Firstly...phew! What a sweaty 30 minutes Day 20 was! 😅
Well done if you completed today's session, that is week 4 complete!
It is wonderful to read how many of you typically don't complete the HIIT workouts on a Sunday previously, but having experienced those short bursts of HIIT within the FUEL Series, took on today's session and loved it!
Sometimes we can really surprise ourselves!
Due to hypertrophy still at the heart of FUEL, I just wanted to touch on how much the importance of mind-to-muscle connection differs depending on the type of movement, whether a compound movement involving multi-joints to lift or isolation (single muscle, for example).
If you are training more towards hypertrophy and building muscle as opposed to strength (utilising fewer reps and more rest), treating each workout as an opportunity to 'engage' the targeted muscles and target as intended is something I try to practice every session when lifting. Often they cross over, but when writing this, I am referring to hypertrophy to build muscle.
Many of us have muscles we can 'connect' with and other muscles that take over and compensate. It's possible to lift technique-wise perfectly yet not hit targeted muscles, leading to other muscles taking over, i.e. traps taking over during lateral raises or even during curls.
It takes time to develop this, particularly if new to lifting. Mastering movement at the beginning is more important for the motor pattern to feel 'natural' and familiar; you may begin to notice and consider developing those internal cues.
During a lunge or chest press, there is more focus on moving from A to B with the correct technique. In contrast, during bicep curls, if I cannot lift with intent, be present and connect with the muscle intended, I will reduce my weight, even if still lifting that weight with good technique and control. This leads to me, during most of my workouts, remaining curling at 8kg arm max (typically), yet this brings me the great stimulus to intended muscle, and I am happy to remain here for as long as I feel I am becoming stronger and gaining max stimuli of reach rep!
Having awareness will contribute to better performance of that movement and overall growth during more isolation exercises such as bicep curls or lateral raises. When the mind-to-muscle connection is lost during increased weight, often this can be a good indicator to hold back on that progressive overload, even in the meantime.
I credit this method of continually practising and improvements to intentional lifting that have not only helped build muscle but also understanding that 'heavier' weight is not always required to provide new stimulus to the muscle... plus practising means you must be present, and this alone brings benefits.
I love improving the mind-muscle connection. Visualising the muscle contracting and releasing has been shown to increase the muscle activation level, leading to more growth!
Again, just something to think about next time you are performing single-joint exercises in particular... its not always about the weight you use but the execution of said rep!
And here's a brief overview of the fun coming this week!
Monday
LEG DAY CIRCUITS!
One big circuit… x 2 rounds!
Moving across different planes, plyometrics and tempo all combined for what will be an intense leg session hitting the entire lower body!
There will be a few movements that really challenge your determination!
Minimal equipment, so just dumbbells!
Tuesday
UPPER BODY COMPOUND & CLUSTERS!
There will be a staple that will be a simple ‘flow’ format to break up the sets that I have wanted to incorporate.
Longer duration sets combined with complimentary shorter sets to make up those cluster sets… this workout will be full of variety yet will require A LOT from the entire upper body!
A perfect workout to keep your selection of weights nearby!
Wednesday
TEMPO GLUTES & HAMSTRINGS!
This workout will have a dynamic staple that will work well along with the more controlled, traditional movements to hit the glutes and hamstrings!
The finisher will likely involve using our band, which I am looking forward to!
Friday
FULL BODY!
The session is what I am most looking forward to this week… I want this to involve movements requiring the core to provide stability, strength, anti-rotation and alignment throughout, combined with traditional resistance lifts for a full body workout that will be more challenging than it might appear!
For your reference, I will likely use a heavier and lighter pair of dumbbells!
Sunday
DUMBBELL CARDIO & HIIT!
Short periods of work involving a pace as fast as you can with control! More extended periods using dumbbells naturally involve a slower pace and even more control!
Highs and lows of heart rate throughout!
I will likely use 2 x 4kg or 2 x 6kg dumbbells!
I hope you have incredible sessions ahead of you this week and celebrate each new win!
Caroline Girvan
Hello everyone!
