The act of pushing yourself to the limit in order to see results with your physique is an often repeated mantra that makes a lot of sense, after all, building muscle requires exercising the fibers until they tear and build back stronger, but sometimes a phase where workouts are made shorter, or even cut in half, can reap surprising results, as illustrated by the evidence-backed fitness coach, Jeff Nippard.

“What would happen if you only did half your workout?” asked the canny Canadian in a recent YouTube video, adding that he’s always been “a high-volume guy.” To conduct his experiment, Nippard reduced his usual three to four sets per exercise down to just one or two and stayed the course for one hundred days. “The thing is, on paper, by following this plan, I was training at a level of volume that most experts would say is too low to maximize muscle growth,” noted Nippard.

In terms of how his sets panned out per muscle group, Nippard said that he was averaging 6-and-ahalf sets per week, while studies often show that more volume, even breaking the ten sets per muscle group barrier, lead to more gains. One report as recently as 2024 even concluded that even as many as 43 sets per muscle, per week, would lead to gains. Those results were later criticized however, since proper muscle measurements were not taken. Were these super-high-volume gains really due to lean muscle growth or simply the swelling that resulted from muscle fatigue? Nippard also found another fault with many of the high-volume studies, because most of these experiments blasted biceps and triceps, or quads, but didn’t take into account the real-world scenario of weekly full body workout splits.

Less Time Sometimes Equals More Gains

How did Jeff Nippard fair after reducing volume, and why should you try it? In a recent Instagram post summarizing his experience, Nippard said he was “pleasantly surprised” with his muscle maintenance despite doing half the work. Initially, the coach felt like he wasn’t doing enough in the gym, because his two-hour sessions were now completed in less than an hour. But after 50 days, his recovery was “better than ever.” Nippard also found that he was enjoying his training more than ever. But after 100 days it was time to take some measurements and find out what this new protocol had done to his physique. The natural bodybuilder’s results will be surprising to many:

• Strength went up, setting new PR’s even in the final week
• Fat reduced by 5.5 pounds
• Lean mass down only 1.8 pounds

While Nippard was on a calorie deficit during the experiment, a factor that would influence his total weight loss, the coach actually accrued half a pound of extra lean mass in the last 70 days of the experiment, meaning that despite the lower volume, Nippard was within the margin of error for maintaining or building muscle.

So given the data, why might shorter volume training lead to too lofty gains in strength? “It’s so insane how much better you lock in, when you only have two sets to do,” reflected Nippard. “Instead of dreading long workouts, I actually can’t wait to train each day,” he explained. In fact, the results were so profound that the coach updated his previous advice to say that low volume training works well in the cutting phase. This is in part due to the greater recovery levels experienced, even while in a calorific deficit.

For bulking, Nippard said that keeping the volume low would also work, but in the same sessions, you could choose one muscle to tax for 30 sets per week, and rotate which muscle is getting the high-volume training “every few months.” In fact, our scientific friend is so enthused about this idea that he hopes to run this as a new experiment.

“Research shows that one of the most common reasons that people skip the gym is lack of time,” noted Nippard. So, if you are usually a high-volume athlete but want to renew your love of working out, periods of low volume training are unlikely to cause muscle loss and may even fit better into your schedule. Even that eye-popping 2024 review touting high volume training concluded that “gains in muscle size and strength increase as volume increases” but at a certain volume, this leads to “diminishing returns.” So, mix things up and your muscles may thank you.

Watch the full video below:

If you’ve ever felt an uncontrollable urge to grab a chocolate bar, finish a bag of chips, or binge on fast food, you are not alone. Cravings for sugary and processed foods are among the most common nutrition challenges faced today. Despite knowing these foods often lack nutrients and contribute to health problems, resisting them can feel almost impossible.

Cravings are not simply a matter of “weak willpower.” They are the result of complex interactions between your brain, hormones, gut, and environment. By understanding these underlying mechanisms, you can take back control and develop long-term strategies that support your fitness, health, and overall well-being.

