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Hi Friend,
In last Monday's email I asked you a question: if you could hop into a time machine, what changes would you make to your training?
You'll recall, I would have done things differently. Top of my list? I would have begun deadlifting seriously and made deads the lynchpin of my training.
What else?
In addition to making this movement (and its variations) the cornerstone of my routines, I would have made it my aim to push the weights up steadily from month to month until I was able to perform double-bodyweight deadlifts.
Like I said last time out, this basic test of body strength is a useful target to shoot for. And I'm not alone in this. Strength coach Dan John believes the same thing, which is why he lists double-bodyweight deadlifts among his 10 things every lifter should be able to do.
Yessir. Whichever way you dice it, deadlifts are important.
Many of our readers think the same thing, too. This explains why articles like 20-Rep Deadlift Workout consistently outranks other pages on our website.
So what's the best way to manage this monster movement?
Well, since we're talking about 20-rep deadlifts, you might want to give this dependable warhorse a try. But before you do, I want to share a training tip to help you lift more weight in less time and do so safely.
ENTER EMOMs
Every minute on the minute training (EMOMs) has been given a bad rap. Much of the blame, you'll find laying at the door of CrossFit where the common and unfair perception is EMOMs make you a sweaty and exhausted mess.
Well, folks, I'm here to tell you this simply isn't so.
The benefits of EMOMs are many. For instance, you can employ every minute on the minute training to:
- Increase conditioning
- Improve lifting form
- Maximise work capacity
- Boost strength
- Manage fatigue.
Match this method with a move like the deadlift and you really start seeing results.
But what happens when things go wrong? Sadly, this is too often the case.
Taking an exercise like the 20-rep deadlift, it's not uncommon to see lifters abuse this system in some of the worst ways imaginable. In many instances, once good form flies straight out the window as soon as fatigue sets in. The result? Training sessions dissolve into a sloppy mess of poor form and ugly grinder reps.
How can we avoid this?
Easy. You can set up procedures where you manage your training fatigue.
EMOMs perform this function elegantly. So instead of grinding out reps (and risking injury), you control your rest periods by only lifting every minute on the minute.
Want to see this at work? Below is just one cool way you can utilise EMOMs with 20-rep deadlifts:
- Load a barbell or trap bar with your 5 rep max,
- At the top of every minute perform two reps,
- Continue lifting EMOMs for a total of ten minutes.
Until next time,
Squat for Glory!
Lee
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