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One of the most effective ways to do this is to work against the clock with a programming method known as EMOM \u2014 every minute on the minute. Here\u2019s how this high-intensity approach to training can be the key to building strength<\/a>, improving technique, packing on size<\/a>, and burning fat<\/a>. Yep, one technique can do all that.<\/p>\n An EMOM workout requires you to forget what you think you know about sets, reps, and rest periods, because it builds a whole new perspective. Instead of performing one set, resting for a certain amount of time, and performing the next set, EMOM training has you performing one set every minute on the minute<\/strong>. Re-read that. Every minute on the minute. E.M.O.M.<\/p>\n Whether you download one of the countless apps that track EMOM workouts (SmartWod Timer and Interval Timer \u2014 HIIT Workouts are two you can try) or simply monitor a clock with a second hand, when the time hits 0:00, you begin your set and perform your target number of reps, whether it\u2019s a single repetition or a set of 20. When you finish your set, you put the weights down and rest.<\/p>\n When the second hand hits 0:00 again, you begin your next set. Continue this sequence for the duration of the workout, typically eight to 20 minutes total. It\u2019s essential that every set starts right on the minute.<\/p>\n You don\u2019t start setting your grip and stance at 0:00 and begin your rep at 0:06. You start the lift moving at 0:00, whether you want to or not. Spoiler alert: Just a few minutes into any session, you\u2019re not going to want to.<\/p>\n The genius and brutality of this method is that the clock is the most unforgiving training partner you\u2019ll ever have. It\u2019s going to tick-tick-tick no matter how hard you\u2019re breathing. It\u2019s going to say, \u201cGet up and move\u201d whether or not your muscles are still burning. It will keep you on track and accountable.<\/p>\n Also, your specific rest times will change depending on the duration of your previous set. As the workout progresses and you fatigue, each set may take slightly longer as your rest periods become shorter.<\/p>\n For example, a set of five reps might take 20 seconds at the start of the workout, so you get 40 seconds of rest. After several minutes, however, cumulative fatigue sets in and those five reps may end up taking 25 or 30 seconds, whether the individual reps are moving slower or you\u2019re sneaking extra breaths between reps. This means you get less rest for the next set and the workout gets more challenging as you progress.<\/p>\n One key, however, is to not rush through with fast, sloppy reps just to end the set sooner and sneak in more rest time. That\u2019s counterproductive. Perform your reps properly and with control, and appreciate that the short rest periods are integral to results.<\/p>\n This innovative approach to training was first implemented by Olympic weightlifters as a way to build strength in technical lifts, and more recently popularized by CrossFit athletes as a way to get serious conditioning in minimal time.<\/p>\n EMOM training builds strength, power, and strength-endurance \u2014 the ability to maintain power output for an extended period of time. (1<\/a>) Because of this endurance-related benefit, it\u2019s often used as a conditioning or fat loss method, rather than strictly for strength-building. It also has muscle-building applications, as a way to increase training volume and stimulate growth.<\/p>\n Typically, EMOM sets are performed with movements like squats<\/a>, deadlifts<\/a>, Olympic lift variations, presses<\/a>, and other multi-joint exercises for low-rep sets. One crucial programming principle is to avoid muscular failure during the workout.<\/p>\n Because the rest ends up being insufficient for full recovery, taking any set to failure will lead you right into a brick wall. Begin the workout with sets two or more reps shy of failure and allow the short rests to provide the difficulty. Toward the end of the workout, you\u2019ll realize the weight was plenty.<\/p>\n EMOM is typically performed with one to three reps per minute for 10 to 15 minutes<\/strong>, but there are several very effective variations that can provide different stimuli for a variety of goals. The specific programming can be adapted to various goals. Think of EMOM as a sandbox \u2014 there are a lot of different ways to play within this protocol.<\/p>\n Longer workouts with heavier weights and lower reps are well-suited for building strength. Manipulating the total workout time and reps per minute will determine the results.<\/p>\n Instead of low-rep strength building, EMOM can be used for a muscle-building workout. (2<\/a>) This works well with single-joint (isolation) exercises performed for eight to 10 reps EMOM for five to 10 minutes<\/strong>.<\/p>\n Isolation exercises can be performed more quickly than heavier compound exercises, so a set of eight to 10 should take less than 30 seconds to complete. This approach keeps the pace quick and the intensity high.<\/p>\n <\/p>\n\n
<\/a><\/strong>EMOM Training: Every Minute on the Minute<\/h2>\n
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<\/a><\/strong>EMOM Variations<\/h2>\n
Varying Rep Ranges<\/h3>\n
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