This article explores why we crave sugary and processed foods, the health consequences of giving in too often, and practical strategies to reduce cravings without feeling deprived.

Why Do We Crave Sugary and Processed Foods?

Cravings are not random—they are rooted in biology and psychology. Here are the most common drivers:

1. Blood Sugar Swings

Sugary and refined foods are quickly broken down into glucose, causing a spike in blood sugar. In response, insulin is released to bring levels back down. This rapid rise and fall creates an energy rollercoaster, leading to fatigue, irritability, and renewed cravings.

Example: Eating pastries for breakfast can leave you craving another sugar hit by mid-morning, because your body is seeking quick energy again.

2. The Brain’s Reward System

Sugar and highly processed foods activate the brain’s reward center, releasing dopamine. This feel-good chemical reinforces the behavior, making you want to repeat it. Over time, the brain begins to associate stress, boredom, or fatigue with the need for sugary snacks.

Research even compares this cycle to addictive patterns seen in substance use disorders.

3. Hormonal Influences

• Ghrelin (the hunger hormone) rises before meals and increases appetite. Sleep deprivation or dieting can raise ghrelin, intensifying cravings.
• Leptin (the satiety hormone) signals fullness, but high sugar and processed food intake can blunt leptin sensitivity, making you feel less satisfied.
• Cortisol (the stress hormone) triggers cravings for high-energy, comfort foods as part of the body’s survival mechanism.

4. Gut Microbiome Signals

Emerging research suggests gut bacteria may play a role in cravings. Certain microbes thrive on sugar and processed foods, and they can send signals via the gut-brain axis to encourage you to consume more of what they need.

5. Emotional and Environmental Triggers

• Stress, boredom, loneliness, or reward-seeking often lead to emotional eating.
• Social gatherings, marketing, and advertising prime us to associate happiness with processed snacks.
• Simple availability—keeping cookies at home or passing a bakery daily—can trigger cravings without hunger.

The Health Consequences of Uncontrolled Cravings

Occasional indulgence is normal, but frequent reliance on sugary and processed foods can lead to serious health risks:

1. Weight Gain and Obesity: Processed foods are calorie-dense but nutrient-poor, making it easy to overconsume without feeling satisfied.
2. Metabolic Disorders: Frequent spikes in blood sugar and insulin contribute to insulin resistance, prediabetes, and type 2 diabetes.
3. Poor Gut Health: Diets high in refined carbs and additives disrupt gut microbiota diversity, weakening digestion and immunity.
4. Reduced Cognitive and Physical Performance: Sugar highs and crashes affect focus, mood, and exercise endurance. Long-term intake has also been linked to memory decline.
5. Increased Risk of Chronic Diseases: Excess sugar intake raises the risk of cardiovascular disease, liver disease, and even some cancers.

Practical Strategies to Reduce Cravings

Cravings cannot be eliminated entirely, but they can be managed effectively with the right approach.

1. Stabilize Blood Sugar with Balanced Meals

• Include protein and healthy fats (eggs, chicken, nuts, olive oil).
• Add fiber-rich foods (vegetables, legumes, whole grains).
• Avoid skipping meals—going long hours without eating intensifies cravings.

2. Stay Hydrated

Mild dehydration often mimics hunger. Drinking water, herbal tea, or sparkling water can reduce cravings, especially in the afternoon when energy dips.

3. Replace, Don’t Eliminate

Completely cutting sugar may feel restrictive and backfire. Instead, swap processed snacks with healthier alternatives:

• Candy → fruit with nut butter
• Ice cream → Greek yogurt with berries
• Chips → air-popped popcorn with spices
• Soda → sparkling water with lemon

4. Plan Ahead for Craving Hotspots

If you know evenings or stressful workdays trigger cravings, prepare snacks in advance. Having healthier choices on hand reduces reliance on ultra-processed options.

