Richard Macaulay

Hey folks

Not sure if many of you use EMOM, but we have been putting into our senior players gym sessions for short while now with great results.

Obviously is has conditioning benefits and as rugby players operating on a stop/start basis it has great carry over. What we didn't expect was just how successful it has been for building muscle.

I should say that the guys are working hard on their nutrition just now and that is the crux of gaining size, but adding this in has made a big difference.

We have been using this set up (progress with weights/reps is based on the lifter successfully completing each stage):
Week one - 8 reps on the minute for 8 minutes
Week two - 10 reps on the minute for 8 minutes
Week three - 12 reps on the minute for 8 minutes

Week four - change movements or increase weight and start at week one again.

I would love any suggestions on how to make it better or alter the progressions, but it is working just now.

Thoughts I would share