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A lean, muscular body comes from training at a quick pace. If you’re training for a stellar physique (as opposed to, say, raw strength), cutting down on unnecessary rest time will heighten your workout’s fat-burning effect, and get you out of the gym faster. The premise is simple: beat the clock to beat your gut.
The three workouts in this program are built around around the concept of EMOM, short for Every Minute On (the) Minute. Workouts that utilize an EMOM protocol are brutally simple, but one of the most effective methods for building a formidable physique. Progress with this program over several weeks, and you’re bound to see gains fast.
For your main exercise in each workout, you’ll perform each set at the start of every minute. That is, at the :00 mark you’ll begin doing your reps. From the time you’re done until the top of the next minute is all you get to rest. Compare this with the normal procedure of resting a minute (or much more) between sets, and you can see how EMOM sets promote efficiency. So you don’t fatigue too quickly, you’ll perform a low number of reps, which also happens to be ideal for gaining strength and muscle. For instance, you’ll do 10 sets of three in Week 1 of our program, or 30 total reps. As your body’s work capacity improves, you’ll add weight and volume; by Week 4, you’ll be doing 50 total reps with a greater load in approximately the same amount of time.
Perform each workout (Days I, II, and III) once a week, resting at least a day between each session.
The first exercise in each workout is done as straight sets in EMOM fashion: Begin each set at the start of the minute, and rest for whatever remains of that minute when your reps are done. Begin your next set at the top of the next minute. Exercises marked A, B, and C are done as a triset: Complete one set of A, rest as directed, then one set of B, rest, then C, and rest. Repeat until all the prescribed sets are complete.
When choosing a weight for each day’s EMOM exercises, pick a weight that you think will allow you six reps, but perform only three each set.
Multiple listed rep numbers (e.g., 10, 12, 15, 20) refer to the number of reps you’ll perform in each week. If, for example, you see reps listed as “10, 12, 15, 20,” then perform 10 reps on week 1, 12 on week 2, 15 on week 3, and 20 on week 4.