So you want to know why you should include EMOMs in your workouts? Let’s say the obvious part first: whether you want to build strength, add muscle, or do both, your body isn't going to change unless you give it a good reason to. When we work out, what we're really trying to do is force adaptation, so we have to be sure we're giving our body something to adapt to, each time we train. Whether it’s more weight on the bar, more reps in a set or more sets in a session, if you want to see changes, you need to be forcing your muscles to work harder, progressively and consistently.
Most of us understand this, but when it comes time to putting it into action, it can be as confusing as it is frustrating, from not knowing when to go heavier, to not knowing how to go harder if you're stuck with the same two dumbbells in a home gym. If you feel that your gains have stalled and you're seeing no progress in the gym, or in the mirror, what you probably need is a method that allows you to push towards clear cut goals, week in, week out. Well, that’s exactly what the ‘EMOM Strong’ method provides.
What is an EMOM?
EMOM, standing for ‘Every Minute On the Minute’, is also seen styled as OMEM (on the minute every minute) or E.M.O.M. CrossFitters and functional fitness aficionados will be intimately familiar with this time-based technique, which simply sees you performing a prescribed amount of work at the beginning of each minute, then resting for the remainder. You might work every minute, you might work every other minute, you might alternate movements throughout or stick to just one, either way, you start moving and get to your EMOM exercises when the clock says so – there’s nothing more to think about.
The ‘EMOM Strong’ method takes this protocol and combines it with big lifts, clear rep goals and a weekly challenge to go one set further, which will result in more weight on the bar and more muscle on your frame.
How Do I Use EMOM Workouts and EMOM Exercises to Gain Strength and Size?
You’re going to pick 3-4 main compound lifts to perform at the beginning of each of your workouts across the week. After a thorough warm-up you’re going to load up your bar or grab a set of heavy dumbbells that you know you can perform 5 reps with, but no more than 8-10, and press ‘go’ on your clock. Now perform 5 reps, then rest for the remainder of the minute and all of the next minute. At ‘2.00’ on the clock you’ll perform another five reps then rest, going again at 4.00, 6.00 and then finally, on the 8.00 minute mark, you’ll perform as many reps high quality reps as possible in one set.
So that's 4 sets of 5 reps, performed every 2 minutes, with a fifth and final set of as many reps as possible.
In your rest periods, make a note of whether or not you managed to hit your 5-rep target in the previous set, as well as how many reps you managed in your final effort. If you managed 5 sets of 5 reps across the board, next week you’re going to up the ante and aim for 6 reps in each set, following the same ‘on the clock’ protocol. Keep adding a rep each week until you can perform 10 reps across all of your sets. Once you hit this milestone you can up the weights and reset to 5 reps in the following week.
If you achieve this in a linear fashion, in just 5-6 weeks you will have managed to double the amount of work you’re performing with the same weight – these types of improvements are not to be sniffed at. When used in conjunction with a solid recovery plan and good nutritional habits, physique gains in the mirror won't be far behind the strength gains you've noted in your training diary.
Don’t worry if you fail to hit your goal reps on any given week, just try again the following week. Even a single additional rep across all of your sets is still progress, so jot it down in your log-book, keep confident in the fact you’re moving forward and trust the process.
Top tip: Try to just use one main compound lift – such as a squat, deadlift, bench press or overhead press – each day, at the beginning of your session when you’re freshest, before moving into the rest of your workout. If you want to use the ‘EMOM Strong’ technique for your other, smaller lifts, go ahead. Try experimenting with higher reps, working from 10 to 15 reps over the week before resetting, and even consider working back and forth between two movements, such as dips and biceps curls, on alternate minutes, doubling up on the gains.
If you're looking for a concrete EMOM Strong plan to follow, that's guaranteed to deliver gains, then check out the workout below.
EMOM Strong Full-Body Training Plan
Try this three-day plan that incorporates the EMOM Strong method into three, full-body workouts. Don’t be afraid to experiment with different lifts and strategies that suit your lifestyle and goals – just ensure you’re following the EMOM Strong principles and adding reps each week.
Day 1
A. Front Squat x EMOM STRONG, work from 5-10 reps across weeks
With your feet at shoulder-width, secure a barbell across the top of your chest, or a pair of dumbbells atop your shoulders. (A). Take a deep breath, maintain an upright torso and push your hips back, slowly squatting until the crease of your hips dips below the height of your knees (B). Stand back up explosively, exhaling as you go and repeat. Perform five sets, working every other minute, aiming to hit your target reps for that week each set, before performing a max effort set in the final minute.
Next, work back and forth between the following two movements in alternating minutes, for ten minutes. Once you can perform 10 reps across all sets, aim for 11 in the following week, then 12 etc… once you can perform sets of 15 for both movements, add weight.
B1. Dips x 10-15
Jump up on two parallel bars or gymnastics rings with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until you feel a deep stretch in your chest (B). Drive yourself back up explosively ensuring your elbows don’t flare outward and repeat.
