Shake up your gym routine! How to do EMOM Sets
Hi Guys! If your looking for a new and time efficient method to shake up your gym routine, then this video is for you!
In this video I introduce the EMOM Method, or Every Minute On the Minute sets. Its a great way to program ,especially if you are getting bored of the more traditional sets and rep schemes.
The 3 main reasons I like this style of training is because it's simple, versatile, and effective !
How is it simple? It can be as simple as picking one exercise and doing 1 rep! Just choose your exercise(s), weight, reps per minute and how many minutes/sets. Its also simple to add progression from workout to workout , either add weight or reps, or keep weight and reps the same and add sets.
How is it versatile ? It can be used for developing the full range of muscular capacity, from strength to endurance. Basically, a heavier weight for lower reps develops strength, moderated loads develop muscle hypertrophy, and lighter loads with higher reps develops muscular endurance. It can be used as a workout in itself or added on to your workout a the end as a finisher. Its also a great tool if you are short on time and want to get a quick bout of activity, or micro- workout in.
How is it effective ? Try it and find out:) However make sure you are always working within your capacity. If its too hard, maybe you chose a weight that is too heavy or too many reps with that weight ....Remember quality pain free reps are what we are after !
There are an infinite amount of ways you can program this, here are the 4 examples I described in the video;
Example #1 1 Movement/ 5 Reps - Deadlift (Building Strength)
Example #2 3 Movements 10 Reps - 5 DB Squats, 3 DB Rows, 2 Push-Ups
Example #3 1 Movement 6 Reps - DB Thrusters (Squat to Press)
Example #4 3 Movements Bodyweight - 6 Lunges, 4 Mountain Climbers, 2 Vertical Jumps
Thanks for reading and I hope you found these workout suggestions useful! Please reach out with any questions or comments and let us know how your training and nutrition is going!
You can also book in for a free consultation and assessment to set up a personalized plan that works for you! I specialize in helping busy professionals in the st. Lawrence Market, Distillery district, and Corktown neighbourhoods of Toronto. I also offer online coaching and virtual sessions for those outside the downtown Toronto area.