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  1. Reach Your CrossFit Goals with Compex

    Whether you’re a die-hard or more of an enthusiast, CrossFit is not for the faint of heart. Intensity is the name of the game and the goal is to push your body as far as it can go; you’d be surprised at what you’re capable of!

    With any intense workout program, proper form, training and conditioning is crucial to achieving results and preventing injury. First and foremost, make sure your CrossFit program, gym, and coach are the right fit for you.

    Once you’ve solidified a good workout / rest routine and dialed in your diet it might be time to consider taking your training to the next level with Compex electric muscle stimulator. Compex is not only designed to help you recover, but also to build strength; strength you can use to lift more, to jump higher and to exceed your fitness goals.

    If it sounds too good to be true, it isn’t. Here is how Compex can help you with CrossFit.

    Recruiting More Muscle

    Compex can help you to build strength by recruiting more muscle but how? What does that mean exactly?

    Say you are looking to increase the amount of weight you can lift. To be able to lift more weight, you need to train your body to recruit more muscle to the task. By lifting progressively more weight in the same motion, you more develop pathways from your brain to recruit more muscle, which is essentially what building strength is. This takes time and even at your fittest, you’re probably only recruiting around 30% of the muscle.

    With Compex, you can recruit more muscle because the stimulation is direct and does not involve weight increases. The device works as the signals telling your muscles to fire instead of your brain. Targeting of these muscles is also easier because you are placing the pads over the muscles you want to contract. This is also helpful for underutilized muscle groups like gluteals that are important for strength but not as easy to build.

    You can either use Compex to build strength instead of weight training, in addition to your weight training program or while you lift.

    Lifting with Compex muscle stim can help you build more strength by firing more muscle while you’re lifting, thus allowing you to lift more weight. If you’re working on your deadlifts or clean and jerks, this can help you reach new weight goals.

    Reducing Impact

    Typically, in order to build strength, you need to lift more weight. However, this can lead to soreness and recovery time, pressure on joints and connective tissue, and possible injury. Compex muscle stim can help you work passed some of those hang ups and still increase your strength.

    Using Compex muscle stim while you are training helps you have more muscle contraction without adding more weight. This reduces the impact on joints without sacrificing performance. Because of the impact reduction, this can also lead to a shorter recovery time. Get the most from simple bodyweight exercises or make your lifting sessions count more.

    Balance

    We all have a stronger side. When you are doing CrossFit, even if you are aware of which side is weaker, you body will still automatically compensate as soon as you lift, land or run. If you’re not balanced, there is risk of injury. If you have a weaker side, you’re not truly maximizing your strength.

    Compex muscle stim has 4 different channels; that means you can hook the device up to both sides of the body at the same time. Use Compex to either strengthen a weaker side or to keep both sides of the body balanced while building strength.

    Speed of Contraction

    How fast your muscles contract is not crucial, but it is important for quick movements like clean pulls or jumping. Training your muscle to fire a certain way every time is the best way to increase the speed of contraction. Practice makes perfect and the same is true for your muscles; the more times they fire a certain way, the faster they’ll do it.

    For example, when you jump, your leg muscles need to fire right away in order to send your body upwards. Jumping repeatedly to increase your jump or using weights can have a negative impact on your knees, feet or ankles before you reach your goals. However, training with Compex muscle stim allows you to train those muscles to fire how you want and as fast as you want.

    Early this year, we told you about how volleyball player Brandon Talbot used Compex to increase his vertical leap and potentially break three world records. Talbot didn’t want to use weights so he chose electric muscle stimulation to increase his explosive strength. By doing so, he increased his jump using just Compex and ultimately was able to leap onto a 61’’ platform from the ground.

    Recovery

    As important as training is to reaching your fitness goals, so is giving your body time to recover. When you’re in the zone, it might be hard to a take a day or two off to rest your muscles but Compex can aid in recovery and help you get back on the floor faster.

    Using an electric muscle stimulator like Compex helps increase blood flow up to 600%. This means you’re moving out waste products that build up from intense physical activity like lactic acid or debris from muscle fibers. This leaves more room for fresh blood to help your muscles heal.

    Foam rolling is a great way to break up adhesions that can cause muscle pain and soreness. However, foam rolling is a very mechanical process where you physically roll out your muscles like you would with a rolling pin and dough. While this is very effective, it can be painful. Using the Active Recovery program helps break up some of the adhesions, but it only targets the muscle, not any connective tissue, making it less painful. At the same time, it helps to release endorphins, making you feel better and want to get back out there.

     

    Donwload 'How to improve your WOD with Compex'

  2. Calisthenics

    Compex is excited to announce and welcome the newest members of our family, BarSparta a leading Calisthenics and street workout organisation from UK.

    We are proud to support these incredible athletes on their worldwide competitions and workshops. We had a chance to catch up with them in London where they were explaining more about their passion and their experience with Compex.

