– Derek M. Hansen –
This article will be one of many on the topic of Electronic Muscle Stimulation (EMS) and related topics on electrotherapy and electrophysiology. It provides a general overview on the applications and benefits of electro-therapy devices. Future articles will delve further into the specific protocols for performance enhancement, injury management and recovery.
I’ve spent the better part of the last 12 years experimenting with EMS on myself and various speed athletes I’ve coached. My very first personal experience with EMS technology was back in 1986, when I severely sprained my ankle during a basketball game and the physiotherapist was trying to aid muscle re-education by stimulating my soleus muscles just above the ankle. Needless to say, it was an electrifying experience, with the muscle contracting to a point where it felt like an extraordinary cramp. And, the fact that you knew it was going to happen every 30 seconds for 6 seconds of contraction time was a little nerve racking. A small set of LED’s would either glow green for “ON” or red for “OFF” – much more intense than waiting for a traffic signal to turn green. I still vividly remember that first experience.
My own electronic muscle stimulation experimentation started with a small EMS unit that only allowed 1-10 seconds of contraction, with a fixed three second recovery. It also had a TENS (transcutaneous electrical nerve stimulation) function that permitted pulsing and tapping sensations in the muscle. The unit was promoted with a 1981 article by Charlie Francis, and a photo of Bruce Lee with the EMS pads strapped to his shoulders, biceps and pectoral muscles. Seeing that both of these individuals were inspirations to me, it was an easy sell and I purchased the unit for my own home-lab experiments.
Benefits of EMS Technology
When I had that first EMS treatment back in 1986, it was clear to me that something profound was happening. As a kid, I had the periodic “finger in the light socket experience” where you would get zapped and classical conditioning finally kicks in. However, once you experience direct stimulation on a large muscle group, you will feel a magnitude of contraction that you normally could not experience through voluntary means. From the standpoint of lifting a weight, a larger load typically means greater recruitment, leading to greater adaptation (i.e. greater maximal strength). Accordingly, one should expect a greater contraction through EMS to result in greater maximal strength abilities as well. Although this benefit of EMS is not readily known by the sporting and fitness public, it is well supported by research and practice.
Strengthening
Electronic muscle stimulation can strategically target specific muscles for isolated strengthening. Careful placement of adhesive electrodes can determine not only which muscle or muscles are to be recruited, but also how well these muscles are recruited. EMS used on glutes, hamstrings and calves can help with stride extension and power for running, while work on the quadriceps can assist with eccentric strength and reduce ground contact times. EMS has also been used for strengthening the bottom of the feet.
While EMS targets specific muscles isometrically, it must be combined with regular sprinting and running to allow for the gains in raw strength to be converted to coordinated strength and power. Studies have also show that there is a lag in adaptive response – with full gains in strength not realized until four to six weeks after an EMS training block has been concluded. It is important to note that the best results are realized under conditions of significant contraction – which can be quite uncomfortable, bordering on excruciating. It may take several sessions for an individual to get to a point where they can tolerate the higher levels of stimulation required for significant strength adaptation.
Muscle Re-Education and Atrophy Reduction
In cases where an injury has been incurred and an athlete must accelerate strengthening or off-set muscle atrophy, EMS can play an important role. This is very common when a joint injury occurs, the limb cannot be used and muscles are not being worked normally. A foot or ankle injury is a perfect example of this application. The EMS unit can be used to work quads, hamstrings, glutes and calves when the athlete cannot properly walk or run for the initial stages of rehabilitation. For the athlete that sprains their ankle or knee in the latter stages of their training cycle, EMS can help to maintain muscle strength until you are ready to resume conventional training.
Pain Management
Through the use of transcutaneous electrical nerve stimulation (TENS) and similar methods of electrotherapy, athletes can benefit from an analgesic effect to manage pain and discomfort. TENS selectively activates large diameter Type A nerve fibers without activating smaller diameter A and C (pain-related) nerve fibers or nerves that innervate muscle. It is often referred to as sensory-level stimulation – where stimulation occurs at or above the sensory threshold, but below the motor threshold. The level of current is determined by the perception of the patient, where current is increased until the patient feels a tingling sensation or “pins and needles” feeling. The mechanism of pain control is most likely either a block of pain transmission or activation of central inhibition of pain transmission by large-diameter nerve fiber stimulation.
