💪 You Need EMOM Training in Your Routine

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Here’s what’s on the menu today:

  • How an EMOM workout can supercharge your training.

  • The 16 best trap/hex bar exercises for back support and muscle growth.

  • Six hamstring stretches for enhanced lower body mobility.

TRAINING

EMOM Explained

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Some workouts are structured around repetitions or sets — but don’t sleep on training sessions that revolve around time. By utilizing the clock to monitor your rest intervals, you can elevate the intensity of your workouts, leading to new heights and helping you bust through plateaus.

One way to do this is by utilizing the EMOM approach. EMOM stands for “every minute on the minute,” meaning you perform one set of an exercise at the start of every minute. This is a true test of endurance and mental fortitude, as EMOM programming challenges you to stay alert and avoid over-long rest periods.

Below is a comprehensive explanation of how this high-intensity workout protocol increases your exercise routine's intensity, enhancing strength, endurance, and fat loss along the way.

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EXERCISES

Hex Education

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There’s no doubting the effectiveness of an Olympic bar loaded with heavy weights. However, this gym staple could sometimes include a higher risk of injury and demands precise form and technique. If you want an alternative for your strength program, you should learn to love the trap bar. (Or hex bar, as it’s also known.)

This bar prioritizes the support your back needs during moves like the deadlift and allows you to challenge yourself with heavier weights to maximize your progress.

So which movements should you integrate while using this equipment? Stick around to learn the 16 best trap bar exercises to get more gains without the pain.

HEALTH

Stretch It Out

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If you’re reading The Ripped Report, we’ll assume you love to deadlift. But do you also love to properly stretch your hamstrings beforehand? Incorporating a thoughtful stretching program into your gym routine can safeguard against hamstring injuries and alleviate muscle soreness. And let’s face it, we’ve all had to grit our teeth through the occasional hammy strain.

Below, we’ve rounded up a combination of static and dynamic stretches that you can incorporate before and after taxing your hamstrings to help enhance your mobility, flexibility, and overall movement. Maybe — just maybe — you’ll actually enjoy stretching after reading this.

THE DROPSET

Windy City Showdown

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  • The reverse-grip bent-over row is a Jay Cutler-approved mass-builder. Learn how to do this exercise for widespread lats and bulging biceps.

  • There was a BIG upset in the Men’s Open division at this past weekend’s Chicago Pro. See who punched their ticket to this year’s Mr. Olympia …. and who’s still looking to qualify.

  • Flex Lewis says Derek Lunsford will be the first Olympia champion of two divisions. See why Lewis has Lunsford on track to make history.

SOUND OFF!

Trap Bar Love

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