B2. Bent-Over Row x 10- 15
Grab a set of dumbbells and hinge at the hips until your chest is parallel to the floor, bells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your pockets (B), squeeze hard in this position and lower under control to the start before repeating.
Break up the following two movements any way you like, but aim to complete all 100 reps before moving on to the next movement. Each week aim to complete all reps in progressively fewer sets. Add weight once you can perform all 100 reps in sets of 20 with minimal rest.
C. Push-Up on dumbbells x 100
Assume a long arm plank position, with your core tight and, hands below your shoulders stacked on top of your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
D. Alternating Reverse Lunge x 100
Hold a pair of dumbbells with straight arms by your sides, or use your bodyweight (A). Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg. Complete 100 total reps (50 on each leg)
Day 2
A. Push Press with tempo eccentric x EMOM STRONG, work from 5-10 reps across weeks
Clean a set of dumbbells or a barbell onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) explosively press your dumbbells overhead. Once you’re locked out overhead, slowly lower back to your shoulders over 3-4 seconds. If you cannot maintain the slow eccentric, do not count the rep.
Work back and forth between the following two movements in alternating minutes, for ten minutes. Once you can perform 10 reps across all sets, aim for 11 in the following week, then 12 etc… once you can perform sets of 15 for both movements, add weight.
B1. Dumbbell Hang Cleans x 10-15
Stand up and hold your dumbbells at your side. Hinge at the hips to lower them to your knees (A). Stand back up explosively, almost with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.
B2. Box Step-Up x 10-15
Stand in front of a box, with your feet hip-width apart, dumbbells at your sides (A). Step one foot up on top and drive your foot into the box. Lean forward slightly to keep your balance, but keep your torso upright (B). Once at the top, stand up fully by extending your knees and hips. Slowly step backward off the box and repeat with the opposite leg.
Break up the following two movements any way you like, but aim to complete all 100 reps before moving on to the next movement. Each week aim to complete all reps in progressively fewer sets. Add weight once you can perform all 100 reps in sets of 20 with minimal rest.
C. Renegade Rows x 100
Create a strong plank with both hands on your dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side. Continue in this fashion, alternating arms.
D. Hanging Leg Raises x 100
Hang from a bar (A). Focussing on contracting your abs hard, slowly lift your feet into the air, keeping your legs straight until they’re parallel to the ground (B). Slowly lower your feet, but don’t let them swing back behind you. Repeat.
Day 3
A. Deadlift x EMOM STRONG, work from 5-10 reps across week
Use a barbell, hex-bar or dumbbells — whatever feels more comfortable for your body. Hinge down and grip them with a flat back and neutral spine, getting your hips low (A). Take a deep breath, create tension throughout your entire core and stand upright, ‘pushing the ground away’ with your feet (B). Your arms should be hanging straight throughout this movement, you don’t want to ‘pull’ on the bar, think of them as ‘hooks’.
Work back and forth between the following two movements in alternating minutes, for ten minutes. Once you can perform 10 reps across all sets, aim for 11 in the following week, then 12 etc… once you can perform sets of 15 for both movements, add weight.
B1. Dumbbell Bench Press x 10-15
Lay flat on a bench, your knees bent, pushing your feet into the floor. Press a pair of dumbbells into the air, locking out your elbows (A). Lower the bells slowly until they touch your chest (B) keep your elbows from flaring, pause here before explosively pressing back up. Repeat.
B2. Alternating Forward Lunge x 10-20
Stand tall holding a pair of dumbbells or just using your bodyweight (A). Keeping your chest up at all times, take a step forward with one leg, bending at the knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg. Complete 10 total reps (5 on each leg) and aim to build this to 20 total across the weeks.
Break up the following two movements any way you like, but aim to complete all 100 reps before moving on to the next movement. Each week aim to complete all reps in progressively fewer sets. Add weight once you can perform all 100 reps in sets of 20 with minimal rest.
C. Tricep Extensions x 100
Lay flat on a bench with a pair of dumbbells locked out overhead (A). Bend at the elbows, slowly lowering the bells towards your head while keeping your upper arms locked in place. Stop just short of the bells touching the bench (B) before pressing back up explosively. Repeat.
D. Bicep Curl x 100
Stand tall with your dumbbells at your sides, your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control taking a 2-3 second count to bring them down, then repeat.
Best EMOM Workouts
Interested incorporating EMOM exercises into your workouts but don't want to sign up to a full blown programme just yet? Take one of these EMOM workouts for a spin and experience the stimulus for yourself, before you commit.
Use This 20-min EMOM To Build Size and Stamina
This 5-Minute EMOM Workout Is a Total-Body Blowout
This 20 Minute ‘EMOM’ Will Redline Your Metabolism
Try This 'Last Man Standing' Finisher Today
Pump up Your Chest With This Bodyweight EMOM
This One Week EMOM Dumbbell Plan Builds Size & Fitness
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With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.