitute exercises if necessary). The book has a lot of photos, graphs and charts...and on an ereader this means lots and lots of page turns. It also means a lot of searching as there are no page numbers listed with the exercises to help a reader find the exercise in the glossary. On Amazon reviews I saw that some readers created their own indexes with Excel.

I eventually purchased the hardcopy of Strong Curves. Best decision I made. The [majority of the] difficulties I had with the ebook were not present with the hardcopy. Each exercise photo has a page number that corresponds to the glossary. Each color photo of Kellie Davis performing exercises show a page number to the corresponding exercise in the glossary. The book is full color, 8 1/2" x 11" perfect bound. I had the same issues with alternative exercises – the authors suggests doing alternatives but never provides a suggested alternative (although there are alternatives pictured in the glossery). There's still no index.

Read More Here

[Mellow · Rating 3 out of 5]

I joined the gym just 3 months ago and this is the only program I've tried so I might not be the best person to review the book. But I'm writing this for all the beginners out there.If you want to strength train but you're too intimidated and don't know where to start. This the book for you. The program begins in a comfortable place and progresses in a way that's noticeable without being scary. The caveat is that it gets boring after a while, but I managed to stick to it for 12 weeks, enough to make going to the gym a habit. When it comes to progress, the program, in my opinion, under-delivered. There was change of course, both physically and aesthetically, but I was promised more, or maybe I misunderstood. In summary, if you're new to lifting, start here, but don't make your expectations too high. I guess I'll see how it holds up when I try other things in the future.

[Amelia · Rating 3 out of 5]

I like the butt focus of this book but since I read it after NROLFW (which I quite liked and which had an opposing stance on the topics of crunches, low calorie diets and cardio) I didn't enjoy this as much. The at home workout is a joke. It still requires quite a bit of expensive equipment (cable systems and chin up bars, not to mention dumbbells and exercise balls). Plus, with all the modifications I have to do just to do the at-home workout, I don't feel enough of a burn. Unless you've never done body weight exercises or activated your glutes before, the at home version probably won't do much for you. I found myself doing all the reps/sets and still not feeling tired and sore when I was done. I think this will work better in a gym where I can increase the weight I'm using. But I do enjoy the glute activation exercises and do them before every (non-Strong Curves) workout.
I will update my review when I get to use the routine in a gym

[Nguyễn Thuỳ Linh · Rating 5 out of 5]

Thật phục bản thân vì đã đọc hết quyển sách rất informative này :) và chỉ trong vài ngày :)

Cố gắng, 1 năm thôi ;)

[Jen · Rating 2 out of 5]

I don't like this title, but Bret Contreras knows his stuff, and has a PhD in Sports Science, and is THE glutes guy. Could be organized better but has great great material to build your own workout programs, and despite the title, it is focused on strength not effin looks.

[rita neves · Rating 4 out of 5]

Really broke some dieting and exercising myths for me, and strengthened my knowledge on the physiology of muscle building. It is motivational and at times funny. Will do a fully review when i complete one of the programs

[Amanda]

I’ll only know what rating to give this book a few months later; after I’ve tried the work outs and can evaluate if they give me the stronger curves and better butt promised.

[Farhana Faruq · Rating 5 out of 5]

I'm not new to weight training.. so although I read this book, enjoyed it, I don't really have any intention of following the program(s) laid out - because I like what I'm doing at the moment. That said, I can't really comment on the program.

Things I like about the book:
- The title actually!! ...I a lot of people seem to have a problem with it, I think it's creative.
- It's geared towards women, you don't find many books like that. As well, this one has info on how women should train differently from men (a controversial topic - but this was interesting).
- I've followed Bret's blog for a few years - so some of the info wasn't that new but nice to have everything in one place.
- Nutrition chapter is influenced by nutrition expert Alan Aragon ... doesn't get better than that.
- Extremely thorough, loved all the information he has uncovered over the years from both research and experience.
- I liked the personal stories sprinkled throughout the book.
- Love his take on supplements!! Very rare to find someone who doesn't insist on taking them in order to achieve your goals.
- Program is designed to be used for life...it includes ways to advance (ie: exercise variations, etc.)

