Updated: Mar 27, 2019
EMS uses an electrode suit to activate major and stabiliser muscle groups for a true whole body training experience. Training in this way provides a time saving way of exercising whilst maximising health gains. Beneﬁts can be seen in as little as 20 minutes training per week & evidence has suggested increases in strength, muscle mass & sports performance, whilst lowering fat mass & back pain have also been documented.
What does the research say?
Covers training regimens and stimulation parameters to determine their inﬂuence on the effectiveness of strength training with EMS. 89 from 200 studies were appropriate to be reviewed & the primary purpose of this study as to establish a stimulus level that activates strength adaptations & to provide guidelines for implementing EMS effectively in strength training especially in high-performance sports.
Results indicated a relationship existed between stimulation intensity & strength gains. EMS can be incorporated into speciﬁc strength & athletic conditioning regimes to maximise adaptations.
Take Home Message:
EMS can be used as an additional alternative in strength training but not as a complete replacement. Regardless of the EMS method used, additional athletic performance training has a positive inﬂuence for transferring the strength gains to speciﬁc types of movements, such as sprinting or jumping.
Filipovic etal, 2011. Electromyostimulation - A Systematic Review. Journal of Strength Conditioning Research 25(11): 3218–3238