At ORIEMS FIT, we’re excited to bring you fascinating research that reveals how Electrical Muscle Stimulation (EMS) can amplify strength training.
This study sheds light on the combination of EMS and weight training, helping you maximize strength gains effectively.
Let’s dive into this eye-opening research!
(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.)
What Is This Research About?
Research Article Name:
Short-Term Effect of Strength Training With and Without Superimposed Electrical Stimulation on Muscle Strength and Anaerobic Performance: A Randomized Controlled Trial. Part I
Who Conducted This Research?
- Authors: Azael J. Herrero, Juan Martín, Teresa Martín, Olaia Abadía, Beatriz Fernández, and David García-López
- Country: Spain
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Institutions:
- Laboratory of Physiology, Faculty of Health Sciences, European University Miguel de Cervantes, Valladolid, Spain
- Research Center on Physical Disability, ASPAYM Castilla y León, Spain
These institutions are highly regarded in the field of health sciences and rehabilitation, making the findings credible and relevant.
Why Was This Research Conducted?
The researchers aimed to compare strength training with and without superimposed EMS to see how the combination impacts muscle strength and anaerobic performance over a short training period.
Who Were the Participants?
The study involved 28 male physical education students, aged around 21 years, who had no previous EMS experience.
What Methods Were Used?
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Groups: Participants were divided into three groups:
- Weight Training + EMS Group (ES)
- Weight Training Only Group (VOL)
- Control Group (CG)
- Duration: 4 weeks of training, 4 sessions per week.
- EMS Protocol: Applied during the concentric (lifting) phase of knee extensions, using a frequency of 120 Hz and a pulse width of 400 microseconds.
What Were the Findings?
General Explanation
The research showed that EMS, when combined with weight training, led to significantly greater strength improvements than weight training alone.
Specific Evidence
-
Muscle Strength Gains:
- The EMS group improved their maximal voluntary contraction (MVC) by 40.2% after 4 weeks, compared to 31.4% in the weight-only group.
- After a 2-week detraining period, the EMS group retained a 49.1% increase, while the weight-only group retained just 24.5%.
-
Endurance of Strength Gains:
- EMS participants maintained higher strength levels after training stopped, showing EMS enhances long-term strength retention.
-
Practical Benefits:
- The EMS protocol caused no additional pain or discomfort during sessions, making it a user-friendly option for those seeking strength improvements.
Why EMS Matters for You
This research proves that EMS can:
- Enhance strength faster than traditional weight training alone.
- Improve strength retention even after stopping training.
- Provide a comfortable training experience for new users.
How Can You Use EMS in Your Workouts?
- Use EMS alongside weight training to target large muscle groups like the quadriceps.
- Train 3-4 times a week to maximize strength gains.
- Include a detraining phase to allow for delayed strength adaptations.
What Do You Think?
Have you tried combining EMS with your workouts?
Did you notice faster strength improvements? Share your thoughts and questions in the comments below!
Research Details
Original Title: Short-Term Effect of Strength Training With and Without Superimposed Electrical Stimulation on Muscle Strength and Anaerobic Performance
Simplified Title: How EMS Supercharges Strength Training: A Spanish Study
Source: Journal of Strength and Conditioning Research
This journal is a trusted resource for sports science and fitness research.
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