Overall great book for women. This is marketed as a solution for saggy, buttless women out there, and I believe the training listed should help.

[Allie Jo Arendell · Rating 5 out of 5]

Reread for 2015: Contreras, deemed "The Butt Guy" in the fitness industry for good reason, brings to much to the table for advanced glute training and activation technique. Combined with many years of electromyography research, his programming focuses first and foremost on the areas that we most lack- the wondrous glutes. Introducing a greater emphasis on hip thrusts and weighted bridges in combination with the more traditional squats and deadlifts, his program impresses. I am successfully following his 12 week advanced lifting program and have been seeing my lifting numbers rise with ease each week. A book for both beginner and advanced lifters' fitness libraries.

Keep up the great work, Bret! Looking forward to following your newest research.

[Rachel · Rating 4 out of 5]

I've read a number of Contreras's studies so I was excited to pick this book up. Only reason it's getting four instead of five stars is the book isn't written for someone like me. This is definitely marketed towards the average woman who just started weight lifting and is still thinking she needs to "tone." Contreras does a great job at making weight lifting seem approachable but still backs up his plan with research. The book has a ton of workout options, with clear instructions and photos. However, I was hoping for something a little more technical. Which honestly I can get by just reading his studies and his blog posts.

[Alexandra Chauran · Rating 5 out of 5]

This book was funny. Apparently the childish joy of writing a book about asses is not lost on this guy. Aside from a brief foray into "GMOs are bad" that almost lost him all his credibility, this guy seemed believable in his expertise about glutes. I'm looking forward to getting into the Gluteal Goddess routine.

[Ali · Rating 3 out of 5]

decent workout and the guy clearly knows his stuff. text too long and laboured his arguments though. if there were about 30% less pages there would be more stars.

[Hannah]

I could certainly do without the recommendation to eat starvation calories thrown in there and the "weight isn't everything and in fact says a whole lot of nothing; that's why it's extremely important to weigh yourself every day to prove that" thing was ridiculous not because it's incorrect but because we live in a world where the baseline is that weight is everything (even when it's not), and if Contreras' main point is that people shouldn't worry about their weight, he should have stopped there, not been like "you will learn that weight doesn't matter by weighing yourself every day and seeing that the number doesn't change but your body does," because that's not likely to work on people who have been told to be obsessed with their weight by pop culture, society, their health insurance, their doctor, and so on. Very irresponsible.

Anyway, like with all exercise books I read, I am simply not interested in having someone else write my entire program for me, but I am always interested in learning more because I'm super into weightlifting and bodybuilding lately and I really like this guy on social media because he's very real yet also very in tune with how to talk to people who believe in pseudoscience and how to talk to people who don't, and he has a PhD and really proves that he did the work involved in getting it. If anything, this guide is maybe too detailed? Like do you really need to have separate entries for the same movement as dumbbell AND barbell? I feel like showing one parent exercise and then writing the details about how things might slightly change based on your equipment would be better, but who knows--the subreddit dedicated to this book seems pretty passionate, so I guess they like it.

Anyway, editing issues aside, this is a well written book about weight training that is open about how it kind of wants to meet people where they are in terms of being more interested in aesthetics than health and open about being a generalized "women like this" thing, which I appreciate more than people who just immediately generalize without acknowledging they're doing so. And in all that, his explanations are constantly like "you will look good--also, this is really important for overall body functioning because of X," which made me feel better about it. A good reference for sure, and a great follow on social media.

[kriti · Rating 4 out of 5]

Great reference text and fully serves its purpose! Love the blend of anecdotes and science and beginner friendly explanation of terms and concepts. Easy to read and understand and I know for sure that it’ll be a helpful text to refer back to for exercises and adjustments to my current routine. Looking forward to seeing the results!!

[Lexi Zuo · Rating 5 out of 5]

Using this now to work on rebuilding my lower body strength post-physical therapy... enjoying the program so far!!

