Welcome to the ORIEMS FIT Research Digest, where we simplify groundbreaking research to inspire your fitness journey.

Today, we’re diving into a systematic review conducted by researchers in Singapore and Amsterdam that uncovers the potential of Electrical Muscle Stimulation (EMS) for building strength in healthy adults

(Scroll to the end of each post to find a link to the original study, often with full PDFs—perfect for building your research collection.).

Let’s explore how this innovative technology can take your training to the next level.

What is this research about?

This research, titled "Electrical Stimulation and Muscle Strength Gains in Healthy Adults: A Systematic Review," evaluated how EMS impacts muscle strength.

The study analyzed past research on EMS protocols, strength adaptations, neural adaptations, and its use as a standalone or combined tool with traditional resistance training.

Who conducted this research, and where?

• Authors: Dr. Swarup Mukherjee, Jeryn Ruiwen Fok, and Dr. Willem van Mechelen.
• Institutions:
  • Nanyang Technological University (NTU) in Singapore, a world-class university known for sports science innovations.
  • Amsterdam UMC, one of Europe’s leading research centers for health and sports sciences.
• Funding: Supported by their respective institutions and research grants focused on advancing sports and health sciences.

These researchers bring a wealth of expertise, and their institutions are renowned for producing influential studies in sports science.

Who participated in the research?

The review included 10 studies involving 174 healthy adults aged 18–64 years.

These participants were both men and women, ranging from recreational exercisers to fitness enthusiasts.

How was the research conducted?

• Study Design: The researchers followed the PRISMA 2020 guidelines for systematic reviews, ensuring rigor and credibility.
• Methods Reviewed: They analyzed randomized controlled trials (RCTs), crossover trials, and nonrandomized studies that compared EMS treatments to control groups using either no intervention or sham training.

What did they find?

General Explanation

All 10 studies demonstrated that EMS significantly increased muscle strength, whether used alone or in combination with traditional strength training. EMS effectively activates muscles, making it a valuable tool for building strength.

Specific Evidence Supporting the Findings

1. Muscle Strength Gains:

   • Every study in the review reported statistically significant increases in muscle strength in participants who used EMS.
   • For lower body training, EMS resulted in strength improvements of 15%–28% over the study durations (6–12 weeks).

2. Combination with Traditional Training:

   • Five studies combined EMS with Voluntary Resistance Training (VRT) and found 20% faster strength gains compared to resistance training alone.
   • This highlights EMS as a complementary tool to amplify results from traditional exercises.

3. Focus Areas:

   • Eight studies targeted lower limb muscles, showing 18%–25% strength increases in quadriceps and hamstrings.
   • Two studies focused on elbow flexors, with strength gains averaging 12%–16%.

4. Adaptability Across Protocols:

   • EMS protocols varied, with treatment durations ranging from 15 to 45 minutes per session, conducted 2–4 times per week over 6–12 weeks. Despite these differences, all protocols led to measurable strength improvements.

Why could EMS be helpful for you?

EMS devices can:

• Enhance strength training: EMS is proven to boost muscle strength even without traditional resistance exercises.
• Save time: EMS sessions are effective in as little as 15 minutes, making it ideal for busy individuals.
• Provide flexibility: EMS works well for targeting specific muscle groups, especially in recovery or rehab scenarios.

How can this help EMS device users?

For users of EMS devices:

• Faster Gains: Add EMS to your regular workouts to accelerate your strength-building progress.
• Customizable Protocols: Experiment with session durations and frequencies based on your schedule.
• Accessibility: Use EMS as an independent workout tool on days when you can’t hit the gym.

Where can I read the research?

Research Paper Name: Electrical Stimulation and Muscle Strength Gains in Healthy Adults: A Systematic Review
Simplified Name: Can EMS Boost Strength Gains?
Authors: Dr. Swarup Mukherjee, Jeryn Ruiwen Fok, and Dr. Willem van Mechelen
Source: Journal of Strength and Conditioning Research, 2023
Click here to access the full study

This peer-reviewed journal is a trusted resource for high-quality sports science research.

What do you think?

Have you tried EMS to boost your strength gains?

Do you think combining EMS with traditional training could work for you? Share your thoughts or questions in the comments below—we’d love to hear from you!

About ORIEMS FIT Research Digest

At ORIEMS FIT, our mission is to inspire curiosity and make research relatable. We simplify cutting-edge studies to empower you with knowledge for your fitness and recovery journey.

Share this blog with your friends, family, or fitness enthusiasts who might benefit from the incredible potential of EMS!

Disclaimer: This blog post is for informational and recreational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment. For full details on our disclaimer, visit here.