Anyone else doing Caroline Girvan's EPIC programme?

[BigButtons]

I thought I was pretty fit and toned. I have exercised consistently most of my life: weights, cardio, hit, running etc ( now 53). I have just finished day 8 of EPIC and feel like a complete wuss. It was the lunges one. I wanted to be sick even though I was standing infront of a large fan the entire time.
How do people actually manage to get through these? I have just looked ahead to the burpee day and feel like I am simply not up to this.

Know!!!!!!

Happy Birthday @BigButtons!!!

I'm on heat day 8. Been under the weather for the past week so moving quite slowly. I agree re nice workout gear. I have a range from sweaty Betty to decathlon and putting them on make me happy.

I'm doing Caroline Girvan. I've worked my way through them and now doing Epic 3. I used to think I was fit before I started with Caroline. I can definitely say I'm fit now.

@whatisthisinhere

I'm doing Caroline Girvan. I've worked my way through them and now doing Epic 3. I used to think I was fit before I started with Caroline. I can definitely say I'm fit now.

We all totally know the feeling, @whatisthisinhere...

@FlowerArranger
I’m deffo getting some good gear- like the gym shark leggings. I tend to work out in shorts though as I get so hot.
@whatisthisinhere how are you finding epic 3? It sounds brutal. How does it compare to heat?

@ManxRhyme sorry you’ve been poorly. It it the dreaded super cold? I still have the tail end of it nearly 4 weeks on.
Hope you feel better soon and take things easy x🧘‍♀️

[quote BigButtons]@FlowerArranger
I’m deffo getting some good gear- like the gym shark leggings. I tend to work out in shorts though as I get so hot.
@whatisthisinhere how are you finding epic 3? It sounds brutal. How does it compare to heat?[/quote]
The first week, I'll, admit, it was HARD. But this week has felt easier, either she's giving us an easy week or I've progresses. I'm expecting a very tough week coming up.
Compared with Epic Heat, it's harder. The time under tension is linger, and by the 30% mark, I start to really feel it, but then it moves fast and you get to the end and barely notice.

@BigButtons...... I've got some decent exercise shorts from M&S. Very cheap and fit well. Been through the wash countless times and still doing the business

Can I ask a question? I've been doing weights for over a year now but only discovered CG recently. My usual pattern was to do a lower body workout one day and an upper body on another day then maybe a whole body or just arms. I also run twice a week. I found what I thought were the best lower body routine (HASFit) and the best upper body one (Sydney Cummings) and did these same 2 for a couple of months. I could see I was getting fitter because I was upping my weights every few weeks. In each workout I used a variety of weights - not just one set per workout.

I've been trying to follow Heat but struggle with knowing exactly which weights to use and then, once that routine is done, you're onto the next. I just don't know if this is going to work for me as I need to do a routine once to work out what weights to use next time! Am I the only person who feels like this as everyone else seems happy to do a different routine every day.

I’ve had an unusual week which means my routine is out and less exercise. We’ll also be visiting family over night tomorrow, my next work out won’t be until monday

I had my Dexa scan today. Good news is my visceral fat is very low and my bone density is excellent. However, my muscle mass is low . I wasn’t expecting that.

@Anjelika Welcome! I just choose the weights depending on exercise. I go for heaviness that provided enough resistance but one that I can still perform with good form. Not sure what you mean? I personally like the no repeat format, it prevents me getting bored.

Happy belated birthday Bigbuttons !!

@wetpants the problem I have is I pick up what I think is the right weight but then find it's maybe too light or too heavy but there's no opportunity to change it. However if I were to do the routine again a few days later I'd have a much better idea of what the right weight is for each exercise. But with the programmes you just do another new routine each time rather than getting better at one particular routine. I get what you say about boredom though which is why I was looking for some new routines!

@Anjelika
If you know that you need to use a particular weight for lunges, then you'll know the weight you need to use for that in the workout. You can get a selection of weights ready and pick which ones you need to use as you go.
I know that I usually use 15 kg for lunges, elevated squats, shoulder work and rows. I usually use 10 kg for biceps, tricePs and anything involving shoulder work. If the workout has a longer rear period I will up weights, so 20 kg for legs and 15 kg for shoulders etc. You could always change your weight part way if you find it is too light or heavy.

@whatisthisinhere thanks. I get what you're saying. Maybe I'm just a bit of a wuss! I can lift heavier weights for shoulder presses than for lateral flies or front raises for example so I don't have just one weight per muscle group and I tend to go lighter if in doubt as I'd rather finish the set than have to stop halfway through.

I'll carry on working through the Heat programme though and see if I can sort my weights out a bit better!

@Anjelika i go by roughly half of what she uses. With leg work I can go over half. So if she uses 12kg I use 8kg. With flies I do half. Chest presses 2/3 etc. Slowly slowly the gap is closing.

I only have three weights - 5, 8 and 20 kg. The latter I inherited from my son and they are too heavy for most things. If one of the others is too light, I simply do more reps. If on the heavy side I do fewer. Admittedly I'm not as organised or committed as you clearly are, @Anjelika

@FlowerArranger I just did the plank ladder. Thought I would find it really hard but it was fine. Made me a bit hot and sweaty but then most CG does😂

Hi all, finally did EH day16 after putting it off, then travelling, then recovering from travelling. I will say I dislike most triceps exercises, and I still find a lot of them hard, despite progressing everywhere else. I’ve increased weights for biceps, for instance, and even the flies and frontal raises (laterals are still my nemesis), but I can’t seem to upgrade on the triceps, nor is anything getting any easier.

