Ciao! I hope you have all survived from the Midsummer and are already looking for the brighter week to come.

You’re training, but you do not give it your all? Familiar, at least here! Last week I was slightly annoyed by my own desire to be comfortable with the workouts I’m training with, but I’m the last person who gets tired. How to get more power to your workouts you asking me?

Often it is just about your own in-house motivation; Do you stop repeating when it was originally decided OR you continue as long as you can? Some people will be able to do it by themselves over and over again, but many need a coach or a friend in that situation. Sometimes there is also a need for variation in the style of work. Here are a few tips that give you extra power in your own workout.

1. Holding: Stop every fourth rep halfway and hold the tension in the muscle for 5 seconds before repeating. Vibration is guaranteed! 😉

2. Dropping kits: Make the movement as much as you would normally do. Then subtract the weights and repeat the movement as many times as you did, then subtract the weights and resume as many as possible. Continue this until the weights are just below the minimum.

3. Short returns: Short returns with 10-30 seconds between the series. (Normal 1-2 min)

4.  Forced reckoning: You continue to do the series even after you do not have any more repetitions.. Here we get to the point where it’s good to have a training partner to reduce the risk for injuries. 🙂  This way, muscle gains as much ”destruction” as possible, which increases your body’s hormone function.

5. Negative Playback: As the normal set is done, do 5 more extra reps and pay attention to slow motion. (FEEL THE BURN)

Have a lovely week to come and STAY FOCUSED!
Love, Erna xo