An electrical muscle stimulator (EMS) is a portable device that uses electrical current to force muscle contraction. According to the Federal Food and Drug Administration (FDA), using an EMS unit over a long period may increase strength, but probably not affect appearance. Most EMS devices on the market today will not give you rock-hard pectoral muscles, because EMS is a passive exercise. To increase the diameter of your chest would require exercise that breaks down the muscle, forcing it to rebuild stronger.
Step 1
Place the electrodes onto one section of your chest, following the instructions provided with the unit.
Step 2
Set the device on a low setting so you can build your endurance. Start low, and increase the stimulation over time. Electrical stimulation is not for everyone and may be uncomfortable at first.
Step 3
Exercise with the unit for as long as you are comfortable, up to 10 minutes. Move the pads after the 10-minute first session to work different sets of muscles. For example, start by placing the pads on your upper chest, and then run the program again with pads on the lower section.
Step 4
Use your EMS unit once daily. Increase the duration and stimulation strength over time. A study conducted by the National Strength and Condition Association in 2007 showed rugby players who used EMS units daily did not show marked improvement to strength for at least 12 weeks.
Tips and Warnings
- As of October 2010, the FDA has given approval to just one nonmedical EMS unit. The Slendertone Flex, manufactured by BMR NeuroTech, has approval for toning and firming abdominal muscles.
- Do not use an EMS device if pregnant. If you have a pacemaker or implanted defibrillator, do not use EMS. Unregulated EMS units may cause shocks, burns, bruising and skin irritation. EMS units not tested may lead to electrocution. The FDA warns that EMSs that do not have FDA approval are illegal.
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