Last week I wrote a blog detailing how to Get FiiT With Minute Drills.
Be sure to check it out if you haven't done so already. It's quite good. Within that post I went over Minutes and Mad Minutes whereas today I want to introduce you to EMOMS and a few of his mates.
Before we get started, what's an EMOM?
EMOM simply stands for 'Every Minute On The Minute' meaning you'll complete a pre-determined number of reps when the minute starts, rest for the remainder of that minute, and repeat that process for the duartaion of your workout.
What this does is force you to get a certain amount of work done in a specific amount of time, within a very basic framework, which makes it easy to measure and asses your progress over time.
Of course there's a number of diffrerent ways you can structure these workouts depending on your goals, skills, strength and fitness levels, but a few variations I like to use include the following:
Your most basic EMOM Workouts will include just the one exercise that is to be performed for a number of reps Every Minute On The Minute for 10-20 minutes.
How many reps you decide to do can vary greatly dependant on a number of factors but to keep it simple i'd suggest sticking to 1 rep (singles), 2-3 reps (doubles and triples), 4-6 reps, or 8-12 reps AT MOST as any more than that may not leave you enough time to rest between sets.
This format works well with almost any exercise (Squats, Deadlifts, Push Ups, Pull Ups, Burpees), just make sure that the loads you choose match up with the reps and sets you're about to perform. As a rough guide; you should be able to do AT LEAST twice as many reps in one set as you plan to perform with an EMOM.
PRO TIP: The goal here isn't to kill yourself, instead focus on maintaining good form throughout your workout, increasing the weights, reps or sets as you improve over time.
Supersets are when two exercises are performed one after the other without taking any rest in-between, performing those same two exercises on alternate minutes will turn them into an EMOM Superset.
This means that you would complete the first exercise one minute, and the second exercise the next, repeating that process for a total of 10-20 minutes.
PRO TIP: Pairing two exercises that target different parts of the body will allow you to work more muscles, and burn more calories, whilst giving you more time to rest between sets.
If you get bored alternating between just the two exercises then you may want to try doing EMOM Circuits instead, the process is much the same except you'll pick 3-6 exercises targetting the entire body and do something different Every Minute On The Minute.
PRO TIP: This format allows for more freedom and creativity but may be difficult to complete if you're tight on space or equipment working out in a busy gym, to combat this try sticking to one or two pieces of kit per workout and aim to change things up from session to session.
There's two ways of doing EMOM Ladders.
Option 1 - Rep Based Ladders
Pick an exercise and load it up (if needed) to the point where 10 reps would be challenging. Start your stopwatch and when the timer hits 1 minute, perform 1 rep, when the timer hits 2 minutes, perform 2 reps, then keep adding on an extra rep each minute until you can't complete your set within the minute.
Option 2 - Weight Based Ladders
Pick an exercise, choose the number of reps you want to complete, and set your timer for 10-20 minutes. The idea is that you start light and add weight to the exercise with each set (Every Minute On The Minute) building up to the heaviest weight you can manage, whilst maintaining good form.
PRO TIP: Err on the side of caution with both of these workouts as they'll start off feeling easy but the accumulation of work and eventual lack of rest WILL definitely catch up with you.
Lastly, although I enjoy doing all of the above I wouldn't recommend they form the bulk of your training, rather think of them as a side dish to your main meal (progressive strength training), with some arms, abs or additional conditioning thrown in for desert.
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