[Гергана · Rating 4 out of 5]

Първо попаднах на блога на автора - известен спортен блогър, познат като the Glute Guy, с PhD по спортни науки. От блога се прехвърлих на книгата. Книгата има теоретична част, както и няколко фитнес програми. Ориентирана е към жените, но мисля, че и мъжете биха могли да извлекат полза. Основната идея на книгата е, че поради уседналия начин на живот, многото часове в седящо положение, големият глутеус атрофира незабелязано. При някои повече, при други по-малко. И околните мускули компенсират при натоварване.
Брет пише книгата на база изследванията, които прави на активността на мускулите, а също и въз основа на опита му като треньор на жени. По негови думи, голяма част от клиентките му искат да изградят хубаво дупе, но без да уголемяват бедрата. Но големите признати упражнения за тази цел - клек, лег преса и др. - работят комплексно. Ако глутеусите са слаби и бедрата компенсират, резултатът не е добър, защото бедрата се уголемяват, а при дупето няма прогрес.
Отговорът: hip trust-а е упражнението, което трябва да бъде основно.

Книгата ми беше много интересна, отвори ми очите за много неща (най-вече защо като клякам, падам назад и други въпроси, липсата на чиито отговори ме мъчеше от известно време). Започнала съм едната програма и възлагам големи надежди.
Аз четох електронната версия. Преди да започна, четох оплаквания за оформлението на ел. версията - няма съдържание и номерация на страниците и се налага да се прелиства безкрайно напред-назад. Така е и е много досадно.
Другите оплаквания са, че книгата била твърде подробна. Много имало за четене. Да, може би, на места. Аз пък харесвам, дето е подробна.

[Andrea James · Rating 4 out of 5]

I enjoyed reading this book. The advice seemed sensible and I liked that Kellie the nutrition advice appeared wholesome as opposed to an obsessive elimination of carbohydrates.

The exercises are nicely laid out and explained. The advanced programme looks super-human to me right now but the beginners one does seem to be doable.

It does seem that this is a book where the primary aim is to look better so the authors do spend quite a lot of time trying to convince the reader that weight-training exercises, and more importantly the particular exercises that will give you a nicer looking butt, are what you need to do. For those of us who are already convince (and practising) it may feel a bit repetitive (but I think it's a small point and also I understand that it was probably necessary as many women I know are still wary of weight-training).

If, like me, you have other goals as well, such as running half marathons and taking part in other sports that require strong cardio and upper body strength (obstacle races for instance!), then it may be more difficult to stick to the programme religiously. I figured that I would do the best I can to fit the exercises within my other training and accept that my glute development would probably just be a whole lot slower.

I'm excited to get started.

[Whitney · Rating 4 out of 5]

I'm really enjoying this program. I started out with StrongLifts 5x5 but was bored with doing only the big lifts three days a week and wanted to build up more of a base and definitely work my lower body more. I just finished week 5 of the Booty-ful Beginnings program and I see a noticeable difference in my body and feel it in my strength. The program is varied enough to keep it interesting but not so varied that it's overwhelming.

The exercise descriptions and pictures are concise and super helpful and the glossary is extensive - it's a great resource. I have a pretty small apartment complex gym and I'm able to do all of the workouts with only a few modifications, which is good enough for me.

For someone who hasn't already obsessively been reading about nutrition and strength training, this is a really good place to start for both of those things. My one complaint is that Bret is obviously a misogynist and that comes through a lot in his writing, especially when he's explaining something scientific and literally states that he's going to dumb it down for his readers. Other than that, though... really glad I bought this book.

[Kayla · Rating 4 out of 5]

I started this program after finishing New Rules of Lifting for Women. It is a great program, but I found the exercises required a lot of different equipment, and it was difficult to figure out how to do some of them at home. I have dumbbells, a bench, a barbell, a pull-up bar, and a cable machine, and still had to modify some of the exercises. I also found there were a lot of editing mistakes in the book.

