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At ORIEMS FIT Research Digest, we translate real university research into everyday language.
Our goal is simple: help you understand what the science actually says about EMS.

This article is for educational purposes only. It is not medical advice.

Today we explore a large systematic review from Germany that examined how electrical muscle stimulation (EMS) influences strength, speed, and power development. Links to original studies will be available at the end of every blog post for fact-checks and collection

What Was This Study About?

In 2011, researchers from the German Sport University Cologne reviewed 89 scientific studies on electromyostimulation training

The full title of the research:

“Electromyostimulation—A Systematic Review of the Influence of Training Regimens and Stimulation Parameters on Effectiveness in Electromyostimulation Training of Selected Strength Parameters.”

The researchers wanted to understand:

• How effective EMS is for strength development
• Which stimulation parameters work best
• Whether training level affects results

The review examined data collected between 1965 and 2008.

Who Was Studied?

The review included data from:

• Untrained individuals
• Recreationally trained individuals
• Elite athletes

All participants were under 35 years old and free from muscle injuries.

How Did They Evaluate EMS?

The researchers analysed trials that measured muscle strength before and after EMS use.

They looked at:

• Isometric strength (static holds)
• Dynamic strength (movement-based strength)
• Speed strength
• Jump height
• Sprint performance

They also analysed stimulation parameters such as:

• Frequency
• Impulse width
• Intensity
• Session duration
• Weekly frequency

What Did They Find?

Across the 89 studies reviewed.

1️⃣ Strength Improvements

• Isometric strength increased up to 32.6%
• Dynamic strength increased up to 31.6%

2️⃣ Speed & Power

• Speed strength improved between 20.5–27.7%
• Power output increased up to 47.8%

3️⃣ Jump & Sprint

• Vertical jump improved up to 15.5%
• Sprint times reduced by around 2.8%

The review identified common effective parameters:

• Frequency around 76 Hz
• Impulse width around 300 microseconds
• Intensity at least 50% of maximum voluntary contraction
• Sessions ~17–18 minutes
• 3 sessions per week
• 4–6 weeks duration

These values were associated with the strongest outcomes across reviewed studies.

What Does This Mean If You’re Considering EMS?

This review suggests that EMS can be associated with measurable improvements in muscle strength and performance when:

• Proper parameters are used
• Sessions are repeated consistently
• Intensity is sufficient

It does not mean EMS replaces traditional training.
Most studies combined EMS with voluntary muscle contraction.

For individuals exploring EMS, this research supports that stimulation parameters matter. Results vary depending on consistency, intensity, and training status.

If you have underlying health conditions, professional advice should always be considered before starting new training tools.

What Does This Mean If You Already Use EMS?

Consistency appears important.

Many of the strongest outcomes were observed over 4–6 weeks with regular weekly sessions.

EMS works by stimulating motor units that may not always activate during voluntary training alone. This can increase muscle fibre recruitment during sessions.

However, outcomes depend on:

• Proper placement
• Appropriate intensity
• Regular use
• Individual physiology

EMS is a training tool. It is not a shortcut.

EMS vs TENS

The reviewed research focused on EMS (electromyostimulation) used for muscle contraction.

EMS causes muscles to contract.

TENS (transcutaneous electrical nerve stimulation) primarily targets sensory nerves for comfort.

They operate differently and are used for different purposes.

Study Summary Table

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Important Legal & Compliance Disclaimer

This content is provided for informational and educational purposes only.

It is not medical advice, diagnosis, or treatment recommendation.

ORIEMS FIT products are designed for general wellness and fitness use only.

They are not medical devices and are not intended to diagnose, treat, cure, or prevent any disease.

The research discussed reflects findings from specific study populations and conditions. Results may not apply to all individuals.

Individual outcomes vary based on usage, physiology, health status, and training consistency.

Always consult a qualified healthcare professional before starting any new exercise, stimulation, or wellness program.

ORIEMS FIT does not claim therapeutic benefits beyond those supported by regulatory standards in Australia.

ORIEMS FIT is not affiliated with the research institutions mentioned.

Readers assume full responsibility for how they interpret and apply this information.

No reproduction or redistribution rights are granted without permission.

For full legal terms, please refer to our complete disclaimer policy.

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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