Interferential current (IC) was developed by Dr. Hans Nemec in Vienna in the 1950s and became a popular method of electrotherapy in the 1970s. IC involves alternating medium frequency currents at approximately 4000 Hz in an effort to reduce skin resistance and discomfort. The theoretical mechanisms of pain control through IC is similar to that of conventional TENS therapy, including sensory-level stimulation and physiological block of nerve conduction. Others have also claimed that IC improves circulation and reduces swelling.
Circulation Enhancement and Massage
Use of low frequency electric currents have been used to induce a gentle pulsing of the muscle to physically increase circulation, thereby enhancing blood flow to the treatment area and remove waste products and fluid (venous and lymphatic systems). If you examine the treatment area, you would be able to see the muscle pulsing – unlike EMS for muscle strengthening, where you would see the muscle hold a contraction for anywhere from 3 to 10 seconds. For athletes who cannot access regular massage, EMS can be a useful means to achieve a flushing massage for specific areas of the body. It also can be very useful in cases where athletes have to travel regularly and are sitting for long periods of time in a car, on a bus or during a flight. This form of stimulation can also be used for warm-up routines (in cases where conventional warm-up cannot be implemented) and combined with harder contractions to create a potentiation program enhancing muscle readiness for high intensity work.
Reduction of Muscle Spasm
In 1997, I sustained a whiplash injury in a motor vehicle accident which has created problems for me ever since. Numerous times throughout the year I will experience a massive spasm in the muscles around the upper thoracic and cervical areas of my back. Historically, it has taken four to five days for the muscles to settle down, with normal range of motion in my neck returning in 5-6 days. In the last few years, I have been using my Compex muscle stim unit to help reduce recovery times from spasm. The Compex unit has a pre-programmed selection called “Cramp Prevention” that lasts 30-40 minutes in duration. This program helps to settle down the spasm in 1-3 days and restore range of motion in my neck in 2-3 days. The program consists of a series of low frequency pulsing cycles that work the muscles to bring down muscle tone. In essence, the program sequentially fatigues the spastic muscles – bringing down muscle tone – in a comfortable manner using a range of frequencies and pulse widths. When used alone or in combination with conventional massage, you can effect much quicker recoveries from cases of spasticity using strategically programmed electronic muscle stimulation.
Soft-Tissue Regeneration, Wound Recovery and Bone Healing
The use of direct current (DC) stimulation for the healing of tissue is based on the concept that it can enhance the naturally occurring DC potentials associated with natural repair, thereby stimulating the healing process. It has been postulated that living tissue possesses DC electro-potentials that regulate the healing process. When tissue damage occurs, the injury creates a current that triggers the body to biologically repair itself. Studies in both humans and animals have shown that electrical stimulation can actually enhance wound healing. In cases where wounds have shown to be chronic and/or have not healed within the expected time frame, it has been suggested that normal electro-biological healing processes have been arrested. The use of external electro-stimulation of such wounds theoretically produces a series of events which ‘jump-start’ the normal healing process.
Work by Robert Becker suggests that bioelectrical activity occurs throughout the body in a complex field that is closely related to the distribution of the central and peripheral nervous systems. Localized injuries, as well as disease, are thought to lead to a disturbance of this whole-body bioelectrical system, acting as a stimulus for the regeneration and repair process.
It has also been long reported that electrical stimulation can be used to enhance bone healing. When external forces are placed on bone, an electrical potential is generated. Negative electrical potentials have been recorded at fracture sites, which is in line with the “current of injury” theory proposed by Becker. Fukada and Yasuda suggested that the induced electrical potentials at the cathode (negative electrode) triggered the body’s piezoelectrical potentials, which enhance bone repair and growth. Although regarded with skepticism by many in the medical field, there is abundant evidence from clinical studies of the effectiveness of electrical stimulation for bone healing.
Conclusions and Implications
The exact mechanisms by which electrical stimulation enhances strength, circulation, muscle tone reduction, regeneration and recovery are still not clearly understood. It is obvious to me – through my personal experiences and discussions with peers – that there is significant value in working with EMS in coordination with other methods of training and recovery. And, I will continue to work with EMS in an effort to determine a coordinated approach to training and rehabilitating athletes. There is amazing “potential” for this technology that I look forward to discovering.
There are several choices in the marketplace for consumers who would like to purchase their own EMS device. In a future article on EMS, I will review a specific EMS device to give my personal opinion on its suitability for both athletes and coaches. I will also devote some time to looking at specific cases where EMS is appropriate, and the protocols required to maximize the effectiveness of this tool.
