Building Muscle Mass - the Benefits of Electro Muscle Stimulation
In the quest for more developed muscles and greater strength, many fitness enthusiasts are constantly exploring new approaches to optimise their workouts. One of these innovative methods is the use of electro-muscular stimulation, or EMS. Electrostimulation has gained in popularity in recent years as an effective complement to traditional training sessions. Find out in this article how electrostimulation can help you gain muscle mass with confidence.
Electro muscle stimulation, how it works
Electro muscle stimulation (or EMS) consists of electrically stimulating the muscles using electrodes placed on the skin. This causes deep, involuntary muscle contractions. This technology has its roots in medical rehabilitation.
Muscle stimulation is not a miraculous technique; it simply and precisely reproduces the process that takes place when your brain orders your muscles to contract by sending an electrical signal via your nervous system to order a muscle contraction. It respects the way your body works.
Electrostimulation has evolved over the last few decades to become a powerful tool for athletes and bodybuilders looking to maximise their gains in muscle mass.
EMS, a powerful weapon
The advanced technology present in Compex® electrostimulators can provoke extremely powerful muscle contractions. Gilles Cometti confirms this in his book ‘Modern methods for muscle building’ [1]. The contraction force measured during a muscle stimulation session in more than 200 students at the University of Dijon reached on average more than 90% of their maximum force, without any voluntary participation.
A Compex® electro muscle stimulator should therefore be considered as a heavyweight tool to complement your training. In fact, Compex no longer needs to prove itself. It is a tool adopted by many physiotherapists, both for treating pain and for rehabilitating patients.
Electro muscle stimulation to increase muscle stress
However, having a tool capable of working all the muscle fibres is not enough. The work regime must also be adapted to the ambitious objective of increasing muscle volume.
This is made possible by the programming of Compex® Hypertrophy sessions. They impose contractions close to maximum, which is of course what any self-respecting bodybuilder does in his preparation.
However, stimulation has a very specific advantage here. It short-circuits the central control by the brain. This makes it possible to push the peripheral stress on the muscle further, for example, by no longer using sets as is the rule in voluntary training. This is because the recovery time between sets is necessary for the brain, which exhausts itself well before the muscle does. Electrostimulation makes it possible to impose a number of repetitions that would be difficult to achieve during voluntary training.
Results in just a few weeks
An interesting controlled study (with a control group) by J. Gondin [2] showed that after 4 weeks of strength training using electro-stimulation, maximum strength increased by 17%, but without any visible hypertrophy (measured with ultrasound). The gain was only attributable to an improvement in muscle control. However, by the end of the eighth week, strength had continued to increase (+27%). The gain in volume was now visible on ultrasound and significant. As with voluntary training, it therefore takes several weeks to build up muscle mass. This is normal, as it is the result of muscle adaptation and fibre growth.
Electrostimulation, the ultimate way to build muscle mass
If electrostimulation is to be used in addition to voluntary sessions to increase the overall volume of work, two particular modes of use are of great interest to the Bodybuilder: Pre-fatigue and post-fatigue.
For pre-fatigue, a Compex® session is carried out, for example, at home just before leaving for the gym. The voluntary session will therefore start on a muscle that has already been tired by the stimulation but with a ‘fresh’ brain. This pushes muscle metabolism to the limit!
For post-fatigue, it's the other way round: the muscle undergoes a long session in the gym. Then, as soon as you get home, you place the electrodes. In this way, you continue the high-intensity muscular workout, even with your brain in your socks.
As with most other sports, electrostimulation (provided it is of good quality) is a complementary technique to the Bodybuilder's physical preparation. It is an easy way to considerably increase the overall volume of training. It also allows the musculature to be subjected to a different kind of stress to that which results from working out in the gym. It's definitely a way of taking your training to the next level!
