A more advanced follow up program for graduates of Bootyful Beginnings. The most significant difference vs. Bootyful Beginnings is that the rep. Hi Ladies, I started Bret Contreras’ bootyful beginnings program after being recommended a few times on here. As I’m sure quite a few of you. A collection of workouts created by Samantha R. in Workout Trainer for the iPad, iPhone, and Android.
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One month of bootyful beginnings progress
Results 1 to 30 of Booty-ful Beginnings Super Sets. As I’m sure quite a few of you guys are aware, each workout starts with 2 supersets. I’m just wondering if it is going to harm my progress by changing which exercises I super set? My gym is 24 hours and constantly busy as it is based in a student area.
I’ve found that doing the upper body exercises together and then the lower body exercises together work better for me as it means I’m not doing one half of the superset and having t move elsewhere to do the other half. Will it be an issue if I was to superset the glute march with the squat and then th seated row with the incline press? I’m dying to see some progress in my legs and don’t want to hinder it by messing with the program.
As long as you’re hitting the same muscle groups the programmed exercise hits you should be fine. I would rest a minute between supersets, i.
Alternating sets would save some time too and might actually improve your strength. Tweaks will need to happen sometimes. Most important is that you keep training. You can’t help the hopeless. Fat Girl Gets Fit: I have always done well by supersetting upper body movements the way you plan to–a push with a pull.
Lower body movements, it depends on what they are. I’d probably not superset barbell squats with another lower body movement.
Instead I would do all of the glute marches, do the upper body supersets, and then do all of the squats. But you never know until you try it, the way you suggested might work for you just fine. Originally Posted by LunaLifts.
I ran Strong Curves for a couple months and my gym is horrible for supersetting except in rare cases. I actually did the exercises in order as written, but I did them as straight sets.
That way I kept my strength up and didn’t end up changing the order much. The workouts from what I recall were relatively short when supersetting as written Beginbings want to say 45 mins or so and straight setting them bumped them out to about 55 minutes for me. Online Training and Nutrition Coach www. PM me or ask me on FB: I’m not sure if you read the book or just downloaded the PDF, Strong Curves is essentially a template.
I ran Booty-ful beginnings the full course pretty much as written, but I’m now on week 13 and swapping out a lot of exercises. You can swap an exercise for a different exercise and there’s a great list in the exercise index. They may come in any form. Thanks for all of the feedback guys.
It’s all been really helpful but there definitely seems to be a few different bootyfup. Originally Posted by Partyrocking.
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Originally Posted by adriannec. Originally Posted by halexis PartyRocking, just to confirm are you suggesting that I just do each set separately rather than trying to super set? I know that alternating sets is similar to supersets but don’t really know too much about alternating. Am I right in thinking it is the same as super setting but you just take a break in between.
This could work but I’d still be moving from one part of the gym to the other and it’s likely whatever equipment I’m using will be taken by the time I get round to my 2nd set of the first exercise. Originally Posted by BrotherWolf. I think that is the case, if in doubt ask Brett. This was my initial thought at first. Can someone give me a simple explanation of why super sets are so beneficial? Is it just the fact that they allow for a more intense workout?
I’ve seen loads of articles like “superset for super size” “superset for ultimate growth” but I’m trying to understand if it will really make that much of a difference.
Apologies if this comes across ignorant. I genuinely just want to make sure I’m getting everything right whilst following this program. Originally Posted by chamelious. Thanks everyone it really is appreciated. Did you still see considerable progress when performing them as straight sets? Last edited by BrotherWolf; at I did see progress and improvement all over, not just glutes. My upper body really came in well too.
My body prefers straight sets as the norm since I’m able to rest longer between sets. I don’t see a big drop in strength like I do if I try to superset.
Ahh that’s great to hear. The last time I strictly followed a program I saw progress so quickly in my upper body but bpotyful seems a bit slower this time.
I totally agree with you in regards to the super sets though – I really enjoy working my arms, shoulders and back but I find if I go from one exercise to the other without a break, bootyfyl I’m really struggling with the second exercise.
One other thing I’ve noticed is that after my workouts, I’m feeling it most in my lower back and I don’t know if this is to do with my form.
I never tend to feel anything in my glutes unless I work my abductors. If you read in the book, Bret has some glute activation work that he strongly suggests doing to “wake up” beginninfs glutes and get them more in the workout.
If you aren’t feeling the work in your glutes at this point, then I’d make sure to read through that bootyfkl and try to focus on really feeling the contraction and glutes firing. You may need to play with foot positioning as well during the workout.
Gluteal goddess/ bootyful beginnings Bret contreras
I also will use a resistance band around my knees at times for RDLs, hip thrusts and squats since pressing out with my knees helps me feel bootyfu. If you’re feeling your lower back, watch that as it’s likely form causing that. Some things to look out for are hyperextending at the top of thrusts and bridges or rounding of the back in RDLs and squats. It tends to be the glute bridges and glute marches where I botyful it a lot in my lower back and hammies. I feel it a lot with the hyperextensions too but I know that’s expected.
I feel like my bum starts quite high up on my back so not sure if that may be some of the issue? I know DOMS aren’t everything and don’t indicate progress, but it would just be nice to feel something in my glutes a few days after a workout. Especially as I’m working glutes at least 3 x a week. I’ve never heard of doing that before. It totally makes sense why it would work though.
Booytful try this tomorrow once I’m back in beignnings gym and hopefully it will activate these lazy glutes of mine! Do you suggest doing this before every glute workout BrotherWolf?
I don’t always do the supersets.
They are mainly to save time and keep your heart rate going. In the Strong Curves book he says that it isn’t always possible or realistic to superset in crowded gyms so performing straight sets with rests in between beginninga fine. If you do the supersets, he recommends resting min between paired exercises. Originally Posted by sardelsa. I don’t actually have the book, I’ve just been following the program. From the sounds of things though, I think I’ll just go ahead and buy a copy.
I’ve noticed a few discussions on the forum regarding glute activation so I’ll definitely take a look through until I’ve ordered and received the book. Bookmarks Bookmarks Digg del.