References
Dehail, P., C. Duclos and M. Barat. Electrical Stimulation and Muscle Strength. Annales de Readaptation et de Medecine Physique. 2008, 15: 441-451.
Kitchen, Sheila. Electrotherapy: Evidence-Based Practice. Churchill-Livingstone, 2002, London.
Nalty, Theresa. Electrotherapy: Clinical Procedures Manual. McGraw Hill, 2001, New York.
Maffiuletti NA, Zory R, Miotti D, Pellegrino MA, Jubeau M, Bottinelli R. Neuromuscular
Adaptations to Electrostimulation Resistance Training. Am J Phys Med Rehabil. 2006, 85: 167–175.
Robinson, A.J. and Lynn Snyder-Mackler. Clinical Electrophysiology. Williams & Wilkins, 1995, Baltimore.
Siff, Mel. Applications of Electrostimulation in Physical Conditioning: A Review. Journal of Applied Sports Science Research. 1990, Volume 4, No. 1, pp. 20-26.
Available Consumer EMS Units
Compex Sport Electronic Muscle Stimulator
Compex Sport is designed for the serious athletes in support of their normal training regimes. The Compex Sport has five levels of progression and four channels for complete body training sessions. The six programs include Resistance, Endurance, Strength, Explosive Strength, Potentiation and Active Recovery. Thus, the Compex Sport can serve as your personal coach, massage therapist and rehabilitation specialist.
This type of electrical impulse muscle stimulation equipment has been used successfully in physical medicine for many years. Compex produces professional, top quality, muscle contraction training equipment. The included CD-ROM based Training Planner details each stage of the work out and helps to create a truly individualized training program. Whether you are a track and field athlete, basketball player, football player, cyclist or recreational runner, Compex Sport fits the athlete and fits their sport!
Compex Fitness Electronic Muscle Stimulator
The Compex Fitness electronic muscle stimulator is designed for is for individuals interested in building muscles, toning and shaping to improve general physical fitness. The Compex Fitness Trainer includes two training programs and one special program. Electronic muscle stimulation is effective for muscle and fitness training and well as muscle rehabilitation.
The Endurance program helps you cope with long-duration aerobic activities and increases muscle resistance to fatigue by building slow-twitch muscle fibers. The Resistance program provides an all-around program for endurance and strength, building both slow-twitch and fast-twitch muscle fibers. Finally, the Active Recovery program facilitates relaxation of muscles and reduces muscle soreness and stiffness following competition or demanding workouts.
This type of electrical impulse muscle stimulation equipment has been used successfully in physical medicine for many years. Compex produces professional, top quality, muscle contraction training equipment. The included CD-ROM based Training Planner details each stage of the work out and helps to create a truly individualized training program.
Compex Replacement Set of Electrode Wires and Replacement Electrodes
Also available are Compex brand accessories such as extra lead wires and replacement sticky pads, in both small and large sizes.
Globus Premium Sport Electronic Muscle Stimulator
The Globus Premium Sport Electronic Muscle Stimulator programs enhance Maximum Strength, Explosive Strength, Resistance and Reactivity of elite athletes. By stimulating the specific muscles needed for different sports, the Globus Premium Sport can supplement the training of every athlete. Sport programs include:
- Maximum Strength
- Resistance Strength
- Explosive Strength
- Reactivity
- Aerobic Resistance
- Active Recovery
- Preparation (similar to Potentiation)
- Basic Training
The Globus Premium Sport Electronic Muscle Stimulator has ten distinct libraries specifically conceived for the following sports: Football, Baseball & Softball, Basketball, Running, Tennis, Cycling, Golf, Sprinting, Cross-Country skiing and Downhill skiing. The training libraries include Conditioning and Maintenance programs. The Conditioning programs help athletes reach peak condition. During competitive periods athletes will then switch to the Maintenance programs to maintain the peak condition without unnecessary fatigue.
Globus Premium Fitness Electronic Muscle Stimulator
The Globus Premium Fitness Electronic Muscle Stimulator model includes fitness programs developed by coaches and personal trainers to improve your physical shape through electro-stimulation: balancing your strength, developing your resistance, preparing for exercise, recovering from exercise, as well as recoving from muscular fatigue.
