How many times have you read this title trying to work out what the acronym EMOM stands for but still can't figure it out? Well you will find out soon enough and if you are interested in seriously shredding some body fat on your body I suggest you include these sets into your workouts. I have been doing these sessions for 5 weeks now and seen some great results around my mid section and it has helped my strength when I have gone back to my other sessions. Want to find out more and what you can do to increase your workouts? Read on...
What Is EMOM?
Ok, in case you haven't figured it out and it is still burning away, EMOM stands for every minute on the minute repetitions and this is how it works. Every minute you perform a certain amount of repetitions which will usually be no greater than five and when you complete that rep range you rest. So you begin on the minute and it might take you 20 seconds to complete the rep range so your total rest time will be 40 seconds before you begin again.
How Long Do You Do This For?
So I recommend you perform each exercise for 10-20 minutes depending on your level and where you are at in the gym. It goes without saying the more advanced you are the longer you should do so that you push your body to it's limit. Asses your level of fitness and see how you go, you never know you might surprise yourself with what you can lift.
When To Perform EMOM?
I usually think this is best to start as your primary lift. Squats, Deadlifts, Shoulder Press, Bent Over Rows can all be performed using the EMOM method and it is going to get you ripped and pumped for the first 20 minutes of your session. All moves to be done with an Olympic barbell which makes the exercises harder but more effective.
So how fast or slow should you go when using this technique? Well keep your pace even and really try to get those reps done so that you can have as much rest as possible before the next set. Remember, your time is going to go a lot quicker so make sure you pay attention to that clock!
Without question of a doubt this type of workout to start with is going to test you and really make a change, therefore it is crucial for you to maximise results by using the correct supplements. I strongly recommend using BCAAs during your session which will help keep lactic acid at bay and energy levels high! Also make sure you are having a whey protein shake straight after your session so that your muscles can start repairing themselves right away :)
Use EMOM with your first lift of your session and then go back to what you normally do for your other exercises. This training will increase your metabolic rate and really push you through some tough barriers. The training is tough but hey, you want results and you want to look good for Summer right? Work hard and give it everything you have got.