As a beast, going all out when it comes to training is what we do, right?!
However, there’s a lot of value in holding a little back. I know - it sounds sacrilege. But just holding back a little on each set will actually benefit your overall performance. It can help you burn more fatand get stronger.
In this article, Beast Gear takes a look at a strategic training method called EMOM that will help you burn more fat than you probably thought was possible.
What Is EMOM?
EMOM stands for “every minute on the minute.” It sounds pretty damn intense, but it’s actually really entertaining and fun - especially if you’re bored of your current training regime.
The idea is that you perform a set before repeating it each minute afterwards at the top of each minute.
For example, let’s say you do kettlebell swings for ten sets. So, you fire up the timer and do the ten reps. You then stop, lay the weight on the floor and rest until the rest of the minute is up. As soon as the next minute starts, you have to do the next set of ten reps.
That time between the end of the rep and the start of the next minute is theonly rest you get.
Told you it was intense.
BUT - the quicker you do the rep, the more time you’ll get to rest. If, on the other hand, you … take … it … slowly … you won’t get as much time to rest.
The thing is that, while EMOM encourages you to move quickly, you still need to hold back a little. Otherwise, you’ll burn out too fast. This is why it’s a good idea to be a tad realistic with your rep ranges and the loads you pick. That way, you’ll conserve more fuel so that you’re able to do more reps.
Ultimately, you should be able to do double the amount of sets that you normally do. This, in turn, boosts your metabolism, provides more stimulus to the muscles - and helps you burn more fat faster.
When Should You Use EMOM?
It’s really up to you.
You can base your entire workout session around every minute on the minute, or you can do it at the end of a workout. Just pick a realistic time frame that fits into your overall workout, pick an exercise - and fire up the timer.
How Long Should I Do An EMOM?
We recommend going for between 5 and thirty minutes. However, it all depends on your goals.
For example, for fat loss, you’ll want to pick a couple of workouts that target your whole body. This certainly keeps things interesting, but you should definitely aim to keep your reps in the 10 per set ballpark.
On the other hand, if you’re looking to get stronger, I suggest using a weight that lets you do 3-5 reps. However, I also suggest performing between 1 and 3 reps each minute on the minute. Move quickly and with good form.
Does EMOM sound good to you? Have you tried it? Don’t forget to leave us a comment below letting us know how you got on!