Do you dream of having sculpted and more powerful pectoral muscles? If you're looking for a solution to achieve better pecs, you're in the right place. We're going to delve into the world of electrical muscle stimulation (EMS) and how it can help you to your goal. Get ready to explore a new dimension of your training program and achieve the results that you desire.
How Electrostimulation can help build muscle
To develop muscularity in general and muscle volume in particular (pecs in our case), you must adapt your electrostimulation training to meet satisfy two requirements.
- Each contraction must involve a high percentage of muscle fibers.
- Adapt the training regimen to increase muscle mass for the muscle/s in question.
The quality of the stimulation impulses allow muscle fibers to be worked deeply. After a few familiarisation sessions with the technique, it is possible to do maximal contractions solely through stimulation. Gilles Cometti at the University of Dijon demonstrated this. The training regimen proposed by Compex for the pectorals is absolutely incredible. It allows for an amount of work that is hardly achievable during voluntary training. Indeed, one of the advantages of electrostimulation is the quantity of work. It is not limited by increased heart rate, nor by mental or psychological fatigue. However, the combination of both forms of training is always recommended for optimal results!
Building your Pecs - Compex Recommendation
Program: Develop Your Pecs
Cycle Duration and Session Frequency: 6 weeks.
Be consistent in your practice. Aim for a minimum of 3 sessions per week for 6 weeks. Do this and you will see surprising results!
Note that you can work multiple muscle groups on the same day. For example: abs, thighs, arms - it all depends on the time you have. Additionally, we recommend against working the same muscle group several times in the same day.
Electrode Placement:
Wired
Wireless
Body Position and Exercises:
Find some exercise tips below that you can perform with a Compex muscle stimulator to sculpt your pectorals. Vary your sessions, by alternating these 3 exercises.
Pecs Exercise #1: Chest Flies
Starting Position
End Position
Pecs Exercise #2: Push Ups
Starting Position
End Position
Pecs Exercise #3: Horizontal Chest Press
Starting Position
End Position
Intensity Setting: the desired effect is to achieve powerful contractions involving the greatest number of muscle fibers possible.
Increase the intensity regularly to the maximum tolerable level during contraction phases! This is crucial because intensity directly determines the percentage of muscle fibers you solicit. Increase intensity regularly throughout each session because your pecs will get used to the technique.
Set the goal of surpassing the intensity levels reached in the previous session at each session!
So you must quickly reach an intensity/energy level of at least 100. Then try to reach a level of about 250. It is not uncommon to see some athletes go up to the maximum (999).
You do not need to increase intensity during the rest phase.
During the warm-up and recovery phase: increase until you obtain pronounced muscle twitches that remain comfortable. On the SP 8.0, the mi-AUTORANGE function will automatically adjust the intensity. Once the intensity has been found, the system will display "Optimal intensity level found."
The screen displays session progress for both wired and wireless devices.
