Toning, Strength & Conditioning with Compex Electrical Muscle Stimulation (EMS)

We're going to teach you about training with a Compex electrical muscle stimulation (EMS) device. You'll find out:

What are benefits of using EMS for strength & conditioning?
What is a training cycle?
How to correctly find your maximum intensity
The basics of Static and Dynamic training with Compex and when to do them

For building strength and muscle with Compex, we recommend using our array of Strength & Conditioning and Fitness programs. These programs feature in the SPORT Range and FIT Range EMS muscle stimulator devices.

For general strength and muscle building, we suggest using Resistance and Strength, or for more specific work you can select the likes of Firm your Arms and Tone your Thighs. If you would to learn more about EMS, how it works and its many benefits, you can head to our What is Electrical Muscle Stimulation (EMS)? page.

What are the Benefits of using EMS for Muscle Toning, Strength & Conditioning?

A Guide to Muscle Toning, Strength & Conditioning with Wireless Compex EMS Muscle Stimulators

When you have started these programs and completed the warm up phase, perform your training exercises during the contraction phase marked red. This can be done with either static or dynamic exercise as appropriate to the user. Then, when the contraction phase finishes, and turns to blue, you have entered the relaxation phase. This is best done by relaxing the body or body part in focus during the session.

1 red phase + 1 blue phase = 1 complete training cycle of the program.

For effective toning, strength & conditioning with EMS, you need to be working at maximum intensity whilst maintaining high quality exercise movements. To do this, you need to resist the contraction, balancing the agonist and antagonist muscles. In the video above, see how the bicep and tricep are in balance.

Pick your EMS Muscle Stimulator

How to do Static Training with Compex EMS Devices

We consider Static Training to be the foundation to start all strength training with Compex EMS.

For Static Training, you hold your body (or body part in focus) in the same position while the muscle is being stimulated by the EMS muscle stimulator device.

For example: during the contraction (red) phase, you would stay in a squat position until the contraction phase is over (see video above).

We advise to start by doing 50% of the full program at your maximum intensity (see video below) to begin with and then gradually increase the number of cycles over time. In time, you will be able to perform the full amount of cycles on the programme with minimal DOMS (delayed onset muscle soreness).

View our Static Exercise Playlist

How to do Dynamic Training with Compex EMS Devices

We consider Dynamic Training to be the step to evolve to once you are completing Static Training sessions with minimal DOMS (delayed onset muscle soreness).

For Dynamic Training, lower the intensity to 50% of your static intensity as you will now be moving during the contraction phase and it is still very important to maintain high quality exercise movements.

For example: during the contraction (red) phase, perform 3 squats at a controlled pace until the contraction phase is over.

Here, we advise to start by doing 20% of the full program to begin with. As you progress with dynamic training, we also suggest to only increase the % of program you complete, or increase the intensity, not both at the same time. We advise to try and increase by 10%, but it must suit the user.

In time, you will be able to perform the full program with minimal DOMS (delayed onset muscle soreness).

View our Dynamic Exercise Playlist