Wow @whatisthisinhere using 10kg for upper body. I can’t seem to get beyond 6kg. I did try 8kg but I felt as if my wrists would snap.

Happy belated birthday @BigButtons! My trip went well but it tired me out, despite there being no jet-lag (I was in the same country!) I was really tired the day after I got back. I used to find travelling exhausting before too but it seems to have got worse. Or maybe I’m just out of practice. Still, great food and nice wine was had, and I bought a huge block of the local cheese 😋

@Anjelika

Can I ask a question? I've been doing weights for over a year now but only discovered CG recently. My usual pattern was to do a lower body workout one day and an upper body on another day then maybe a whole body or just arms. I also run twice a week. I found what I thought were the best lower body routine (HASFit) and the best upper body one (Sydney Cummings) and did these same 2 for a couple of months. I could see I was getting fitter because I was upping my weights every few weeks. In each workout I used a variety of weights - not just one set per workout.

I've been trying to follow Heat but struggle with knowing exactly which weights to use and then, once that routine is done, you're onto the next. I just don't know if this is going to work for me as I need to do a routine once to work out what weights to use next time! Am I the only person who feels like this as everyone else seems happy to do a different routine every day.

Unless you really want to do CG's programmes, I'd suggest returning to Sydney Cummings. If you've got access to a decent range of weights then Sydney is really good for at home strength workouts and she is constantly swapping out her own weights during the workout, as should be expected when switching between different movemnts. Sydney's cueing is also really good, she knows when your form is likely to falter and gives solid instructions. I think she is an excellent instructor.

CG seems to be more focussed on muscle endurance which may not be what you want or need to work on. Don't stick with something if it isn't actually helping you work towards your own goals.

@Greenmirrorbluemirror that’s interesting advice re SC. Do her routines also build muscle on the same way as CG?

@Greenmirrorbluemirror that's a really good point. I think you can maybe see their different approaches in the fact their bodies are so different. CG is an absolute machine - I have SO much respect for her but her focus is definitely on lifting heavy weights. Sydney on the other hand lifts heavier ones than I do but I think the overall effect is more leanness than building bulk. The upper body one of her's I do is really good.

I did Epic Heat Day 23 today - a legs one - which was really good and I can see myself doing that one again.

[quote BigButtons]@Greenmirrorbluemirror that’s interesting advice re SC. Do her routines also build muscle on the same way as CG?[/quote]
Personally, I prefer SC to CG for at home strength work, as she is encouraging you to use a far wider range of weights throughout the workout i.e. constantly switching her own weights up and down. That is, of course, based on the assumption you have a decent mix of weights at home, if you don't then her workouts won't be as effective. If you do, then I personally think SC is the better option for strength. However, if all you've got is some light 3/4/5kg weights then SC is probably the better option.

I personally prefer SC to CG, although I actually really wanted to enjoy CG more! However, for my purposes, I use SCs strength workouts to supplement my gym work. I do a lot of my accessory work with SC, as a balance to my focus on heavy compound movements in the gym. My base line strength is something I build with barbell squats, deadlifts, overhead press etc in the gym. I use SC as a compliment to my main strength work.

Ultimately, it depends on the style you prefer. SC and CG are both using forms of progressive overload, so you will build strength with either. Just pick the one you prefer and works for the equipment you have available.

I know Sydney Cummings but haven't worked out with her, though I know she is very popular. I think for those of us who love Caroline but are not all-out Girvanistas, it's good to gave an alternative. Choosing who to work out with is a very personal choice - some personalities simply gel better than others.

For me personally, I love Anna of Growingannanas, so I often alternate my CG workouts with hers, which are very HIIT focused. Plus a liberal sprinkling of my favourite Rebecca Louise workouts (especially abs). And never forgetting Lucy's Thighs & Glutes!

Mix and match works for me.

[quote Anjelika]@Greenmirrorbluemirror that's a really good point. I think you can maybe see their different approaches in the fact their bodies are so different. CG is an absolute machine - I have SO much respect for her but her focus is definitely on lifting heavy weights. Sydney on the other hand lifts heavier ones than I do but I think the overall effect is more leanness than building bulk. The upper body one of her's I do is really good.

I did Epic Heat Day 23 today - a legs one - which was really good and I can see myself doing that one again. [/quote]
I'd actually switch that round, the focus in the CG workouts tend to be on lighter weights but for more reps and time under tension, with not much rest in between exercises. SC lifts heavier weights throughout her workouts and includes more rest time to account for this.

CG is very, very lean rather than bulky. Her low body fat means we can see her muscle definition very clearly which gives the illusion of 'bulkiness'. If she went up only a few % points in body fat then that 'cut look' would disappear. It's her personal body type and not one I could personally replicate. I'm just not built in the same way, very few women are.

SC obviously has a different body and her body fat isn't as low, so her muscle definition isn't as obvious even though she also works out a lot and uses challenging weights.

@Greenmirrorbluemirror thank you for such an in-depth reply- much appreciated. I have free weights up to 5kg- auger that it’s my adjustable dumbbells which would probably not work well for quick weight changes.

I will stick with CG simply because I can follow the routine and trust in it without having to think.
I like the idea of building muscle bulk, though I will never look like some of the FB group women I see. That’s fine though.
I agree that it is important to find a trainer that works for you. I want to train because of CG and I am loving the results.
I have a propensity to obsess so it’s safer for me to stick with CH and trust in the process.