A new study suggests that combining electrical muscle stimulation with traditional resistance training can lead to significantly greater gains in muscle strength and mass compared to working out alone. This innovative approach, which involves using a portable and non-invasive electrical muscle stimulator during exercises like squats and bench presses, is generating buzz in the fitness world.
What is Electrical Muscle Stimulation (EMS)?
Electrical muscle stimulation (EMS), also known as neuromuscular electrical stimulation (NMES) or electromyostimulation, is a technique that uses electrical impulses to trigger muscle contractions. These impulses are delivered through electrodes placed on the skin near the targeted muscles. The electrical current mimics the signals from the central nervous system that cause muscles to contract. This process can lead to various benefits, including muscle strengthening, pain relief, and tissue repair.
How Does EMS Work?
During an EMS session, a device generates electrical impulses that are transmitted through electrodes to the muscles. These impulses cause the muscles to contract involuntarily, similar to how they would during a regular workout. By adjusting the amplitude and frequency of the electrical pulses, the number and type of muscle fibers recruited can be controlled. This allows for a more targeted and efficient muscle activation.
A Brief History of EMS
The use of electricity to stimulate muscles isn’t a new concept. The practice dates back to ancient times when Egyptians discovered that certain fish could emit electrical impulses, which they used to treat pain. Later, in 1761, Italian scientist Luigi Galvani demonstrated that electrical currents could stimulate skeletal muscles. In the mid-20th century, Soviet sports scientists started using EMS in training programs for elite athletes, claiming significant force gains. These studies gained attention in the Western sports community in the 1970s.
The Science Behind Combining EMS and Resistance Training
Recent research published in the European Journal of Applied Physiology, indicates that combining EMS with resistance training is more effective for muscle growth and strength than resistance training alone. This meta-analysis reviewed 13 randomized controlled trials involving 374 participants. It examined the impact of using EMS during traditional exercises like squats, leg extensions, and bench presses.
Key Findings of the Meta-Analysis
The study found that adding EMS to resistance training resulted in a statistically significant increase in both muscle strength and muscle mass. This effect is attributed to the way EMS enhances muscle activation. During conventional workouts, it can be challenging to fully engage all muscle fibers. However, EMS can help activate more muscle fibers, even those that are not typically recruited during voluntary contractions.
How EMS Enhances Muscle Activation
EMS helps activate a greater number of muscle fibers, including the fast-twitch fibers that are responsible for bursts of power, which are not easily activated during regular exercise. This more complete muscle fiber recruitment leads to more significant muscle growth and strength improvements. The electrical impulses bypass the usual neural pathways, directly causing muscles to contract, thus ensuring that even those muscle fibers not usually activated during a regular workout are engaged.
The “Mind-Muscle Connection”
One of the challenges of traditional resistance training is achieving a strong “mind-muscle connection,” where you consciously engage the targeted muscle during the exercise. EMS can help bridge this gap by ensuring the muscles are fully engaged, even if you can’t consciously feel it.
Practical Implications and Benefits of EMS
The combination of EMS and resistance training offers several practical benefits:
Increased Efficiency
By using EMS, people can achieve better results in less time. The enhanced muscle activation means that even shorter workouts can be highly effective. Some gyms are offering 20-minute EMS sessions.
Rehabilitation and Recovery
EMS is widely used in physical therapy to help individuals recover from injuries or surgery. It can aid in restoring muscle strength and function. It helps increase blood flow to the affected area, promoting tissue repair. EMS also prevents muscle atrophy during periods of disuse.
Addressing Muscle Imbalances
EMS can be used to target specific muscle groups that may be weaker or underdeveloped. This can help to correct muscle imbalances and improve overall physical performance.
Potential for Improved Metabolic Health
The increased muscle mass achieved through EMS training can also positively impact metabolic health. Muscle tissue is more metabolically active than fat tissue, which means that having more muscle can help the body process blood glucose more efficiently.
Potential Risks and Precautions
While EMS offers numerous benefits, it’s essential to be aware of potential risks and take necessary precautions:
Skin Irritation and Burns
The most common risks associated with EMS include skin irritation and tissue burns. These issues can occur if electrodes are not placed correctly or if the intensity of the electrical current is too high.
Contraindications
EMS is not suitable for everyone. It’s not recommended for people who are pregnant, have implanted pacemakers, or have epilepsy. Additionally, people with certain medical conditions should consult with their doctor before using EMS.
Muscle Damage
If used improperly, EMS can lead to muscle damage. High-intensity training can cause the release of muscle particles into the bloodstream, which can harm the kidneys. This is particularly pertinent if the body is not adequately hydrated before using EMS, and for those who are not accustomed to intense exercise.
Unregulated Devices
There are many unregulated EMS devices available on the market, which pose potential safety risks. It’s essential to use devices that have met regulatory standards. In the US, the FDA regulates the sale of electrical muscle stimulators.
The Need for Professional Supervision
To minimize risks and maximize benefits, it’s recommended to use EMS under the guidance of a qualified professional, such as a physical therapist or certified personal trainer.
The Regulatory Landscape of EMS Devices
In the United States, the Food and Drug Administration (FDA) regulates EMS devices. These devices are classified as medical devices, and manufacturers must comply with premarket regulatory requirements before they can be legally sold. Most EMS devices used for physical therapy and rehabilitation are intended for use under the direction of a healthcare professional.
FDA Approval vs. FDA Clearance
It’s important to understand the difference between FDA approval and FDA clearance. FDA approval is a rigorous process reserved for high-risk medical devices, while FDA clearance is for lower-risk devices that are substantially equivalent to existing legally marketed devices. EMS devices generally fall into the Class II medical device category and require FDA clearance.
Is EMS Right For You?
The latest research indicates that combining EMS with resistance training can be a highly effective way to increase muscle strength and mass. However, it’s not a replacement for traditional exercise. While EMS can offer a way to activate muscles more efficiently, it does not replicate the full range of physiological benefits that can be gained through conventional exercise. EMS should be seen as a complementary tool that can enhance a well-rounded fitness regimen.
It is important to note that while EMS is a relatively safe procedure, it’s critical to adhere to safety guidelines and consult with a healthcare professional before beginning any EMS program. This ensures that you are using the technology in a way that is safe and effective for your body and fitness goals. With proper use and professional guidance, EMS can be a valuable addition to your journey towards a stronger and healthier body.