5. Prioritize Sleep

Lack of sleep increases hunger hormones and decreases impulse control. Consistently sleeping 7–9 hours improves appetite regulation and reduces cravings.

6. Manage Stress Proactively

Since stress fuels cravings, adopting stress-management strategies is crucial:

• Exercise regularly (a natural dopamine booster)
• Practice mindfulness or meditation
• Journal to process emotions instead of turning to food

7. Practice Mindful Eating

Eating slowly, paying attention to flavors, and recognizing true hunger versus emotional hunger can reduce impulsive eating.

8. Gradual Reduction Strategy

For heavy sugar consumers, reduce intake step by step:

• Week 1: Cut one sugary drink per day.
• Week 2: Replace dessert 3 days a week with fruit.
• Week 3: Reduce hidden sugars (ketchup, sauces, flavored yogurts).

This slow approach allows your taste buds and brain reward systems to adjust.

How to Incorporate Into Your Routine

Beginners

• Replace one sugary snack per day with a whole-food alternative.
• Keep a cravings journal to identify emotional or situational triggers.

Hypertrophy Training

• Use slow-digesting carbs (oats, brown rice, quinoa) to fuel workouts and limit energy crashes.
• Time carb intake around workouts to satisfy cravings while optimizing performance.

Strength & Performance Athletes

• Focus on nutrient-dense carb sources to maintain glycogen stores.
• Avoid high sugar intake before training—it can cause a crash mid-session.

General Fitness & Health

• Aim for an 80/20 balance: 80% whole foods, 20% flexible choices.
• Use portion control strategies rather than total restriction.

Circuit Training or High-Energy Workouts

• Plan snacks like bananas with peanut butter to prevent post-workout sugar binges.

Mobility and Recovery

• Anti-inflammatory foods (berries, leafy greens, fatty fish) not only aid recovery but also reduce inflammation-driven cravings.

Frequently Asked Questions

1. Why do I crave sugar more at night?
Blood sugar dips, fatigue, and reduced willpower at the end of the day often combine to intensify cravings at night.

2. Are sugar cravings a sign of deficiency?
Sometimes. Magnesium or chromium deficiencies may increase sweet cravings, though often it’s due to energy fluctuations or habit.

3. How long does it take to break the craving cycle?
Most people notice reduced cravings in 2–4 weeks after cutting back, as the brain’s reward system recalibrates.

4. Is fruit bad if I’m trying to avoid sugar?
No. Fruit contains natural sugars balanced with fiber, vitamins, and antioxidants. It’s a healthier way to satisfy sweet cravings.

5. Do artificial sweeteners help?
They may reduce calorie intake short term but can also maintain a preference for sweet taste. Moderation is key.

Conclusion

Cravings for sugary and processed foods are not a weakness—they’re a biological response shaped by hormones, brain chemistry, and environment. While occasional indulgence is normal, relying on these foods consistently can harm your health, energy, and fitness progress.

By stabilizing blood sugar, managing stress, getting adequate sleep, and practicing mindful eating, you can significantly reduce cravings and make healthier choices feel natural over time.

Taking control of cravings is not about strict restriction, but about building habits that nourish your body while still allowing flexibility. Over weeks and months, your taste buds, gut health, and brain reward pathways will adjust—making whole, nutrient-dense foods far more satisfying than processed alternatives.

References

• Benton, D. (2010). The influence of dietary status on the cognitive performance of children. Molecular Nutrition & Food Research.
• Volkow, N. D., & Wise, R. A. (2005). How can drug addiction help us understand obesity? Nature Neuroscience.
• Chaput, J. P. et al. (2016). Sleep patterns, diet quality and energy balance. Physiology & Behavior.
• Hall, K. D. et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain. Cell Metabolism.
• Micha, R., et al. (2017). Association between dietary factors and mortality from heart disease, stroke, and type 2 diabetes. JAMA.