The Globus Premium Fitness Electronic Muscle Stimulator with its jogging, basic training, aerobic resistance, active recovery and preparation programs, help develop your physique, and charge you full of energy. Total programs include:
- Aerobic Resistance
- Active Recovery
- Preparation (similar to Potentiation)
- Basic Training
The Globus Premium Fitness Electronic Muscle Stimulator will take care of your wellness and will help eliminate daily fatigue and stress.
Globus Replacement Set of Electrode Wires and Replacement Electrodes
Also available are Globus brand accessories such as extra lead wires and replacement sticky pads, in both small and large sizes.
>> Click here for accessories
>> Click here for 3 free ebooks on Electrical Muscle Stimulators
Good article,well written.
Thanks
I have been looking for a good article on EMS and this one is by far the best.
There are a few questions I would still like the answers too:
1. Can EMS help me in building my Ab Muscles?
2. How safe is EMS by the novice user?
3. Can you review some of the more affordable EMS machines. The current ones reviewed are really to expensive for me and I am sure many people that are interested in trying EMS for the first time.
4. I found an affordable EMS machine on Amazon.com that had the most positive reviews.
Sonic Technology’s ElectroMassage System Electro Massage Electronic Muscle Massager
Could you please review this product for your readers.
Thanks again for the great insight.
Best,
Don
Hi Don,
Thanks for your questions. I’ll try my best to answer your questions.
1. Yes – EMS can help with your abs. It can help with strengthening and hypertrophy. However, there are some limiting factors. One issue is how much fat you have on top of your ab muscles. If you have a significant amount of fatty tissue overtop of the ab muscles, you will have trouble seeing them, regardless of how strong and prominent they are. Additionally, more current will be needed to penetrate the insulating qualities of fat and reach the muscles effectively.
The second issue is that significant levels of stimulation are required to effect improvements in the muscle – which can be uncomfortable and painful. The devices you see on the infomercials (i.e. ab belts) are designed to be comfortable and do not effect significant improvements. I’ve used stim on my abs at high intensities and it feels like you’ve been punched in the stomach. Not very pleasant, but effective.
2. EMS is fairly safe as long as you follow basic guidelines in terms of pad placement, warming up and general safety (i.e. don’t use in the bathtub). A person’s upper limits of pain tolerance is usually well below the levels where EMS will be damaging. I suggest to new users to try it out at lower levels of intensity to build up a tolerance level and familiarity with units. The learning curve is steep.
3. I’ll look into the unit you suggested. The real cause for the increased expense in many of the upper end units is the user interface. Cheaper units have knobs and crude digital displays. Nicer units have LCD screens with lots of information, more flexibility in adjustment of settings and better power supplies (i.e. more expensive battery packs). The cheaper ones still work, but may be less user friendly and will not allow you to adjust the settings as readily.
Thanks for your questions!
Derek
Hi Derek,
Thank you for the quick response as I am really interested in trying one of these EMS products.
I have another question for you.
Providing the fact you have minimal to medium fat tissue in your ab area; approximately how long does it take to see results?
The EMS machine on Amazon is looking better and better, I checked today and you can get the unit, then purchase 16 additional electrodes and 1 bottle of conducting skin prep for $195.00 + S&H – Comparatively to other machines this is a deal but only if the unit really works.
Once I hear your evaluation on this unit I am planning on getting a few of my friends together and split the cost.
Hopefully Runners Mechanics will get you one of these EMS units soon as I know many readers are truly interested in this technology.
Thanks again for the great info!
Don
Hi Derek,
I wanted to check back with you to see if there were any updates on the product testing. As you know I am very interested to see how you like the Sonic Technology’s ElectroMassage.
Thanks,
Don
Hi Don,
I haven’t had a chance to review the product you have identified. Usually, we have the manufacturers send us a product to review. We don’t have a budget to go out and buy different EMS units (unfortunately). If I hear anything specifically about this unit, I will get back to you.
I did visit the SonicTechnology site and found that they also sell other various electronic devices. It does not appear that electronic muscle stimulation is the main focus of their business, so I’d be a bit concerned about the quality of their EMS product. Their product is not highly sophisticated and offers very little flexibility in application. There may be other options out there that you may want to consider first.
All the best,
Derek
Very interesting article .
I like mixing anecdotal facts with science . It simply brings potential users closer to thinking about buying the product.
I am product reviewer as well and use Compex Sport . Since FDA approved just two models , I am not sure which one has ‘Cramp Prevention” function . Would it be an older model ?
