Getting bigger muscles through exercise requires commitment and following the right routines. Many fitness experts recommend effective methods like “EMOM” workouts to accelerate muscle growth. “EMOM” stands for “every minute on the minute,” where you complete one set every minute. This simple yet effective approach is popular among individuals at all fitness levels due to its ability to deliver results.
We’re here to explain exactly how the EMOM workout works and outline the benefits of adding it to your training regimen.
How does an EMOM workout work?
Essentially, EMOM involves performing one set every minute, allowing for a balanced work-rest ratio. For example, if a set of eight reps takes 30 seconds to complete, you have the remaining 30 seconds to rest before starting the next set. This pattern continues throughout the workout, with exercises often switched after a predetermined number of sets in the program.
According to Certified Personal Trainer Domenic Angelino from Trainer Academy, EMOM training adds an element of enjoyment to workouts, making them feel more like engaging activities rather than regular exercises. This fun aspect contributes to the workout’s appeal and can make the entire session more manageable, especially for those who prefer a faster-paced routine with minimal rest periods.
Angelino points out that the structure of an EMOM workout is intriguing because you go into the workout at a high energy level. This allows you to perform each set quicker because you won’t feel very fatigued, and it provides a greater amount of rest in each set. However, you may feel more fatigued as the workout progresses.
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“This is almost the inverse of a traditional workout’s approach since traditional workouts front-load a lot of the harder components toward the start,” Angelino explains.
What are the benefits of EMOM workouts?
If you’re interested in trying this style of training, rest assured that it has plenty of trainer-approved benefits.
“The beauty of EMOM workouts is that they’re so versatile and adjustable. You can program an EMOM to have a pure strength or power stimulus [or an EMOM] to have an endurance/stamina stimulus,” explains Amanda Capritto, CPT and strength coach for endurance athletes from PTPioneer.com. “[EMOM workouts also] teach you to understand pacing and loading. They’re great for teaching athletes to evaluate their current performance capabilities because if you overload the workout, you’ll eventually run out of time in a given minute and lose the intended stimulus of the workout.”
How can EMOM workouts help with muscle growth?
EMOM workouts help you burn calories and accelerate the fat-loss process. They’re also beneficial for involving and working all of your muscle fibers, Angelino says.
“Doing a lot of EMOM sets with a small number of exercises [involving] similar muscles can lead to a really potent training stimulus. This can accelerate muscle growth, especially if those muscles had recently stagnated,” he tells us. “Performing high-volume training with limited rest can result in a cascade of hormonal responses that support muscle growth, which is a big part of why it’s so potent.”
Capritto notes that EMOM workouts may not be the most ideal choice compared to other forms of training for muscle growth; however, she suggests using an “extended EMOM format” and breaks it down.
“For instance, [you] can use E3MOM (every three minutes, on the minute). Instead of performing the work every minute with a short rest period, you perform [it] every three minutes, which lends itself to a longer and more adequate recovery interval for muscle growth,” Capritto explains. “A longer recovery interval means you can load the movement, focus on full range of motion, and slow down the tempo—all things proven to maximize muscle hypertrophy.”
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Sample EMOM workouts to build muscle:
Angelino provides two sample EMOM workouts that can aid in muscle growth.
Workout #1:
This first sample routine is 24 minutes. “When selecting [a] weight, factor in expected fatigue,” Angelino recommends. “Use a load that’s around 70% to 80% of the weight you’d normally use.”
- Barbell Sumo Deadlift (6 sets of 8 to 10 reps)
- Dumbbell Goblet Squat (6 sets of 8 to 10 reps)
- Leg Press (6 sets of 10 to 12 reps)
- Leg Extension (6 sets of 10 to 12 reps)
Workout #2:
This next workout is another 24-minute EMOM routine that incorporates heavier weights to help you build strength and muscle.
“There’s less isolation work here because it’s more focused on strength,” Angelino points out. “Remember, it’s important to use a load that is much lighter than you normally would. Because this example workout is a bit heavier, aim for 65% to 75% of your normal weight.”
- Barbell Sumo Deadlift (8 sets of 2 to 3 reps)
- Dumbbell Goblet Squat (8 sets of 3 to 5 reps)
- Leg Press (8 sets of 4 to 6 reps)
Frequently Asked Questions About EMOM Workouts
What does EMOM stand for?
EMOM stands for “Every Minute on the Minute”. It is a workout structure where you perform a specific exercise or set of exercises at the start of every minute for a designated period of time.
How do EMOM workouts help build bigger muscles?
- EMOM workouts are designed to keep your heart rate elevated throughout the entire session, allowing you to burn more calories and increase overall muscle endurance.
- By consistently challenging yourself every minute, EMOM workouts push you to do more work in a shorter amount of time, which can aid in muscle growth and strength development.
Can EMOM workouts be tailored to different fitness levels?
Yes, EMOM workouts can be easily modified to accommodate different fitness levels. Beginners can start with simpler movements and longer rest periods, while more advanced individuals can increase the intensity by using heavier weights or adding more complex exercises.
Are EMOM workouts suitable for beginners?
EMOM workouts can be suitable for beginners as long as they start with appropriate movements and manageable weights. It’s essential to listen to your body, maintain good form, and gradually increase the intensity as your fitness level improves.