Popular strength and conditioning coach, Joe DeFranco, the owner of DeFranco’s Gym, a private facility based in East Rutherford, NJ, has trained martial artists, NFL players, and WWE wresters, motivating them to push past their limits. But in a recent Instagram post, the fitness pro explained why a lack of form could derail any athlete’s progress. When it comes to the mechanics of the “close grip” bench press, the power to avoid injury is firmly in the palms of your hands says the canny coach. Here’s what you need to know.

“The close grip bench press is an S-Tier, triceps exercise,” explained DeFranco in a demonstration for his 178,000 Instagram followers. “But the way most lifters perform it drops it down into the D-Tier, so don’t make this common mistake.”

Avoid this Common Mistake With Triceps Biased Bench Presses

“Most lifters take an extremely close grip,” illustrated DeFranco, with the inside of his thumbs almost touching each other on the barbell. “Thinking this will place more stress on the triceps. But the only thing an overly close grip stresses, is your wrists and elbows.”

Of course, DeFranco didn’t just find fault with form. He had the answer to properly torching your triceps. “This is why I prescribe ‘narrow grip’ bench presses, not ‘close grip’ benches in my program,” he explained.

How to Perform Narrow Grip Bench Presses to Avoid Joint Stress

“I recommend a grip width that places your index fingers on the smooth part of the barbell,” showed DeFranco, with the rest of his fingers in the rougher area. “Which is narrow enough to bias the triceps without placing excessive stress on your wrists, elbows, and shoulders. This grip also enables you to load the triceps adequately.” This is because you will be isolating the triceps muscles rather than recruiting your shoulders and risking injury when moving the load. “Give it a try if you want to build, big, strong, horseshoe like triceps,” encouraged DeFranco. And who doesn’t want that!?

To follow Joe DeFranco on Instagram, click here. 

If you’ve hit menopause and feel like your workouts aren’t working anymore, you’re not alone. Exercises that used to feel easy now feel harder, energy dips faster, and fat especially around the belly seems stubborn.

This is where a menopause dietitian can help you understand your body’s changing needs and create a plan that works for your life. With the right menopause nutrition, you can keep blood sugar steady, boost energy, recover faster, and start seeing results again.

What Happens in Menopause?

Menopause is the natural end of a woman’s periods, confirmed after 12 months without a cycle. It usually happens between ages 45 and 56, with an average age of 51. During this time, the ovaries gradually stop producing hormones like estrogen and inhibin, which causes periods to become irregular in the years leading up to menopause — a stage called perimenopause. _[1]

At first, periods may come closer together, then farther apart, and eventually stop completely. Even though estrogen levels decline, the body still produces small amounts from other sources, so some women experience only mild symptoms.

Menopause can affect many parts of the body, leading to hot flashes, sleep problems, vaginal changes, mood shifts, and bone health concerns. It’s a natural part of aging that marks the end of a woman’s reproductive years.

What’s The Connection of Menopause and Nutrition?

When estrogen levels drop during menopause, metabolism naturally slows. Estrogen normally helps regulate blood sugar, burn fat, and maintain muscle. Without it, fat – especially around the belly – becomes harder to lose, and muscle is harder to maintain. This pattern, called visceral obesity, raises the risk of heart disease, diabetes, and metabolic syndrome, which affects roughly 20–25% of adults aged 50–60.

Visceral fat is especially harmful because it releases inflammatory chemicals that disrupt metabolism. Women with PCOS, early obesity, or other metabolic issues are more likely to develop insulin resistance, making fat loss even harder. _[2]

Lower estrogen also affects how the body responds to exercise – a concept called training sensitivity. _[3] When insulin sensitivity drops, muscles don’t absorb sugar as efficiently, and more of it gets stored as fat. That’s why progress can feel slower, even with regular workouts.

The good news: lifestyle habits can reverse much of this. Resistance training, cardio, eating enough protein, managing carbs, and staying hydrated all improve insulin function and metabolism. Over time, these consistent habits help reduce fat, preserve muscle, and boost long-term health, even if results take time to show.