IMO two functions from Compex Sport can be evaluated in an instant – Active Recovery and Potentiation . The other ones seem to take a few weeks to see first results .
As a former pro runner I am trying to explore all the functions and perhaps come up with my own creative conclusions ( like how to use explosive power in marathon training ) .
Having so many options in classical running workouts , different functions of EMS allow for a huge increase of possible permutations .
At this point I simply try to explore one program at the time .
i am in search of a home ems machine mainly for neck,shoulders ,and lower back pain.
i have been going to a sports doctor who hooks me up and i feel much better for several days after.
pls give me your recommended models or manufacturers.
thank you
ron
There are many choices for a personal EMS unit. For treatment of muscle pain (i.e. neck, shoulders and back). Many units have special settings including pulsing programs that simulate massage, loosening muscles and increasing circulation. These units may also have a TENS setting to help manage and alleviae pain.
I have personal experience using units from Compex, Cefar and Globus. Any of these units would be of use to you and provide a relatively high level of quality. As far as affordability goes, Cefar has some less expensive units (MyoXT and ActiveXT). The Compex and Globus units start at about $500 and go up from there. The site where I bought my Cefar MyoXT unit has good prices on various EMS units (check http://www.xxcycle.com). They also sell units from a company named Sporecup that are well priced and share many of the same features as many of the other units I’ve mentioned. This site also sells the ActiveXT model for a very good price. Check it out.
Great article on muscle stimulators. Seems like some great evidence out there and I know in Europe Compex was the big name amongst triathletes, cyclists and other endurance athletes. Compex has FDA approval which is comforting and not easy to get. The last thing I want to worry about is some fly by night outfit making claims for a quick buck. I’ve been watching the videos and reading a lot of the good content on their site (www.ShopCompex.com) about muscle stimulators and it seems like the obvious choice. I’ve seen them a lot of races lately and their booth is always packed. After my last Half I tried the Active Recovery and I wasn’t really sore the next day which is odd compared to the other races I’ve run.
Thanks for the comment R.Ray. Even though consumer muscle stims have been around for the last 25 years, I still believe that the general population doesn’t really understand the value of these units – especially the higher quality ones. Unfortunately, the “Dr. Ho” stims seem to be all that people recognize as consumer stims. I’m using my stim units for various applications on a daily basis, with nothing but positive results. I’ll be interested to see what new innovative products come from some of the quality manufacturers such as Compex and Globus in the near future.
derek i saw the info u are giving and you seem very knowledgable on this subject. i have been going to gym for years but my abs have always been my week point in cuts. i have tried all the ab belt gimmics and none work. i would like to buy one of the higher voltage units u suggestd but i dont know much about them. i would like a goo ,reliable one that is capable of doing multiple spots at same time but i dont want to break the bank. could u please recommend a few of them. thanks in advanced
Kenny1029 – Thanks for the comment. I’m not a big fan of the ab belts as they are not very versatile and are built more for comfort (as the average person cannot tolerate high intensity muscle stim work). If you get a more advanced stim and turn it up, you will notice a significant difference. When I put my stim on my abs, it is a pretty significant contraction. Although my wife won’t likely agree, it will be the closest thing to giving birth when I fire that unit up (although I did have a kidney stone attack once – and the ER doctor said it was the closest thing to labor).
I would still stick with some of the major manufacturers (Compex, Globus and Cefar) for a higher quality, multi-purpose unit. I know the initial cost is a big hit, but you will not be disappointed over the long run. Keep shopping around for the best prices. You may actually have to order something from Europe to get a good price and high quality.
I am a 36yr old women and i have tried it all to motivate me to excersise and get a more defined figure. i am a huge fan of Bruce Lee and want to get the workout of his method he used to get rock hard abs to asist me in my journey. please help. i looked at some lower end models that uses the same concept to stimulate the muscles for 158.00 but i am leary of buying it for disappointing results.
EMS as a sole means of exercising is not a viable option for body composition changes. It should be used along with a conventional exercise program. Let’s remember, Bruce Lee was pretty obsessive with his own training and used EMS as an additional means of working his muscles. If you are immobile due to injury, it can be used to maintain muscle strength.
If you decide to go ahead and purchase an EMS unit for fitness, you should spend a good amount and not settle for less expensive models. I figure you will have to spend at least $250 or more on a unit with a good array of programs.
