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    Curvy Guide: Build Curves in The Right Places

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    Heart Evangelista
    This guide provides exercises to build curves in specific areas like shoulders, back, glutes, hamstrings, quads, and sides. It recommends training each muscle group at least twice per week for optimal muscle growth. Higher training frequency of 3 times per week with heavy weights or 4-6 times per week with light resistance can further promote muscle growth. Building muscle above and below the waist can create the illusion of a smaller waist.

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    Curvy Guide: Build Curves in The Right Places

    Uploaded by

    Heart Evangelista
    554 views6 pages
    This guide provides exercises to build curves in specific areas like shoulders, back, glutes, hamstrings, quads, and sides. It recommends training each muscle group at least twice per week for optimal muscle growth. Higher training frequency of 3 times per week with heavy weights or 4-6 times per week with light resistance can further promote muscle growth. Building muscle above and below the waist can create the illusion of a smaller waist.

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    Get+Curves+Guide

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    This guide provides exercises to build curves in specific areas like shoulders, back, glutes, hamstrings, quads, and sides. It recommends training each muscle group at least twice per week for optimal muscle growth. Higher training frequency of 3 times per week with heavy weights or 4-6 times per week with light resistance can further promote muscle growth. Building muscle above and below the waist can create the illusion of a smaller waist.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    554 views6 pages

    Curvy Guide: Build Curves in The Right Places

    Uploaded by

    Heart Evangelista
    This guide provides exercises to build curves in specific areas like shoulders, back, glutes, hamstrings, quads, and sides. It recommends training each muscle group at least twice per week for optimal muscle growth. Higher training frequency of 3 times per week with heavy weights or 4-6 times per week with light resistance can further promote muscle growth. Building muscle above and below the waist can create the illusion of a smaller waist.

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    C U R V Y G U I D E

    BUILD CURVES IN
    THE RIGHT PLACES
    T H E G U I D E

    This guide is supplemental material to the video below


    about how to build curves and get a smaller waist.
    Watch this video for more context and an in depth
    explanation of how to apply what is in this guide.
    E X E R C I S E S

    USE THESE EXERCISES TO BUILD CURVES


    WHERE YOU WANT THEM

    SHOULDERS:
    -Rear delt fly
    BACK -Lateral Raises
    -Bent over barbell row
    -Lat Pulldown
    -Pull ups

    GLUTES  SIDE GLUTES


    -Barbell hip thrust -Sumo goblet squat
    -Romanian deadlift -Sumo deadlift
    -Abductors

    HAMSTRINGS QUADS
    -Romanian deadlift -Squats
    -Leg curl -Lunges
    -Good morning -Step Up
    -Glute-ham raise -Bulgarian split squat
    T R A I N I N G

    F R E Q U E N C Y

    Frequency of training is one of the major factors that plays a


    role in muscle growth. The more often you train a muscle
    (given that you give it adequate rest time between training
    sessions) the faster it will develop.  A recent meta-analysis of
    studies that measured the difference in muscle growth when
    subjects trained once a week or twice a week (where the
    weekly volume for the muscle group was the same in both
    groups) concluded that training twice a week promoted
    significantly superior muscle growth. If you want a specific
    muscle group to grow faster, or if you just want to build more
    muscle overall, increasing training frequency can be very
    beneficial and help you reach your goals.

    There are two main approaches to take for this:


    1. Train the muscle groups with heavy weight 3 times per week
    2. Train the muscle groups with light resistance (body weight
    or resistance bands) 4-6 times per week

    Some examples of how to implement this are as follows, using


    the glutes as the example muscle group to grow more.
    T R A I N I N G

    F R E Q U E N C Y

    Upper/Lower Split:
    Day 1 - Lower body, Day 2 - upper body, 3 - glutes, 4 - upper
    body, 5 - lower body

    Full Body Split:


    1 - Full body, 2 - glutes, 3 - full body

    Full Body Split 2:


    1 - Full body, 2 - resistance band glutes, 3 - full body, 4 -
    resistance band glutes, 5 - full body, 6 - resistance band glutes

    Note: Do not forget to train your whole body. I recommend


    training every muscle group at least twice per week in order to
    maintain balance and prevent injury.
    G E T A S M A L L E R

    W A I S T

    Building muscle above and below your waist will give the
    illusion of a smaller waist even if you genetically have a less
    curvy figure.

    But if you have excess fat, you still need to focus on fat loss as
    well. I recommend building the muscle FIRST before focusing
    on fat loss. Having more muscle makes fat loss easier because
    the more muscle you have, the faster your metabolism will be,
    so the more calories you can burn at rest and during your
    workouts.

    This video goes into more detail on specifically how to get a


    flatter stomach:

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