The Holy Grail of Sports Training: EMOM Sets by Glenn Pendlay

EMOM sets are magical. They train the body to fire motor units faster, more explosively, and more powerfully. They even improve technique. Here's how to do them.

by Glenn Pendlay

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What's an EMOM Set?

EMOM training entails doing a set of an exercise, often a single or double, every minute for between 10 and 20 minutes.

There's something very interesting that occurs during an EMOM set, and I'm not completely sure how it happens. During the set, as fatigue builds, you're still able to continue making the lifts, set after set. If anything, sets become even "easier" after the 10-set mark.

Due to fatigue, you'd think you should be getting weaker, and you might even be able to notice you're not moving the bar quite as fast as you were when fresh. But in spite of this, you'll continue making the lift and feel it becoming easier as you progress through the sets.

Fluid, Efficient Movement Patterns

The reason you feel the lift becoming easier is because it actually is becoming easier. As sets progress on and fatigue builds, antagonistic muscle groups shut off more completely, which increases flexibility and makes it easier to get under the bar. Your body instinctively migrates toward a more fluid and technically efficient movement pattern. And using more efficient movement to lift the weight makes the weight easier to lift.

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