References
Gondin J, Guette M, Ballay Y, Martin A (2005)
Electromyostimulation training effects on neural drive and muscle architecture
Med Sci Sports Exerc 37 (8), 1291-1299
FAQS
1. How does electro muscle stimulation (EMS) help in building muscle mass?
Electro muscle stimulation (EMS) enhances muscle contraction through electrical impulses, increasing the intensity and frequency of muscle activation. This leads to improved muscle strength and hypertrophy over time.
2. Can I build muscle mass with electrostimulation alone?
While EMS can significantly aid in muscle growth, it is most effective when combined with a regular exercise routine, proper nutrition, and adequate rest. EMS accelerates muscle recovery and strengthens muscles, but it should complement physical workouts for optimal results.
3. What are the benefits of using electrostimulation for muscle growth?
Electrostimulation stimulates deep muscle fibers that may be hard to activate through conventional exercises, leading to more effective muscle growth. It also helps improve muscle endurance, reduce recovery time, and increase muscle strength.
4. Is electro mucle stimulation effective for beginners in muscle building?
Yes, EMS is highly beneficial for beginners. It helps them build muscle mass faster by activating muscle fibers that they may not be able to engage fully during regular exercise. EMS is also useful for improving muscle tone and strength.
5. How often should I use EMS for muscle building?
For optimal results, it is recommended to use EMS 2-3 times per week, alternating with your regular workouts. Be sure to give muscles time to recover between sessions to avoid overtraining.
6. Can EMS replace regular exercise for building muscle mass?
No, electrostimulation should not replace regular strength training. It works best as a complementary tool to help enhance muscle recovery, increase intensity, and target deep muscle fibers, supporting overall muscle growth.
7. What is the best program for building muscle mass with EMS?
To build muscle mass, use EMS programs designed for "muscle strengthening" or "muscle hypertrophy." These programs focus on achieving powerful contractions that trigger muscle fiber growth. Choose higher intensity settings to stimulate muscle fibers deeper.
8. Can electro muscle stimulation help tone my muscles without lifting weights?
Yes, EMS can help improve muscle tone, especially for individuals who can't perform regular exercises due to injuries or lack of time. However, combining EMS with a weightlifting regimen yields better results for muscle toning and growth.
9. How long does it take to see results with electrostimulation?
With consistent use, you can begin to notice improvements in muscle tone, endurance, and strength within 4-6 weeks. Visible muscle growth will depend on the intensity and duration of your EMS sessions, as well as how they complement your exercise routine.
10. Can electrostimulation help with muscle recovery after a workout?
Absolutely! EMS can speed up recovery by stimulating blood circulation, reducing muscle soreness, and helping to eliminate metabolic waste products from the muscles. Use EMS on recovery programs post-workout to enhance muscle healing.
11. Are there any risks associated with using EMS for muscle growth?
When used correctly, EMS is generally safe. However, overuse or improper intensity settings can lead to muscle strain or injury. Always follow the manufacturer's guidelines, and if you're unsure, consult a healthcare professional before starting.
12. Can EMS help build muscle mass for athletes?
Yes, EMS is frequently used by athletes to enhance strength, increase muscle mass, and improve performance. It is particularly effective for targeting fast-twitch muscle fibers, which are key for explosive power in sports.
13. Can electrostimulation improve muscle definition?
Yes, EMS helps stimulate deep muscle fibers, which can lead to improved muscle definition and tone. Consistent use alongside strength training and a balanced diet can further enhance muscle definition.
14. What settings should I use for muscle growth with EMS?
For muscle growth, use higher intensity settings to induce powerful muscle contractions. Begin with lower levels and gradually increase intensity as your muscles adapt, aiming for deep contractions that feel challenging but not painful.
15. Is electrostimulation suitable for people with existing injuries or medical conditions?
Electrostimulation can be beneficial for rehabilitation, but it should be used cautiously with pre-existing injuries or medical conditions. Always consult a doctor before using EMS for muscle building if you have any health concerns or injuries.
Proven Effectiveness
Backed by clinical studies proving their effectiveness, Compex stimulators also belong to the category of Class II medical devices. They also meet the needs of the European Medical Standard 93/42 EEC.
Compex - Always with you
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