🔥What you didn't know about EMOMs🔥
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EMOMs are one of my favorite and best ways to train for strength and hypertrophy. They are great for the average person or elite even athletes.
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They involve having a set load and rep number for an exercise and the individual has to perform that set rep number with that given weight at the start of every minute with the remainder of the minute to act as their rest period. For example, if they are to do 1-3 deadlifts with 70-90% of their 1RM and it takes them 10 seconds to complete the set, they have remaining 50 seconds to rest before they have to perform it again. This allows an athlete or a trainee to build quality volume over the course of the entire workout without necessarily fatiguing fully on a given set and this can lead to significant gains in both strength and mass. 1 rep of 90% 1RM for 15 minutes is 15 reps for that workout in that amount of time which is a great amount of volume for the given amount of time and short rest given. Furthermore, it can keep the the individual moving as their rest is solely dependant on their performance.
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In addition, EMOMs can build metabolic stress, another driver of hypertrophy. It is easy to see progress as the trainee is able to complete the given reps with the given weight in a shorter amount of time which means that it is time to increase the intensity by increasing the load or the reps required.
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I typically like to make EMOMs last about 10-20 minutes. They are a great method to implement in your training protocol.
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