What is a Low-Glycemic Diet?

A low-glycemic diet focuses on eating foods that raise blood sugar slowly rather than causing sharp spikes. The speed at which carbohydrates in a food raise blood glucose is measured by the Glycemic Index (GI). _[4] Foods are ranked from 0 to 100 based on how they affect blood sugar compared to pure glucose or white bread. The GI is often paired with Glycemic Load (GL), which also considers the amount of carbohydrates in a serving. This is important because even a low-GI food can raise blood sugar if eaten in large quantities.

• High-GI foods (>70): Raise blood sugar quickly (e.g., white bread, potatoes).
• Medium-GI foods (56–69): Cause moderate increases (e.g., brown rice, corn).
• Low-GI foods (<55): Raise blood sugar slowly (e.g., beans, lentils, most vegetables).

What Foods Should I Eat for Menopause?

Some diets may work better for your body, but that doesn’t mean you need to completely cut out
other foods.

Fiber and Starch

When we talk about fiber, we often think of vegetables, legumes, and whole grains. Many of these foods are also starchy, and the type of starch matters, especially during menopause.

There are three main types:

Rapidly Digestible Starch (RDS) — Within 20 minutes

RDS is broken down into glucose quickly, usually within 20 minutes of digestion. It causes a fast rise in blood sugar and insulin levels. Foods cooked with moist heat, like bread, rice, and
potatoes, tend to have high amounts of RDS.

Slowly Digestible Starch (SDS) — More than 20 minutes

SDS takes more than 20 minutes to convert to glucose. It provides a slower, steadier energy release, helping maintain stable blood sugar levels. You can find SDS in whole grains, cooked and cooled starches, and some raw cereal starches.

Resistant Starch (RS) — More than 120 minutes

RS resists digestion even after 120 minutes and passes into the large intestine. There, it’s fermented by gut bacteria, producing short-chain fatty acids that support gut and metabolic health. Because of this, RS acts much like dietary fiber, helping with digestion and blood sugar control. _[5]

Protein

Protein does more than maintain muscle. It also helps control blood sugar and supports recovery after exercise. For women going through or past menopause, getting enough protein becomes even more important since muscle mass naturally declines with age.

Studies show that higher protein intake above the standard RDA of 0.8 grams per kilogram of body weight per day is linked to lower body fat, better muscle strength, and improved lean mass in post-menopausal women. Experts often suggest aiming for around 1.1 to 1.3 grams per kilogram per day, depending on activity level and overall health.

Many women still don’t get enough. Surveys show that about 8% of women fall below the recommended intake, which can lead to weaker muscles and slower recovery. _[6]

Good protein sources include lean meats, fish, eggs, dairy, tofu, tempeh, and legumes. Try including a source of protein with every meal.

Healthy Fats

Fat often gets a bad reputation, but healthy fats, like omega-3s from fish, nuts, and seeds, and monounsaturated fats from olive oil and avocados, help reduce inflammation, support hormones, and protect heart health.

For decades, people were told to eat as little fat as possible, but research now shows that the type of fat matters more than the total amount. Diets that include moderate fat intake – around 20–35% of total calories – are considered healthy, as long as most fats come from unsaturated sources.

Saturated fats, found in red meat and full-fat dairy, should still be limited to less than 10% of total calories, since they can raise LDL (“bad”) cholesterol. Trans fats, often found in fried or processed foods, should be avoided completely, as they increase heart disease risk.

Replacing saturated and trans fats with polyunsaturated and monounsaturated fats can lower the risk of cardiovascular disease and improve overall metabolic health. _[7]

Other Factors to Consider

It’s not just what you eat but how it’s prepared and processed that matters.

Cooking methods like boiling, steaming, and cooling foods such as rice or potatoes can lower their glycemic impact, while frying or roasting tends to make them more rapidly digestible.

