Skyrocket Your Strength with EMOM Training

EMOM: Every Minute on the Minute Strength Training

Overcoming Your Body’s Protective Mechanisms. Allow your muscles to exert their full power and get stronger

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The Workout

Workout Overview:

The Every Minute on the Minute (EMOM) workout is a highly effective strength training protocol that strategically utilizes fatigue to help you maximize strength gains. This intense method is designed to push your muscles to their limits, forcing them to adapt and grow stronger. Here’s a comprehensive overview of what you need to know to get started with EMOM training:

Total Workout Duration:

• For each exercise, perform the EMOM protocol for 6-12 minutes.

Difficulty Level:

• EMOM training is best suited for intermediate to advanced lifters who have mastered proper form in the chosen exercises.

Benefits and Target Areas:

• Builds maximum strength in prime movers such as the chest, shoulders, and triceps.
• Increases fast fiber firing, teaching your muscles to contract more forcefully and efficiently.
• Helps overcome limiting factors and protective mechanisms that may be holding back your strength potential.

Types of Exercises

Strength Training

If you are looking for strength gains in the 2 to 3 rep range, here is a list of potential exercises.

Compound Barbell Lifts:

• Bench Press: Targets the chest, shoulders, and triceps.
• Squats: Engages the quads, glutes, hamstrings, and core.
• Deadlifts: Works the posterior chain, including the back, glutes, and hamstrings.
• Overhead Press: Focuses on the shoulders, triceps, and upper chest.

Olympic Lifts:

• Power Cleans: Develops explosive power in the legs, back, and shoulders.
• Snatches: Builds full-body strength and coordination.
• Push Press: Combines lower body power with upper body strength.

Weighted Bodyweight Exercises:

• Weighted Pull-ups or Chin-ups: Targets the back, biceps, and core.
• Weighted Dips: Engages the chest, shoulders, and triceps.
• Weighted Lunges: Works the quads, glutes, and hamstrings.

Selecting Appropriate Weights:

• Use 75-85% of your one-rep max (1RM) for sets of 3 reps.
• Use 85-90% of your 1RM for sets of 2 reps.
• Choose a weight that allows you to complete all reps with proper form within the allotted time.

Crossfit Exercises

When it comes to EMOM workouts for fitness and fat loss, CrossFit-style exercises are an excellent choice. These exercises often incorporate functional movements, high intensity, and a mix of cardiovascular and strength training. Here are some CrossFit exercises that work well in an EMOM format for improving overall fitness and promoting fat loss: (for these you will be looking to exercise in the 8 to 12 rep range for each minute or what would normally take you around 25 seconds to do)

1. Bodyweight Exercises:
   • Burpees: A full-body exercise that combines squats, push-ups, and jumps.
   • Push-ups: Engages the chest, shoulders, triceps, and core.
   • Box Jumps: Develops explosive lower body power and cardiovascular endurance.
2. Kettlebell Exercises:
   • Kettlebell Swings: Works the posterior chain, including the glutes, hamstrings, and back.
   • Kettlebell Goblet Squats: Targets the legs, glutes, and core while improving squatting technique.
   • Kettlebell Snatches: A full-body exercise that builds power, strength, and cardiovascular fitness.
3. Dumbbell Exercises:
   • Dumbbell Thrusters: Combines a squat and an overhead press for a full-body workout.
   • Dumbbell Rows: Strengthens the back and improves posture.
   • Dumbbell Lunges: Targets the legs and glutes while challenging balance and stability.
4. Bodyweight Cardio:
   • Mountain Climbers: A high-intensity exercise that engages the core and raises the heart rate.
   • Jumping Jacks: A simple yet effective cardiovascular exercise.
   • Jump Rope: A fantastic cardio workout that burns calories and improves foot speed.
5. Combinations and Circuits:
   • Thruster + Pull-up: Alternates between a full-body strength exercise and an upper body pull.
   • Burpee + Box Jump: Combines a cardiovascular exercise with an explosive power movement.
   • Wall Ball + Row: Alternates between a full-body explosive exercise and an upper body pull.

Recommended Frequency:

• Perform EMOM training 1-2 times per week per lift.
• Incorporate EMOM protocols in 1-2 week training blocks for optimal results.

Suggested Rest Days:

• Allow at least 2-3 days of rest before repeating the same lift using the EMOM protocol to ensure proper recovery.

Safety Tips and Precautions:

• Master proper form in the chosen exercise before attempting EMOM training.
• Always use a spotter when lifting heavy weights or pushing to failure.
• Stop the workout if your form begins to break down or if you reach muscular failure.

The key to the effectiveness of the EMOM protocol lies in its ability to create an optimal level of fatigue that maximizes muscle fiber recruitment, even when using submaximal weights. As you progress through each minute of the workout, fatigue accumulates, forcing your body to find ways to maintain force production. This is achieved through increased muscle fiber firing rates and by overcoming protective mechanisms that limit your strength output.

It’s important to note that EMOM training is very neurologically demanding and should be used strategically in short phases to peak strength. This protocol teaches you to focus on executing each rep with precision and intensity, rather than getting bogged down in overthinking the lift.

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Workout Table

The EMOM workout involves performing a set number of reps of an exercise at the start of each minute for a prescribed number of minutes. The goal is to complete each set within the minute, using the remaining time to rest. This emom is for 12 sets but you can adjust accordingly

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The EMOM protocol is a powerful way to stimulate massive strength and muscle gains by working with fatigue to maximize fiber recruitment and firing rate. If you’re ready to experience the incredible benefits of EMOM for yourself, be sure to download our expertly crafted MP3 audio workout. It will guide you through every set, helping you master this potent training method. After giving EMOM a try, come back and let us know about the awesome results you’ve achieved by leaving a comment below. Get ready to shatter plateaus and reach new levels of strength with every minute on the minute training!