Electric Muscle Stimulation, has been used for decades to enhance athletic preparedness and performance. Used properly, electric muscle stimulation can help increase strength, power, endurance, and increase lean muscle tissue. In the event of injury, electric muscle stimulation can allow athletes to maintain some level of competitive preparation and also facilitate recovery from injury. According to performance specialist Christian Thibaudeau, the effectiveness of the training means depends critically on the machine's ability to produce the right currents in the appropriate durations.
Apply Electrodes
Step 1
Unwrap your electrodes
Step 2
Apply conductive gel or water if required
Step 3
Clean your skin to remove excess oil and sweat using a rag or alcohol wipe if necessary
Step 4
Place electrodes on desired muscles, typically with the positive lead on the motor point of the muscle and the negative lead below it a distance. This information should be available in the electrode placement manual accompanying your stimulator.
Step 5
Plug the leads into your device
Set Your Machine
Step 1
Set your machine to 10 second contraction
Step 2
Set your machine to 50 second relaxation periods between each repetition
Step 3
Experiment with frequencies and intensity, as each individual has his own unique tolerance. As a rule, intensity should feel like you are riding up a steep hill on a bicycle.
Step 4
Lie comfortably and begin training
Training Frequency
Step 1
Perform 10 repetitions of 10 seconds
Step 2
Switch to a new muscle group
Step 3
Repeat up to eight different muscle groups
Step 4
Perform up to three sessions of high intensity training each week
Step 5
Take one week off after every three weeks of training with EMS.
Tips and Warnings
- Many machines come with pre-set training protocols that are typically quite scientifically accurate, so you may benefit from such a machine. Choose machines that allow for a progressive increase in stimulation to prevent injury to muscles from going from completely rested to a maximal contraction. Bear in mind that EMS is only a part of a complete program.
- Consult your physician before beginning an extensive EMS program. While safe, there are inherent risks involved.
Things You'll Need
- Electric Muscle Stimulator, preferably with modifiable currents and frequencies
- Leads
- Electrodes
- Electrode Placement Manual
References
- "Theory and Application of Modern Strength and Power Methods"; Christian Thibaudeau, 2006
- "Charlie Francis Training System"; Charlie Francis, 1990
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