Adding a bit of acidity, like lemon juice or vinegar, can also help slow digestion and prevent sharp blood sugar spikes. Even small details, such as the grain variety or how finely foods are ground, can change how quickly your body breaks them down and absorbs glucose. _[8]

How Should I Fuel My Workouts for the Best Results?

Have a small, balanced snack 60 to 90 minutes before exercising, like an apple with nuts or a low-sugar pre-workout drink. Avoid high-sugar foods that cause quick spikes and crashes.

After your workout, take advantage of the anabolic window, which is your body’s prime time to refuel. Get protein to rebuild muscles and complex carbs to restore energy without spiking blood sugar. A smoothie with protein powder and oats, or an omelet with whole-grain toast, are great options.

Hydration is just as important. Water and electrolytes like sodium, potassium, and magnesium keep your muscles, nerves, and energy systems running smoothly. Aim for about 33 mL of water per kg of body weight daily. _[9] Drink before, during, and after workouts, and if you sweat a lot, reach for an electrolyte drink to replace what you’ve lost.

Taking Control with Expert Guidance

This article offers research-backed tips, but there’s no one-size-fits-all plan. Every woman experiences menopause differently, and what works for one might not work for another. That’s why generic wellness advice can feel frustrating.

Instead of a generic diet, focus on nutrition for menopause, it helps balance hormones, boost energy, and make your workouts more effective. Getting expert advice from menopause nutritionists can help you create a plan that fits your body and lifestyle.

In the end, it’s about balance, staying consistent with your workouts, and fueling your body with what it truly needs. Menopause changes how your body responds, but with the right approach, you can rebuild strength, feel energized, and get back to feeling like yourself.

REFERENCES:

1. Peacock, K., Carlson, K., & Ketvertis, K. M. (2023, December 21). Menopause. In StatPearls [Internet]. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK507826/
2. Genazzani, A. D., Petrillo, T., Semprini, E., Aio, C., Foschi, M., Ambrosetti, F., Sponzilli, A., Ricciardiello, F., & Battipaglia, C. (2023). Metabolic syndrome, insulin resistance and
   – menopause: The changes in body structure and the therapeutic approach. Gynecological and Reproductive Endocrinology & Metabolism, 4(2), 86–91. https://doi.org/10.53260/grem.234026
3. Centers for Disease Control and Prevention. (2024, May 15). About insulin resistance and type 2 diabetes. U.S. Department of Health & Human Services. https://www.cdc.gov/diabetes/about/insulin resistance-type-2-diabetes.html
4. Augustin, L. S. A., Kendall, C. W. C., Jenkins, D. J. A., Willett, W. C., Astrup, A., Barclay, A. W., Björck, I., Brand-Miller, J. C., Brighenti, F., Buyken, A. E., Ceriello, A., La Vecchia, C., Livesey, G., Liu, S., Riccardi, G., Rizkalla, S. W., Sievenpiper, J. L., Trichopoulou, A., Wolever, T. M. S., Baer-Sinnott, S., & Poli, A. (2015). Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC). Nutrition, Metabolism and Cardiovascular Diseases, 25(9), 795–815. https://doi.org/10.1016/j.numecd.2015.05.005
5. Kim, M. K., Park, J., & Kim, D.-M. (2024). Resistant starch and type 2 diabetes mellitus: Clinical perspective. Journal of Diabetes Investigation, 15(4), 395–401. https://doi.org/10.1111/jdi.14139
6. Black, K. E., & Matkin-Hussey, P. (2024). The impact of protein in post-menopausal women on muscle mass and strength: A narrative review. Physiologia, 4(3), 266–285. https://doi.org/10.3390/physiologia4030016
7. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: Understanding the science and taking action to reduce consumer confusion. Nutrition Journal, 16, 53. https://doi.org/10.1186/s12937- 017-0271-4
8. Eleazu, C. O. (2016). The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus: Prospects, challenges and solutions. African Health Sciences, 16(2), 468–479. https://doi.org/10.4314/ahs.v16i2.15
9. Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The importance of nutrition in menopause and perimenopause—A review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027

When you picture every minute on the minute workouts (EMOM), you think of lifting weights fast while your lungs scream at you to stop, and sweat is pooling at your feet. But what happens when you flip the script and go heavy?

