Updated: Dec 23, 2021
Muscular strength is essential for improving overall sports performance. Electrical Muscle Stimulation (EMS) training practised in conjunction with strength training can deliver impressive results. By merging the benefits of EMS and strength training, this combination has proven highly beneficial for enhancing both strength and endurance. The addition of EMS to your training programme could also reduce your overall workout time and help you achieve results that last.
EMS uses gentle electrical pulses that stimulate the muscles and increase blood flow to targeted areas. An EMS training session typically works in four-second intervals of muscle contraction followed by a four-second interval of relaxation. This functions as a passive exercise that encourages muscular health without exhaustion. A 20-minute EMS session can yield the same results as 90 minutes of conventional training.
The basic principles of the strength program
Since muscles form the basis for all movements, the sports sector is currently paying particular attention to strengthening the skeletal muscles. Peak performance cannot be achieved without strong muscular support. The compensatory stabilisation of the body against unilateral loads is also an important consideration, which means that structured performance training requires an increase in strength.
The cross-section of the muscles serves the most important function in advanced performance training. Maximum strength is dependent on this physiological cross-section in addition to muscle coordination. During intensive strength workouts, micro lesions that resemble small tears form in the muscles. A regeneration process then follows to prepare these lesions to accommodate higher loads and build up a resistance against damage in the future.
Many studies have proved the efficiency of EMS training for muscle gain. EMS is a flexible exercise method that can be adapted for participants of all ages and fitness levels. By directly targeting muscles, EMS can significantly improve muscular strength to enhance performance. To effectively improve strength through EMS training, various factors must be considered. The correct training parameters must be set according to the unique needs and capabilities of the client before a custom exercise routine can be developed to support their goals.
The benefits of EMS strength training
Anyone can do it. EMS training is highly flexible and can be modified to accommodate each person’s fitness level and performance goals.
It saves time. By improving performance results in as little as 20-30 minutes per week, EMS can cut training time down by over 50%. EMS presents an ideal training solution for busy people.
All muscles are engaged. EMS targets all muscle groups to provide an extensive full-body workout and deliver on a range of fitness objectives.
It provides full muscle contractions. By communicating directly with the targeted muscles, EMS intensifies the effects of the workout by ensuring full muscle contractions that may not be achieved through conventional training methods.
Recovery is fast-tracked. EMS therapy also supports muscle recovery by promoting circulation and decreasing swelling. Further to this, EMS is employed as an effective technique for pain management and injury rehabilitation.
The effects of EMS training on strength
Measurable body shaping effects such as changes in size, body composition and weight can be observed after a couple of EMS training sessions for both professional athletes and beginners. Maximum results for muscular strength improvement are seen in a combination of EMS and supplementary strength training. EMS has proven to increase maximum strength by 8-9% after four sessions while increasing maximum dynamic strength by an average of 17%. An increase in the size of the upper arms, shoulders, thighs, chest and back is typically noted among male clients. Female clients typically display significantly enhanced strength without any size increases. The greatest increase in strength is usually seen after two to three weeks of training.
How to ensure long-term success
To maintain the results of strength and endurance achieved through EMS, training should be continued weekly. A maximum of three sessions per week is sufficient with a break between training units of between one and four days. Undertaking more than three training sessions per week can overstimulate the muscles, which may lead to injuries and decreased performance results.
Volt Fitness is a luxury EMS studio in Melbourne that offers short, intensive training sessions with maximum efficiency and sustainable results in a feel-good atmosphere. 20 minutes at Volt Fitness are as good as 90 minutes of sweating it out at a traditional gym.
Ready to start working on your fitness goals? Take a look at our training options or chat with us on (03) 8393 5131.