     

    To learn more about Calisthenics and the BarSparta team, checkout their website http://barsparta.co.uk/ or their social media channels:

    https://www.facebook.com/BarSparta/

    https://www.instagram.com/barsparta/

    https://twitter.com/barsparta 

  3. HOW TO INTEGRATE ELECTROSTIMULATION IN TRAIL PREPARATION

    WHEN TO START PREPARING

    • This booklet offers three training plans: a 23 km trail, a 42 km marathon and a 80 km trail. These 3 distances indicate 3 levels of difficulty: beginner, intermediate and advanced. Depending on the distance, the preparation will be from 8 to 12 weeks.
    • The prerequisite is an overall good physical condition with regular physical activity during the month previous to starting the training regime.
    • For trail runners who have never experienced electrostimulation, including qualitative sessions (strength), an initiation period of 2 to 3 weeks is strongly recommended.

    SIMILAR PROGRAMS ACROSS DIFFERENT COMPEX DEVICES
    Sometimes, Compex models will use different names to refer to the same program type. Below is a key so you can identify the correct program:

    • Capillarization = Oxygenation
    • Core stabilization = Muscle building
    • Training recovery = Active recovery
    • Ankle twist prevention = Explosive strength

    SETTING THE INTENSITY IS KEY
    For Development sessions (Strength, Core stabilization, Anke twist prevention)
    • Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity
    determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration
    is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.
    The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

    Download the training guide

  4. Sculpting the Buttocks

    These large butt muscles are among the muscles most powerful of the body and it is thanks to them (among others) that we are able to stand. Mainly used when walking, racing or the jumping, the gluteus muscles tend to lose their qualities when they are not sufficiently used. A frequent consequence of this degradation is the progressive decrease in the tonicity of the muscles which become flaccid. This flaccidity has an unfortunate effect on the silhouette since it is responsible for the collapse of the tissues of the buttocks and an increase in the volume of the gluteus region.

    The Compex effectively invigorates and strengthens the gluteus muscles by inducing the work appropriate to the users aim, and without compromising muscle volume. The quality of micro-electrical pulses induces an in-depth force that progresses during the course of each session. After the first 4 weeks of use, the muscles will have already made good progress and the user will begin to see visible results. The last two weeks then offer more intensive sessions in order to optimize the strengthening of the muscles.

    After the six week "attack" treatment, maintenance through a single session per week is recommended to maintain the results acquired, and would be even better if regular physical activity is conducted at the same time.

  5. How To Build Your Pecs Using Muscle stim by Compex

    In order to develop muscular qualities in general, muscle volume in particular, the force from electro-stimulation must essentially meet two requirements; ensuring a significant percentage of the muscle fibers are involved during each contraction, but also that the regime of work imposed to the stimulated muscle is adapted to develop the muscular mass.

    It is the quality of the stimulation pulses which allow for the in depth muscle fibers to work, without being limited beforehand by "electrical" pain. After a few sessions of familiarization with the technique, it is possible to reach maximum contractions only by the stimulation, as this has been demonstrated by Gilles Cometti at the University of Dijon.

    The workout plan designed by Compex for the chest is absolutely incredible with a quantity of cumulative work hardly feasible during a voluntary training session. Recall in effect, that one of the advantages specific to electro-stimulation is that the amount of work is not limited by the increase in heart rate or by the mental or psychical fatigue, as is the case during intensive voluntary training. This does not exclude the fact that the combination of the 2 forms of training is always recommended for obtaining the best results!

  6. HOW TO INTEGRATE ELECTROSTIMULATION INTO MARATHON PREPARATION

    WHEN TO START PREPARING
    • Each training plan lasts 10 weeks.
    • The prerequisite for this training is to be in overall good shape and to train on a regular basis for several months before the race.
    • For runners who are not used to muscle stimulation (especially with the strengthening Program) a 2-3 week initiation is highly recommended before starting with the 10 week training plan.

    marathon

    ADJUSTING STIMULATION INTENSITY IS THE KEY!
    For Programs inducing powerful muscular contractions (Endurance, Strength, Cross training, Core stabilization)
    Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity
    determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration
    is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.
    The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

    SEVERAL RULES TO HELP YOU ACHIEVE THIS:
    • Apply the electrodes according to the diagrams
    • Consider changing your electrodes on a regular basis. If the gel layer on the electrode deteriorates, it will be less conductive and you will not be
    able to achieve higher levels of stimulation.
    • Always look to progress:
    - Increase the intensity marginally every 3,4 or 5 contractions throughout a session.
    - In subsequent sessions aim to exceed the level of intensity reached in the previous session
    - It is often more comfortable to voluntarily contract the muscles, synchronised with the stimulation

    SIMILAR PROGRAMS ACROSS DIFFERENT COMPEX DEVICES
    Sometimes, Compex models will use different names to refer to the same program type. Below is a key so you can identify the correct program:
    • Capillarisation = Oxygenation
    • Core stabilization = Muscle building
    • Training recovery = Active recovery

    FOR TRAINING RECOVERY AND CAPILLARISATION PROGAMMES
    Increase the intensity gradually; it should produce visible muscular twitches

     

