Electrical Muscle Stimulation: Does EMS Increase Muscle Growth?
The fitness and bodybuilding industry is constantly changing and evolving as new technology is introduced to the market. Such technologies can help improve muscle growth, and one of the newer technologies out there is actually quite shocking — literally! It’s called EMS or electrical muscle stimulation.
This technology is actually not really anything new as it has been used to help rehabilitate athletic injuries and get back to the playing field following surgeries. If you’ve ever played sports in high school, you’ve probably used “stims” a time or several if you sprained or strained something and went to see the athletic trainer. EMS has a ton of amazing benefits, and it’s something you can actually use in the privacy of your own home now.
That all being said, can zapping your muscles with electricity help them to grow faster and more effectively? Electrical muscle stimulation has become the hot topic of conversation in the fitness and bodybuilding industry, and for a good reason — many athletes are using them and are even spokesmodels for various brands such as Compex. For example, Phil Heath, Mat Fraser, Ashley Yoder, and Brooke Wells have all worked with Compex.
EMS helps improve muscle growth, maintenance, relaxation, and recovery following exercise. Along with electrical muscle stimulation, you have to maintain a healthy diet and exercise, but EMS helps you achieve your goals and results faster.
For what it’s worth, here is a link to the electrical muscle stimulation unit I use along with many of my friends in the industry. It’s amazing.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
What is EMS Training?
Muscles move as our brains send nerve signals telling them to contract and elongate — and the shocking thing is that you have the ability to hijack this process with the use of external shocks or electrical muscle stimulation to trigger muscle contraction.
During EMS, a trained professional such as a physical therapist sticks small pads (electrodes) onto an athlete’s skin at the muscle they are trying to target and fire. The electrodes are wired (either physically wired or wirelessly) to an e-stim machine, which then stimulates the muscle(s) with low-level electrical shocks and forces them to contract.
The sensation on the skin depends on what level and intensity the machine is set at, but it can range from a light tingling sensation to an increased level of discomfort and maximum twitching.
In brief, when you are using an electrical muscle stimulation machine, your body will not be able to recognize the difference between the contraction that is being triggered by the external electricity and the one that has been created naturally.
Hence, your body will react to the stimulus without questioning its origin. EMS is great for athletes who want to maintain their lean muscle mass when they aren’t training or when they simply want to increase blood flow to the muscles for warm-ups before a strenuous workout. There are many uses for electrical muscle stimulation, from using it during active workouts, to maintenance, recovery, and warm-up.
The Role of Science in Electrical Muscle Stimulation
Experts have stated that while EMS seems to be a new “celebrity exercise trend,” it is more than just a passing trend, as it is an effective and legitimate technique for muscle growth and recovery.
But what is the science behind electrical muscle stimulation? What does the research say?
According to studies, using EMS devices can improve muscle size and strength.
Robert Herbst, who is a champion powerlifter, is a proponent of electrical muscle stimulation and has said that EMS has many positive benefits, but not just for strength-building.
Electrical muscle stimulation was first introduced to the fitness world back in 1976 when Yohan Kots, a Soviet scientist, said EMS has the potential to boost strength by as much as 40% in elite athletes.
This created a ripple effect in the fitness industry, and since then, many studies have been done on EMS and its effects.
EMS: The New Invention to Stimulate Muscle Growth
Pro athletes and celebrities have been successfully using EMS machines for years. The fact that they are now available for at-home use from various brands makes them a great asset to those who need to focus on their physical appearance or athletic performance.
Related Article: Daily Undulating Periodization (DUP) Training — A Training Secret?
If you wonder why this expensive muscle stimulator has been popping up everywhere online and on social media, it’s time to find out why.
Does Electrical Muscle Stimulation Help with Muscle Growth?
Resistance training is all about contracting your muscles over and over again, and eventually, they respond by growing stronger and bigger through what is known as hypertrophy. The muscle fibers are broken down and form microtears which the body needs to repair and strengthen.
When looking at the big picture, EMS contracts your muscles in the same manner as you would by going to the gym and putting them through a workout.
Studies have shown that EMS can increase muscle mass by around 1% and may improve muscle function by about 10-15% after six weeks of electrical muscle stimulation treatments.
Does Electrical Muscle Stimulation Help with Muscle Recovery?
According to C. Shanté Cofield, who is the founder of “The Movement Maestro,” EMS can be an effective way to help with recovery, especially for runners, as the activity can help with blood circulation and also bring down the swelling in the lower limbs without needing any additional exercise or therapeutic modality.
EMS can be used as an essential way to enhance muscle recovery without any additional activity needing to be completed. For instance, you can literally sit on the couch or lie in bed when doing your electrical muscle stimulation treatments. Overall, the benefit of using EMS is extraordinary, as the faster you recover, the sooner you can get back to your training schedule without extended periods of rest and recovery (like without the use of EMS).
To sum things up, here are some of the uses and benefits of EMS treatments and therapy:
- Stimulate Muscular Blood Flow
- Research has shown that EMS can increase blood flow to the muscle tissues.
- Get Rid of Back Spasm
- Electrical muscle stimulation can relieve back muscles, minimize back spasms, alleviate soreness in the lower back region, and ease back tightness.
- Reduced Muscle Pain
- Studies have shown that athletes report a decrease in muscle pain following EMS protocols.
- Increase Psychological Recovery
- EMS has been shown to improve the psychological aspect of athletes. Many athletes feel recovered and revived after using electrical muscle stimulation therapy.
- Effect on Atrophied Muscles
- EMS can be used to keep the muscles active and prevent atrophy (muscle wasting). It is relevant for weak, inactive muscles due to broken bones, spinal cord injuries, stroke, and other forms of illness or injury that limit movement and the ability to exercise.
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