Quick Overview
What if the electricity that makes your muscles contract could also make them better?
In a new study published in the Journal of Sports Sciences, researchers followed 39 people through an 8-week NMES programme (NMES is a niche of EMS ) and discovered something remarkable: not only did strength jump 9.3% and muscle size grow up to 6.4%, but muscle quality improved too — with a clear 4% drop in echo intensity, a sign of less fat and denser tissue.
Whether you train for looks, performance or just want results without wrecking your joints, this changes everything. Here’s exactly why it could transform the way you build your body.
We always provide direct links to the original research at the end of every article so you can review the evidence yourself.
Yes – NMES Training Improves Muscle Quality by 4%, Landmark Research Reveals
The Groundbreaking Study Every Bodybuilder Needs to Read
If you’re serious about building muscle, you already know the difference between just getting bigger and actually looking better. That firm, dense, high-quality muscle that pops under the lights and performs on demand — that’s what separates the good from the great.
A major new study has just delivered exciting news for bodybuilding enthusiasts: neuromuscular electrical stimulation (NMES - a niche of EMS ) — also known as EMS — doesn’t just make your muscles stronger and bigger. It can actually improve their quality.
What the Research Found
Scientists put 21 healthy young men through an 8-week NMES training programme, three times a week. They used a modern belt-electrode system designed to reach deep into the muscle.
The results were impressive:
- Muscle strength (isometric MVC torque) jumped by 9.3%
- Muscle volume across the quadriceps increased by 3.3% to 6.4% — including the hard-to-reach vastus intermedius
- Most importantly for muscle quality: echo intensity in the vastus lateralis dropped by 4%
That 4% reduction in echo intensity is a big deal. It’s a scientific marker that shows less intramuscular fat and better muscle composition. In simple terms, the muscle became denser and cleaner — exactly what bodybuilders chase when they want that sharp, separated look.
Why This Matters for Bodybuilders
Bigger muscles are great. But high-quality muscle is what gives you:
- Better muscle definition and separation
- Stronger, more efficient contractions
- A firmer feel even when you’re not pumped
- Potentially faster recovery between sets and sessions
The study showed that the strength gains were strongly linked to the actual muscle growth — proving the improvements were real, not just “neural” tricks. And the drop in echo intensity suggests NMES is doing something extra that traditional weights sometimes struggle with: actively improving the internal makeup of the muscle.
How NMES Fits Into Your Training
Think of it as a powerful add-on, not a replacement. Many bodybuilders already use EMS for:
- Targeting stubborn muscles (like the vastus medialis or deep quads)
- Getting extra volume without destroying your joints
- Maintaining muscle during deloads or injury recovery
- Enhancing the “mind-muscle connection” through intense contractions you control
The 8-week protocol used in the study was straightforward — just 13 minutes per session — yet it delivered measurable improvements in both size and quality. That’s the kind of efficient return serious lifters love.
The Bottom Line
This isn’t just another gadget promising miracles. This is proper peer-reviewed science showing that modern NMES training can make your muscles not only bigger and stronger, but better quality too.
If you’re a bodybuilding enthusiast looking for that extra edge — sharper definition, denser muscle, and real performance gains — the evidence is now clear: NMES is worth adding to your arsenal.
The future of muscle building isn’t just about lifting heavier. It’s about training smarter. And this study proves NMES is one of the smartest tools available right now.
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More EMS Research Scientists Are Studying
1. Can EMS reduce fat?
2. Can EMS increase calorie burn while sitting?
3. Can EMS improve athletic training?
4. Can EMS play a role in muscle loss & frailty?
5. Can EMS reduce pain?
6. EMS vs TENS: What are the differences?
Research Summary
| Aspect | Details |
|---|---|
| Full Title | Eight-week neuromuscular electrical stimulation training produces muscle strength gains and hypertrophy, and partial muscle quality improvement in the knee extensors |
| Lead Author | Ryota Akagi |
| Co-Authors | Yusuke Miyokawa, Daigo Shiozaki, Yoshinari Yajima, Koki Yamada, Kosuke Kano, Yuto Hashimoto, Takanobu Okamoto & Soichi Ando |
| Journal | Journal of Sports Sciences |
| Publication Year | 2024 |
| DOI / Link | https://doi.org/10.1080/02640414.2024.2318540 |
| Study Design | Pre-test – post-test – control design with random group allocation |
| Participants | 39 untrained young males (21 in NMES group, 18 in control group) |
| Training Duration | 8 weeks |
| Training Frequency | 3 days per week |
| NMES Device | Dr. Moritani EMS with belt electrodes (large contact area for deep muscle stimulation) |
| Key Strength Result | 9.3% increase in isometric maximal voluntary contraction (MVC) torque |
| Muscle Hypertrophy | Significant increases in muscle volume: 3.3%–6.4% across all quadriceps heads (including deep vastus intermedius) |
| Muscle Quality Finding | 4.0% reduction in ultrasound echo intensity of the vastus lateralis (indicating improved muscle quality) |
| Main Conclusion | NMES training produces muscle strength gains and hypertrophy, with partial muscle quality improvement; strength gains are primarily caused by muscle hypertrophy |
Disclaimer
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