Quick Overview

If you already train regularly, this 2023 PeerJ study may interest you.

Healthy adults did resistance training for 8 weeks. One group added daily EMS.

Compared to training alone, the EMS group showed greater increases in measured muscle mass and greater reductions in fat mass percentage. Grip strength also improved. Lower-body power did not show extra benefit.

The results suggest EMS may provide additional muscle activation when combined with structured training, not replace it.

Links to original studies are always provided at the end of every article for fact checks and collection

If you’re already consistent with the weights but still chasing that extra edge — more muscle, stronger arms, visibly lower body fat — without adding endless extra gym hours, this one’s for you.

A brand-new study published in the respected open-access journal PeerJ by sports scientists at National Taiwan Sport University has tested exactly that question on healthy young men and women.

The answer? Yes — adding daily frequency-specific electrical muscle stimulation (EMS) to a solid resistance-training programme delivered significantly greater gains in muscle mass, upper-body strength and fat loss than lifting alone.

What the Researchers Actually Did

They recruited 28 fit adults (14 men, 14 women, average age 22) and split them into two matched groups. Everyone followed the exact same progressive resistance-training plan three times a week on pneumatic machines — upper body, back, core and legs — ramping up from 60% to 75% of 1RM.

One group did nothing else. The other group added daily EMS — two 30-minute sessions (60 minutes total per day). Electrodes targeted the biceps, abs and quadriceps using a clever cycling protocol of 30, 40 and 50 Hz frequencies.

Body composition was measured with InBody 570, grip strength was tested, lower-body power via countermovement jumps, and blood markers for safety and fatigue were taken every four weeks.

The Results That Matter

After just eight weeks the daily-EMS group came out clearly ahead:

• Muscle mass ↑ +0.8 kg vs –0.2 kg in the no-EMS group (p = 0.002)
• Body-fat percentage ↓ –1.0% vs +2.4% (p < 0.001)

• Left-hand grip strength ↑ +2.7 kg vs +1.0 kg (p = 0.007)
• Right-hand grip strength ↑ +4.4 kg vs +1.4 kg (p = 0.002)

Lower-body explosive power (jump height, peak force, rate of force development) improved in both groups equally — so EMS didn’t add extra magic there. Fatigue markers (lactate, ammonia, glucose) were identical after an exercise challenge. And crucially for safety: liver and kidney blood work stayed completely normal throughout.

In short: same workouts, same diet (no controls imposed), yet the EMS group finished leaner, more muscular and with noticeably stronger arms.

Why It Works (According to the Scientists)

EMS preferentially recruits high-threshold Type II muscle fibres that voluntary lifting sometimes under-stimulates.

It also adds extra training volume without extra joint stress or perceived effort.

The researchers deliberately used a multi-frequency cycling protocol (rather than a single fixed Hz) because they believed it would give a superior stimulus — and the results back them up.

The Fine Print (Because It’s Proper Science)

• Small but well-powered sample of young, healthy adults.
• Body composition via BIA (not DEXA), so absolute kg numbers should be viewed as directional.
• No dietary standardisation — which actually makes the fat-loss result even more impressive.
• EMS was added to proper progressive resistance training, not used in isolation.

So… Should You Add EMS to Your Training?

If you’re already training seriously and want to accelerate results without living in the gym, the National Taiwan Sport University team has just given you strong evidence that daily frequency-specific EMS is a legitimate, safe upgrade. It’s not a magic shortcut — you still have to lift — but it appears to be one of the most effective “supplements” to traditional training we’ve seen in a while.

A decent home EMS unit could be money well spent for anyone chasing that next level.

What do you think — worth strapping on the electrodes? Have you tried EMS alongside weights? Drop your experiences below.

The full paper is free to read in PeerJ (DOI 10.7717/peerj.16303).

Science just handed us a practical answer to one of the most common gym questions — now it’s up to us to use it.

Train smart. Zap smarter. ⚡💪

More EMS Research Scientists Are Studying

• Can EMS reduce fat? 
• Can EMS increase calorie burn while sitting?
• Can EMS improve athletic  training?
• Can EMS play a role in muscle loss & frailty?
• Can EMS reduce pain? 
• EMS vs TENS: What are the differences?

Research Summary Table

Full Study Title:
Effect of 8-week frequency-specific electrical muscle stimulation combined with resistance exercise training on muscle mass, strength, and body composition in men and women: a feasibility and safety study

Authors:
Lee MC, Ho CS, Hsu YJ, Wu MF, Huang CC

Year Published:
2023

Journal:
PeerJ

Publisher:
PeerJ Inc.

Country of Journal:
United States

Country of Research:
Taiwan

Universities Involved:
National Taiwan Sport University
Taipei Medical University
Tajen University

Study Type:
Randomized two-group feasibility and safety study

Participants:
28 healthy adults

Gender:
14 male
14 female

Age:
Early 20s (average ~21–22)

Health Condition Studied:
Healthy individuals (not patients)

Type of Stimulation:
EMS (Electrical Muscle Stimulation)

Stimulation Parameters:
30–50 Hz frequency cycling
250 microsecond pulse width
Daily sessions ~30 minutes per muscle region

Intervention Duration:
8 weeks

Control Group:
Resistance training without EMS

Primary Outcomes:
Muscle mass
Fat mass percentage
Body weight
BMI

Secondary Outcomes:
Grip strength
Jump performance
Blood safety markers

Statistical Significance:
Fat mass reduction p < 0.001
Muscle mass increase p = 0.002

Funding:
University–Industry Cooperation Fund
National Taiwan Sport University

Conflict of Interest:
Authors declared no competing interests

Key Limitation:
Young healthy population limits generalizability

Research Conclusion (Neutral):
Combining EMS with resistance training was associated with improved measured muscle mass and reduced fat mass percentage in this sample over 8 weeks. More research is needed to confirm findings in other populations.

Link to original study  https://pmc.ncbi.nlm.nih.gov/articles/PMC10586320/pdf/peerj-11-16303.pdf

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Disclaimer 

This article is for educational purposes only.

It is not medical advice.

ORIEMS FIT does not diagnose, treat, cure, or prevent any disease.

The information provided is a simplified interpretation of a published research study.

Results described in research may not apply to all individuals.

Individual results vary depending on age, health status, genetics, lifestyle, training intensity, and consistency.

Always consult a qualified health professional before beginning any new exercise or electrical stimulation program, especially if you have a medical condition, implanted device, or are pregnant.

This article does not replace professional medical advice, diagnosis, or treatment.

ORIEMS FIT makes no guarantee of results.

We assume no liability for misuse of any device.

We are not affiliated with the researchers, universities, or journal mentioned.

Readers are responsible for their own health decisions.

If you experience pain, unusual symptoms, or medical concerns, seek professional medical care immediately.

ORIEMS FIT Research Digest makes complex research from top scientists and universities easy for anyone to understand—clear, simple, and never medical advice, just trustworthy science.

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