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Strength Creates Curves

Strength Creates Curves:

Don't be Afraid to Drop the Conditioning

Bret Contreras

Ladies picture this: Two women weigh the same and are the same strength. They both weigh 125 pounds, are 20% bodyfat, and can hip thrust 155 x 10, squat 65 x 10, deadlift 115 x 10, incline press 45 x 10, and can do 1 chin up. Woman A does a ton of conditioning, strength training, yoga, aerobics, running, extra core work, and hiking. Woman B just lifts weights. Six months later, they both still weigh 125 pounds. Woman A is still hip thrusting 155 x 10, squatting 65 x 10, deadlifting 115 x 10, incline pressing 45 x 10, and doing one chin up.

In other words, she hasn't gained strength. However, woman B is now hip thrusting 205 x 10, squatting 95 x 10, deadlifting 155 x 10, incline pressing 65 x 10, and doing 3 chin ups. Her strength has risen steadily. Who do you think made better improvements in shape and body composition? Congrats if you answered Woman B. My guess is that woman A would not have changed her body composition much. However, woman B would have probably lost 4 pounds of fat while simultaneously putting on 4 pounds of muscle in key areas including the glutes.

When I started working with Kellie, I got her to stop doing so much other stuff and start focusing on her form and on getting stronger. In just six weeks her body made great improvements. When she dropped out the extra activity, it allowed her body to recover and made her focus on progression in the weight room. When Marianne and I started working together, I told her that her kettlebell stuff was great, but that she needed to add in barbell work and focus on getting really strong at barbell glute exercises.

They had already laid down an excellent foundation of strength, flexibility, activation, so the road was paved and they transformed rapidly. Both of these women were initially skeptical, but the proof is in the pudding. Strength creates curves. This is the crux of Get Glutes. Conditioning work is fine, but don't go overboard. A couple of quick sessions per week are fine. And don't be afraid to cut it out completely for periods of time when you're really focusing on strength gains.

Get Glutes resistance training is high-intensity interval training. When you lift hard, you're already working on your conditioning. Ultimately, it's your job to figure out the right blend of strength training and conditioning work to suit your preferences, goals, and schedule. Just make sure you prioritize strength, especially glute strength.





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