Firstly...phew! What a sweaty 30 minutes Day 20 was! 😅
Well done if you completed today's session, that is week 4 complete!
It is wonderful to read how many of you typically don't complete the HIIT workouts on a Sunday previously, but having experienced those short bursts of HIIT within the FUEL Series, took on today's session and loved it!
Sometimes we can really surprise ourselves!
Due to hypertrophy still at the heart of FUEL, I just wanted to touch on how much the importance of mind-to-muscle connection differs depending on the type of movement, whether a compound movement involving multi-joints to lift or isolation (single muscle, for example).
If you are training more towards hypertrophy and building muscle as opposed to strength (utilising fewer reps and more rest), treating each workout as an opportunity to 'engage' the targeted muscles and target as intended is something I try to practice every session when lifting. Often they cross over, but when writing this, I am referring to hypertrophy to build muscle.
Many of us have muscles we can 'connect' with and other muscles that take over and compensate. It's possible to lift technique-wise perfectly yet not hit targeted muscles, leading to other muscles taking over, i.e. traps taking over during lateral raises or even during curls.
It takes time to develop this, particularly if new to lifting. Mastering movement at the beginning is more important for the motor pattern to feel 'natural' and familiar; you may begin to notice and consider developing those internal cues.
During a lunge or chest press, there is more focus on moving from A to B with the correct technique. In contrast, during bicep curls, if I cannot lift with intent, be present and connect with the muscle intended, I will reduce my weight, even if still lifting that weight with good technique and control. This leads to me, during most of my workouts, remaining curling at 8kg arm max (typically), yet this brings me the great stimulus to intended muscle, and I am happy to remain here for as long as I feel I am becoming stronger and gaining max stimuli of reach rep!
Having awareness will contribute to better performance of that movement and overall growth during more isolation exercises such as bicep curls or lateral raises. When the mind-to-muscle connection is lost during increased weight, often this can be a good indicator to hold back on that progressive overload, even in the meantime.
I credit this method of continually practising and improvements to intentional lifting that have not only helped build muscle but also understanding that 'heavier' weight is not always required to provide new stimulus to the muscle... plus practising means you must be present, and this alone brings benefits.
I love improving the mind-muscle connection. Visualising the muscle contracting and releasing has been shown to increase the muscle activation level, leading to more growth!
Again, just something to think about next time you are performing single-joint exercises in particular... its not always about the weight you use but the execution of said rep!
And here's a brief overview of the fun coming this week!
Monday
LEG DAY CIRCUITS!
One big circuit… x 2 rounds!
Moving across different planes, plyometrics and tempo all combined for what will be an intense leg session hitting the entire lower body!
There will be a few movements that really challenge your determination!
Minimal equipment, so just dumbbells!
Tuesday
UPPER BODY COMPOUND & CLUSTERS!
There will be a staple that will be a simple ‘flow’ format to break up the sets that I have wanted to incorporate.
Longer duration sets combined with complimentary shorter sets to make up those cluster sets… this workout will be full of variety yet will require A LOT from the entire upper body!
A perfect workout to keep your selection of weights nearby!
Wednesday
TEMPO GLUTES & HAMSTRINGS!
This workout will have a dynamic staple that will work well along with the more controlled, traditional movements to hit the glutes and hamstrings!
The finisher will likely involve using our band, which I am looking forward to!
Friday
FULL BODY!
The session is what I am most looking forward to this week… I want this to involve movements requiring the core to provide stability, strength, anti-rotation and alignment throughout, combined with traditional resistance lifts for a full body workout that will be more challenging than it might appear!
For your reference, I will likely use a heavier and lighter pair of dumbbells!
Sunday
DUMBBELL CARDIO & HIIT!
Short periods of work involving a pace as fast as you can with control! More extended periods using dumbbells naturally involve a slower pace and even more control!
Highs and lows of heart rate throughout!
I will likely use 2 x 4kg or 2 x 6kg dumbbells!
I hope you have incredible sessions ahead of you this week and celebrate each new win!
Week 5, bring it on! 👊🏼🤩
Cx
CG Community: www.facebook.com/groups/carolinegirvan
3 years ago | [YT] | 4,253