Quick Overview

This 2019 randomized study examined whether adding whole-body EMS to strength training could enhance results. Fifty-eight physically active adults trained twice weekly for 8 weeks using squats, biceps curls, and triceps extensions. One group lifted normally, while the other wore an EMS suit during workouts. Both groups improved strength and muscle thickness. However, the EMS group showed larger percentage gains in squat strength and biceps size. The study suggests EMS may enhance muscle activation during training, but it does not replace proper lifting, effort, or progressive overload.

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ORIEMS FIT Research Digest

At ORIEMS FIT, we simplify real university research into plain English.

No hype.
No miracle claims.
Just what the data observed.

This article explains a randomized study that looked at one key question serious lifters care about:

If I’m already lifting properly, can I stimulate more muscle without increasing volume?

This post is educational only and not medical advice.

What Did This Study Test?

Researchers from Brazil and the USA examined whether adding whole-body EMS to strength training could enhance:

• Muscle strength

• Muscle thickness

Participants trained:

• Twice per week

• For 8 weeks

• Using squats, biceps curls, and triceps extensions

• 3 sets of 8–12 reps

• 90 seconds rest

Two training groups performed the exact same program.

The only difference?

One group wore a whole-body EMS suit during training.

Who Was Studied?

• 58 healthy, physically active adults

• Average age: mid-20s

• No resistance training in the previous 6 months

They were randomly divided into:

• Strength Training only (ST)

• Strength Training + EMS (ST+EMS)

• Untrained control group

What Type of Stimulation Was Used?

This was whole-body EMS.

Important distinction:

• EMS stimulates muscle contraction.

• TENS primarily targets sensory nerves for pain signals.

This study examined EMS used during real lifting.

What Did They Measure?

Researchers measured:

• One-rep max strength (1RM)

• Muscle thickness via ultrasound

Muscles tested:

• Biceps

• Triceps

• Thigh (vastus lateralis)

• Squat strength

What Did They Find?

Both lifting groups improved.

That’s important.

Strength training alone works.

But here’s what stood out.

Squat Strength

• ST: +20.5%

• ST+EMS: +43.2%

Biceps Strength

• ST: +15.1%

• ST+EMS: +24.3%

Biceps Muscle Thickness

• ST: +11.9%

• ST+EMS: +21.6%

Percentage gains were often higher in the EMS group.

However:

The statistical comparison between ST and ST+EMS was not significantly different in the main analysis.

This means:

The results suggest a potential enhancement, but longer studies are needed.

What Does This Mean for Someone Already Training Twice Weekly?

If you are:

• Tracking your reps

• Focused on progressive overload

• Managing recovery

• Trying to maximize stimulus per session

This study suggests:

EMS may increase neuromuscular activation during the same volume of work.

It may increase:

• Mechanical stress

• Motor unit recruitment

• Metabolic stress

All of which are associated with adaptation.

But it does not replace effort.
It does not replace progressive overload.
It does not replace consistency.

Does EMS Replace More Sets?

No.

In this study:

Volume was identical.

Sets were identical.
Reps were identical.
Rest periods were identical.

The only added variable was stimulation.

This is why the question is relevant:

Can you potentially increase stimulus without increasing time or volume?

This research suggests that it may be possible in healthy individuals.

Important Realistic Expectations

• 8 weeks is short.

• Participants were not advanced lifters.

• No EMS-only group was included.

• Diet was not strictly monitored.

This study does not prove superior long-term hypertrophy.

It suggests EMS may support adaptation when combined properly.

Who Might Consider This Approach?

• Lifters plateauing at twice-weekly frequency

• Individuals seeking more activation per session

• Those wanting a structured stimulus enhancement

Who Should Seek Medical Advice First?

• Anyone with heart conditions

• Implanted electrical devices

• Neurological disorders

• Significant injuries

Final Takeaway

If you’re already training twice weekly and trying to optimize every session, this study gives a measured answer.

Strength training works.

Adding EMS did not reduce gains.

In some measures, percentage improvements were larger.

It may enhance neuromuscular activation during lifting.

But it is a tool.

Not a shortcut.
Not a replacement.
Not a guarantee.

For those obsessed with maximizing training efficiency, this is controlled data worth understanding.

Full study available via PubMed Central: https://pmc.ncbi.nlm.nih.gov/articles/PMC6820510/pdf/cln-74-1334.pdf

🔵 RESEARCH SUMMARY TABLE

🔴 DISCLAIMER

This article is provided for educational and informational purposes only.

It does not constitute medical advice.

It is not intended to diagnose, treat, cure, or prevent any disease or medical condition.

The information presented is a simplified summary of published research and may not apply to all individuals.

Individual results vary.

Readers should consult a qualified healthcare professional before beginning any new exercise program or electrical stimulation use.

ORIEMS FIT does not claim that its products cure, prevent, or treat any medical condition.

No therapeutic claims are made in this article.

This content complies with Australian TGA advertising requirements and does not promote specific medical outcomes.

The research discussed reflects findings within a controlled study population and may not apply universally.

ORIEMS FIT is not affiliated with the universities or institutions mentioned.

The inclusion of research references does not constitute endorsement.

Readers are responsible for their own health decisions.

ORIEMS FIT assumes no liability for:

• Misuse of products

• Misinterpretation of content

• Failure to seek professional advice

• Outcomes based on independent decisions

This article does not grant reproduction rights to third parties.

For complete understanding, readers are encouraged to review the original publication.

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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