    DOWNLOAD THE TRAINING GUIDE

  7. HOW TO INTEGRATE ELECTROSTIMULATION INTO TRIATHLON TRAINING

    HOW TO USE COMPEX IMPORTANT TIPS

    • This booklet offers three training plans: one for the short-distance triathlon, one for a Half-Ironman 70.3 triathlon (L) and a one for a Full-Ironman 140.6 triathlon (XL). The training plans outlined in this manual, incorporating the Compex sessions, are designed to run 10, 12 and 16 weeks respectively.
    • The prerequisite for this training is overall good physical condition with regular physical activity during the month previous to starting the training plan. It is recommended to have completed a shorter triathlon before preparing for the longer distance.
    • For triathletes who have never practiced electrostimulation, including qualitative sessions (endurance, strength, cross-training), an initiation period of 2 to 3 weeks is highly recommended before starting this full training regime.

    SETTING THE INTENSITY IS THE KEY TO SUCCEED

     

    For Development sessions (Endurance, Strength, Resistance, Core stabilization)
    Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.
    The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.
    Some general rules to help you train:

    • Observe the electrode placements indicated and note their polarity (+ and - ). For wireless devices: the + polarity is located on the electrodes where there is an on / off button; for wired models, the + polarity comes from the color wire (*for older generation devices, the + polarity is located alongside the red connector. 
    • Consider changing your electrodes on a regular basis. If the gel layer on the electrode deteriorates, it will be less conductive and you will not be able to achieve higher levels of stimulation.
    • Always look to progress:
      • Increase the intensity marginally every 3,4 or 5 contractions throughout a session.
      • In subsequent sessions aim to exceed the level of intensity reached in the previous session
      • It is often more comfortable to voluntarily contract the muscles, synchronised with the stimulation

    For Training recovery and Capillarization sessions:
    Increase the intensity gradually; it should produce visible muscular twitches.

    DOWNLOAD THE TRAINING GUIDE
     

  8. Integrating Electrostimulation into Fitness Training

    REGULARITY: THE KEY TO SUCCESS!

    You have a wonderful tool… the best training partner to sculpt your body and tone and shape your muscles. Patricia Soave, our expert trainer in Compex®, will help you to get visible results the same way she does for her customers.

    In order to get the best out of her programmes, you have to follow 3 basic rules:

    1) Regularity => A muscle that is not stimulated regularly will not adapt. You have to train minimum 3 times a week by muscle group for 4 to 6 weeks in order to get visible results.
    2) Intensity => To the maximum bearable intensity in order to stimulate as many muscle fibresas possible. At the beginning, the contractions might surprise you and you may ache in the days following. This is normal, because EMS will enable you to develop an important quantity of muscle fibres, more than during a normal bodybuilding training session.
    3) Combination of proposed exercises during contraction phase => Will enable you to shorten your training sessions with maximum efficiency, without putting any strain on your joints, but with heavier loads. The strength of EMS combined with voluntary contractions will multiply the benefits of your session. You will get a real muscular benefit!

    Read more

  9. BodyPower 2017

    Compex will be at the 2017 BodyPower (may 12th- 14th ) at the NEC in Birmingham. Started in 2009, BodyPower UK has grown into the most celebrated and comprehensive fitness event in the UK, attracting, inspiring and motivating 90,000 plus health and fitness enthusiasts over three days.

     

     

    Compex will be in hall 20 at the BodyPower Expo, performing demonstrations and providing free recovery to all athletes competing at the event. Looking forward to see you all there!

    A look back at the Bodypower 2016:

  10. How To Improve Your Workout with Compex

    Functional training combines gymnastics, weights and endurance sports.

    Functional training athletes have to be proficient in a huge variety of disciplines. They run, row, climb rope, jump, move objects and practice Olympic weightlifting movements using dumbbells, gymnastic rings, boxes, kettlebells, bags and other items which serve as training aids.

    Functional training focuses on the development of ten athletic skills:cardiovascular and respiratory endurance, muscular endurance, strength, flexibility, power,speed, agility, psychomotor, balance and accuracy. The aim is to develop the capacity totrain with greater intensity for extended periods, utilising a variety of muscle groups.

     

    The WOD (Workout of the Day) is built around three principles:

    1. The movements are functional, or in other words, natural and easily transferable to everyday life: pushing, pulling, jumping, running or lifting a heavy object.
    2. The training is constantly varied. Rather than allowing the body to sink into a familiar routine or rhythm, and thus lessening the benefit received from the workout, functional training means you never know what to expect; training might include circuits one day (a sequence of exercises in a given time or for a set number of repetitions) and a singular activity the next: running or pure strength (such as deadlifting, backsquat or shoulder pressing).
    3. Training is always at high intensity; flirt with your own limitations: run as fast as possible, raise the bar with more weight, push yourself.

    Compex can be an the ideal partner to help you warm up the muscles, prevent injuries, recover better and faster, and even develop strength.

    In the next few pages you’ll see outlined the Compex programs recommended for functional training athletes...

    READ MORE

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