I would recommend this program to others, especially those who want to build their glutes. I was blessed with a pretty round posterior genetically, so I honestly can't say whether this program improved that or not.

I am moving on now to NROL Supercharged. I loved NROL4W, so I'm excited for the change.

[VBergen · Rating 3 out of 5]

Bret really knows about the gluteus. He gives extensive explanations and the videos on his website are a very good resource. The book repeats a lot how good the Strong Curves program is, and that becomes annoying. The program is good, then fine, but there is no need such a persistent self advertising all along the book. Even if it is possible to workout with the basic dumbbells, barbell, and stretch bands, many exercises in the book require gym machines. The author says that he has other book with exercises without machines though.

[Safina · Rating 4 out of 5]

Great all around fitness advise. Especially like the electromyography breakdown which shows me what exercises I need to focus on for my personal aesthetic as well as strength goals :)

Also great diet advise for beginners (and slackers like me) >_<

Hoping to use some of the info to help improve my own workout ~

Recommended for absolute beginners to the weight training scene. Since I pretty much know most of the stuff, I just skimmed through. Nonetheless, I will defo refer back to the stretching and foam rolling sections.

[Jennifer Choisser · Rating 4 out of 5]

This is my favorite weight lifting book, I’ve been following Bret’s work off and on since my college days and appreciate that he uses science to back up his research- especially because I feel stupid doing hip thrusts with a barbell and would chuck the exercise out the window if it wasn’t for the proof of their effectiveness.

I fell off the Strong Curves bandwagon when my mom got terminally ill and picked his book back up to get inspired again. My neighbor and I are 8 weeks into Bootyful Beginnings and have already seen a significant change in our physique.

[Dorothy · Rating 5 out of 5]

This book is among the top fitness books I've read. The author clearly knows his material and the photographs perfectly delineate each suggested movement.

The downside is that I came to this book with a lot of prior knowledge; it is NOT a book for a woman who has never had any instruction in lifting. I found it helpful but I think for a newbie it would be at the least, frustrating, at the worst, down right intimidating.

[Erica Keckley · Rating 5 out of 5]

Though I had been taking classes regularly at the gym for years, this is the book that convinced me it was time to enter the weight room--by myself with nothing but the pictures of the exercises on my phone. Though I have since added in different strength training routines besides the ones in this book, this was an excellent place to start. You don't need to spend a fortune on a personal trainer. Start here instead.

[Jenny · Rating 4 out of 5]

I just did the first workout in Bootyful Beginnings and it was great! I switched out the body weight squats for goblet squats and dumbbell Romanian deadlifts with a barbell.

I read this book after NROLW and NROL Supercharged, and I like this one a lot better for women. The exercise description section is much easier to use for finding alternatives. The photos are fantastic and much more comprehensive than in either NROL book. The program is much better explained and laid out.

[Tina Huynh · Rating 5 out of 5]

Really liked this book. Includes a couple programs that can be used as a complete beginner or an elite lifter, with a list and description of exercises at the back. Information is really well presented, with facts and science to back it up. I was always looking for a program specifically designed for women aesthetically that doesn't compromise strength and I think this is the one!

[Kenzi · Rating 4 out of 5]

I've only done the advanced lifters workout, but wow. Visible results in a month? Yes, please! Sound advice for newbies to gym rats. It's not just about squats and deadlifts, although those have their place. There's a reason he's called the glute guy. Will completely change the way you train your lower half.

[Jess Dollar]

I decided it was time to move on after about 3-4 months if Strong Lifts 5x5. Saw this recommended somewhere and after reading it I think it will be a good next step for me. This is a physique-based lifting program rather than strength only like SL but it's still heavy weights so I expect plenty of new strength gains.

[Ariana Lopez · Rating 5 out of 5]

Picked up this book because I was lacking in my glutes. Bret does a great job explaining the body and the muscles. Not only is it well written, it also works! :) I've been following his plan for the last 4 months and I have seen a huge improvement in my glutes. Not only are my glutes and hamstrings stronger, they also look great!