EMOM, or Every Minute on the Minute, workouts are a popular method for enhancing muscle growth and strength. By performing a set amount of work at the start of each minute and resting for the remaining time, individuals can maximize workout intensity and efficiency. The versatility of EMOM workouts allows them to be completed at the gym or in the comfort of one's home.
Here are five effective EMOM workouts tailored for men to build bigger muscles:
1. Upper-body EMOM
This workout targets the chest, shoulders, and triceps:
- Minute 1: 10 Pushups
- Minute 2: 10 Dumbbell Shoulder Presses
- Minute 3: 10 Tricep Dips
2. Lower-body EMOM
Focusing on leg and glute strength:
- Minute 1: 10 Squats
- Minute 2: 10 Deadlifts
- Minute 3: 10 Lunges (each leg)
3. Full-body EMOM
A comprehensive workout combining upper and lower body exercises:
- Minute 1: 10 Burpees
- Minute 2: 10 Kettlebell Swings
- Minute 3: 10 Pull-ups
4. Core EMOM
Focusing on core muscles:
- Minute 1: 10 V-ups
- Minute 2: 20 Russian Twists (10 per side)
- Minute 3: 10 Hanging Leg Raises
5. Back and Biceps EMOM
Targeting the back and biceps:
- Minute 1: 10 Bent-over Rows
- Minute 2: 10 Bicep Curls
- Minute 3: 10 Lat Pulldowns
By incorporating these EMOM workouts into your routine, you can accelerate muscle growth, enhance strength, and improve overall fitness. The high intensity and short rest periods characteristic of EMOM workouts contribute to efficient muscle development. Whether you're a beginner or a seasoned fitness enthusiast, these routines offer a challenging and effective way to achieve your muscle-building goals.