You get stronger—fast.

This 15-minute deadlift EMOM is more than just a workout. It’s a test of strength, focus, and discipline. You’ll load the bar with 90% of your 1-rep max, and at the top of every minute, you’ll pull one crisp, clean rep.

Then you breathe, reset, and do it again. Fifteen reps. Fifteen minutes. Zero wasted effort.

This workout is about owning the weight at your feet, dialing in technique under fatigue, and building confidence that carries over to every other lift you touch. If you’re ready to challenge your mental toughness, step up to the bar and let the clock do the coaching.

Why EMOMs Work

Heavy EMOMs are the combination of discipline and intensity. You’re not maxing out, but you’re flirting on the edge, pulling near-max weight repeatedly when the clock tells you to go again.

Unlike high-rep sets that leave you exhausted or heavy triples that demand lengthy rest periods, the EMOM format maintains high intensity without pushing you to the limit. You get just enough recovery to regroup and go again. Over 15 minutes, that adds up to 15 high-quality reps at 90% of your one rep max, which is a massive dose of strength stimulus in a small window.

Here’s what you’re getting:

• Explosive force production under moderate fatigue.
• Locked in technique, rep after rep.
• Enhanced mental composure when your Central Nervous System starts barking at you around the 10-minute mark.

When you perform every rep with laser focus, you’re not just “getting through it.” You’re reinforcing proper setup, positioning, and bar path over and over again.

EMOM Workout Guidelines

This deadlift session is simple: 90% of your 1-rep max, one rep at the top of every minute, for 15 minutes straight—just you, the bar, and the clock. Doesn’t that sound like fun?

• Pick your working weight: 90% of your current 1RM.
• Set a timer for 15 minutes.
• At the start of each minute, perform one deadlift rep.
• Rest and allow for however long it takes to set up for your next rep within the minute.
• At the top of the minute, go again.

Safety Note: If your form starts to break down, either end the session early or lower the weight by 5–10%.

And in just 15 minutes, you’ll rack up more quality work than most people do in an entire hour.

EMOM Workout Tips

Here’s how to dial it in.

Warm Up

Just like your car doesn’t go from zero to 100 mph on a cold day, ensure you set aside time to do a thorough warm-up. Your grip, lower back, and glutes and hamstrings need to be ready to go.

Mind Your Max

You’ll build this session around 90% of your one-rep max. If you’re unsure of that number, test it ahead of time or use a reliable calculator; if you’re between less than or more than five pounds, round down, not up. For instance, if the 1 RM calculator says 386 pounds, round down to 380.

Stick to Singles

Treat each rep like a standalone event: reset your stance, grip, and brace every time, and focus on a clean pull and strong lockout.

Programming Options

Are you looking to add this workout to your weekly training schedule? Here are some options:

1. Strength Phase: Use it once a week as your primary pulling day to improve bar speed and confidence under near-max loads.
2. Peaking Phase: Use it during the 4–6 weeks before a max test or competition to build volume without overtraining.
3. Conditioning Phase: Maintain the EMOM format, but drop to ~75–80% for two reps per minute to increase total workload.

EMOM Workout Cooldown

You just pulled 90% of your 1-rep max deadlift 15 times in 15 minutes. That’s 15 focused reps under pressure, and this is what you’ve gained in 15 minutes.

• High-load deadlift volume without burnout.
• Bar speed and technique under fatigue.
• Grip, core, and toughness that carry over to every other lift.
• Now it’s time to wind it down with some options below.

Bodyweight Hip Extensions: 2 sets of 15 reps to reset the hips and low back.

Belly Breathing in Supine: 3–5 minutes to bring the nervous system down.

Light Bike Work: 5–10 minutes to flush the legs and back.

Wasn’t that fun?