Caroline Girvan where to start?

[minipie]

I’d like to start doing weights regularly at home. I’m doing a weekly free weights class at the gym and barre so am not starting from scratch, but I can’t always get there and I’d like to step it up a bit. I have some adjustable weights.

I’ve tried a couple of Caroline Girvan videos on YouTube and liked them but can anyone recommend one of her structured programmes I could follow? Is there a programme with a daily workout or maybe 3-4 times a week?

I’ve seen various ones discussed on MN with scary names 😆 but not sure if there is a right “order” to do them in?

Needs to be available on YouTube ideally as then I can get it on a big screen. Would like something with plenty of upper body…

thank you!

You could really choose any of them. Are you time limited? Epic I sessions go up to an hour but Epic Heat and Iron are all 30 mins. Do you want to incorporate HIIT or do you already have interval training covered? Iron is weights-focused, as is Epic I but in most of the other programmes every fifth session is a HIIT. All of them will work your arms and chest, believe me. The programmes are typically suggested as 5 workouts a week with a couple of rest days, but you can flex it however you need, including doing it more slowly.

I would probably suggest you start with Epic Beginners which has 5 sessions, then perhaps Epic Heat or Epic III.

If you go on to her website

https://www.carolinegirvan.com/free-programs/

You can hover over each programme and see what they are about. They will take you to her YouTube page for that programme and most of them have a free calendar to download / print off

Oh ps someone on the internet made this handy comparison table of CG's workout programmes, bless them. https://airtable.com/app90kt6Fz0MBfrty/shrCApiBkaRj96F2D/tblYUQZ5tiHHku1dI

It's mainly the Epic Series, Iron, and Fuel that are long programmes (50 sessions).

Caroline Girvan Programme Details

I shared this link on a CG thread a while ago. I came across it one day whilst reading about her paid for app.
It lists all of her programmes and the content/format of them

Oh cross post!

Thanks all this is brilliant info!

Do I need HIIT… yes probably but I hate it 😆once every 5 sessions sounds ok and would be good for me!

Will have a look at the table and at Epic especially

Apart from the beginners one and Heat which are shorter and more cardio focused they are all basically the same.

id plan to do them in order
they do get repetitive and a bit boring to be honest

I am paying for the app and currently debating whether to continue

That comparison table is beautiful 😍

I’m not sure which weights to start with. Are there recommendations for specific exercises?

Everyone's at a different point, especially if they're new to CG or weights. CG mentions what weights she uses for each session but she is S T R O N G and unless you're already a serious lifter, you won't be doing anything like her weight. Adjustable dumbbells are probably the most efficient long term solution, but if you want to buy individual DBs I would start with under 5kg unless you know you can do more.

I would use CGs relative weights as a guide rather than actual.
so eg if she uses a 20kg for some reps and 12kg for others, you might want 5kg for the first ones and 3kg for her 12kg.
don’t worry that you can’t lift anything like her weights, especially early on

Thanks @DreadPirateRobots ans @PosiePerkinPootleFlump

I’m a beginner and found (with a different programme) that I got used to the weight quickly and could do too many reps. I have some 5kgs and 7kgs that I’ll have a go with and see how I get on.

Caroline Girvan is a machine!! Please don't get disheartened if you find yourself lifting 1/10th of what she does!!
She uses to have a good facebook community page that you might like to follow/post advice on too!

Right everyone I’m going to give Epic beginners a crack tomorrow!

Enjoy! CG has changed my life, no exaggeration. She's for sure changed my body.

I started with iron which is meant to be the easiest/slowest programme with the least cardio. I repeated this a few times with heavier weights and I then did epic heat which is a bit faster paced but still only 30 minutes per session. I understand epic 1 is the hardest programme with some insane moves followed by epic 2.

For weights I started with 5 x 2kg which I mainly used for arms and 5 x 8kg which I mainly used for legs. I gradually built a range up to 2 x 10kg and then also got a 25kg dumbbell which I use mainly for hip thrusts and sumo squats. You will also need a glute band and yoga block.

Good luck with epic beginners today, I hope you get the bug like I did, nearly stuck to it for a whole year and still really enjoy it.

Ah ok I was thinking I’d do epic 1 after beginners but might rethink that! Thanks. Epic heat next maybe or I like the sound of No Repeat too. Will have a look at Iron. I am crap at cardio

I’m going to start with ‘Iron’. My knee is currently recovering from a pulled ligament so I need to wait a couple more weeks.

Don't wait, you can still do the arm days! Even if you can't stand you can do most of the lifting sitting or lying down.

Ok @Thegreatgiginthesky, I will 💪

I did epic beginner and then moved onto Iron, I am on my second round now and can feel that I am making progress. It is 5 days per week but you could just do it for longer than 6 weeks with more rest days. I do 4 per week and substitute the full body day for a class at the gym. As the workouts are only 30mins ish if I have a busy week and more time one day I do 2 workouts and have more rest days

Epic beginner 1 done! Not too bad. I like that it was just 30 minutes, more chance of me actually doing it 😆

I know this is an old thread now but I just started CG on Monday. I chose Epic beginners and day 1 was legs. I walk 50 miles a week up and down big hills and could barely move yesterday! I did a warm up first but my his my poor legs! Yesterday was upper body and I ache today but only a fraction of how my legs were yesterday. I'm having a rest day today.
@DreadPirateRobots how did your body change by doing CG?

@LegoTherapy I just have muscle everywhere I didn't used to have. I have visible abdominals. Muscle mass over my shoulders, biceps, lats, delts. I'm about the same size or slightly smaller in some places (weirdly my calves are notably smaller) but the proportions have changed. When I overhead press I can see a solid line of muscle all the way from my neck to my wrist which didn't used to exist.

I also walk differently. My core and back are stronger. It's natural to stand up straight. I used to get upper back pain from sitting at a computer all day, now I never do.