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Compex workouts

  1. Cardio with Compex®

    The following recommendations for use with exercise equipment are for advanced users who have experience training with their Compex device and are comfortable with the sensations that it produces. Please make sure you have read the manual completely and understand the cautions and warnings of using this device.

    If you thought stationary bikes couldn’t get any worse, they can. Or, depending on how you look at it, better. Take your Assault Bike or Spin bike experience to a new level with the use of your wireless Compex device and help maximize your potential for competition time.

    To get cyclist quads, you have to train like a cyclist. To be a cyclist, you’ll have to be as tough as one, too. Applying your NMES device to your quads while spinning, sprinting and sucking air on an Airdyne® or Assault Bike will help increase leg strength by contracting the full potential of the muscle.

    Because of the often “violent” nature of the Assault Bike experience, using the Compex electrode wraps will help keep pods secure and avoid any distraction from the task. Stick on some pads, clip in, strap up and give one of these workouts a try!

    Endurance + Max Calories

    Spin your heart out on the Endurance program of your Compex device. But this is no ride in the park! Aim for max calories through the duration of the 55 minute program and give it all you’ve got. The Endurance program targets primarily Type 1 (slow-twitch) muscle fibers most often associated with long distance or duration conditioning.

    Resistance + Intervals

    The Resistance program fires both Type 1 and Type 2 muscle fibers to maximize the strength potential of the targeted muscle and will offer the most “bang for your buck” for some sprint intervals. During each contraction phase, hit a full effort sprint. These are short intervals, so there’s no holding back. Take a brief rest in the recovery phases. Your efforts will likely fall off after several sets, so start with a target of about 10-15 of these intervals. Once the “sprint” effect has worn off, conclude your workout. This is about the effort, not the duration!

    Conclude your workout with the Training Recovery (Also known as Active Recovery) program immediately post workout, admire your quad pump and buy yourself some new short shorts!

    Compex is registered trademark of DJO, LLC

    AirDyne is a registered trademark of AirDyne LTD

  2. Biceps like Phil Heath

    The first thing you might notice about Phil Heath are his biceps. Building arms the size of many athlete’s thighs is no small task so if you want to look like the legend, you’ll have to work like him, too.

    The use of a NMES device such as Compex® can build muscle strength and density by utilizing the full potential of a muscle group. Maximize the bicep “pump” with this Compex routine:

    The Prep

    The Compex Pre-Warmup program uses low frequency electric waves to help increase local blood flow and the temperature of a muscle group in under 5 minutes to help reduce risk of injury and potentiate your muscles. Place the electrodes on the biceps and perform some bodyweight “air curls” before your session.

    The Pump

    The Compex Resistance program helps maximize muscular effort by activating both Type 1 (slow-twitch) and Type 2 (fast-twitch) muscle fibers to increase strength and enhance full performance potential. During the contraction phases of the program, perform your favorite “bicep pump” exercise and let your NMES device maximize the contraction!

    Check out our Bicep page to learn about pad placement and videos with some of the movements you see below.

    Some of our bicep favorites are:

    Incline Hammer Curl

    EZ Bar Curl

    Wide-Grip Barbell Curl

    Overhead Cable Curl

    Dumbbell Curl

     

    The Prize

    Your session is done - maximize the rewards! The Compex Active Recovery program will help you recover faster for your next session and reduce delayed-onset muscle soreness. This program should be used just after your session to stimulate blood flow to help bring nutrients to the muscle group.

    Put on that tank top, head to the beach.

    “To be a champion your goal is to be a little bit better each day, making sure that every day is an opportunity to be your best.” - Phil Heath

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