Thanks for the thorough article. I’ve been searching for something like this for a while. My question is this. Can an EMS unit help regenerate nerves (reinnervate a muscle)? Three years ago during a simple chest surgery, a nerve was severed/damaged and caused the lower portion of my pec to atrophy. I’m a bodybuilder and very bothered by this. Unfortunately my bodyfat was not low enough at the time of injury to notice it. Now that I’m back in shape, it totally is apparent.
I’ve done some physical therapy using an EMS unit (plug in the wall unit) and a second EMG test showed an improvement in nerve functioning in the atrophied muscle. However there’s not much visible improvement in muscle growth.
And if it does regenerate nerves, how long would I actually see muscle hyptrophy as a result.
Thank you so much in advance!
Dean
Hi Dean,
My experience with EMS suggests that you should be able to get some hypertrophy results with sustained use of EMS. From the book “Clinical Electrophysiology” by Robinson and Snyder-Mackler, they indicate, “Progressive resistive NMES training of individual muscles performed over several weeks or months has led to significant hypertrophy in paralyzed quadriceps. Such NMES programs for strengthening of paralyzed muscles have also been shown to significantly increase the tension-generating capacity (strength) of muscle.” It should be no different for your particular case.
I think that it is positive that your most recent EMG test has shown improvement in nerve function and should bode well for further rehab and training with an EMS unit. And, EMS has been successfully implemented for muscle re-education by jump-starting and reinforcing the connection between the nervous system and the muscle in question.
As long as you have no previous cardiac conditions (I always caution individuals when putting electrodes on your chest), using EMS on the atrophied pec can be a viable method to improving innervation and overall muscle hypertrophy and strength. Check with your physician and physical therapist to ensure that there is no concern regarding use of EMS on your chest.
Good luck!
Derek
An excerpt from this book will also help:
http://books.google.com/books?id=J1PL5RwdB4YC&pg=PA219&lpg=PA219&dq=Muscle+reinnervation+ems&source=bl&ots=CmsGQMxTFw&sig=1j4o5ZYGO83GLo_TlanaDkJ89lQ&hl=en&ei=yBNdS9OyDIXYtgOOsJmTAw&sa=X&oi=book_result&ct=result&resnum=3&ved=0CBUQ6AEwAg#v=onepage&q=Muscle%20reinnervation%20ems&f=false
WOW! this is amazing information. Thank you so much for responding so quickly and for providing great feedback. I will definitely continue with the EMS. I’m also documenting all treatment with photos, since I have yet to find photos of before and after treatment of severed nerves with EMS. I plan to have a full recovery regardless of effort involved. I also reconnected with a fantastic physical therapist who’s absolutely brilliant (treated me for a different condition). We’re going to start working together this week.
And thanks for the link to the book. Totally pertinant.
Its my left pec that’s damaged, but luckily no cardiac issues and at 40, I’m still in perfect health.
Take care and thanks once again.
Sincerely,
Dean
Glad I can help Dean. Please follow up and let us know how things are working out. I would not be surprised if more people have similar issues with nerve entrapment or surgical complications and require use of EMS to reinnervate and strength muscle.
At 40 years of age myself, I know EMS has helped to bail me out of specific problems. I recently had some back issues with deep nerve problems that could not be rectified with conventional massage. I used EMS to bring down muscle tone and relax the muscles in my back. Slowly the nerve problems subsided. Thanks goodness for this technology.
Derek
Hi Derek,
Yes, its wonderful for this technology being available to us. I take my hat off to the geniuses that discovered it. Glad it has helped you too. I’m currently also using weight training in a very targeted manner to hit my lower left pec. I’ve gotten good at isolating that portion of the muscle. I can burn just the lower portion of my lower pec. Do you think weight training also helps nerves regenerate?
I will certainly keep you posted on my progress.
Thanks you,
Dean
You may want to try doing an EMS session, then doing some pectoral work immediately following the stim session. The EMS teaches your muscle to fire. Then, when you do a lifting session you will find that everything fires more efficiently. It seems to almost clear the pathways and provide a warm-up. Some stims refer to this as a potentiation program. Worth a try.
Great idea. I didn’t even think of that. I’m training chest 2x/wk and only doing about 5 total work sets. How many times a week can I do the stim? And can you recomend a unit under $300? My little $90 ems/tens unit may not be good enough. It is no where near as strong as the unit at my PT’s office (that unit was also an ultra-sound machine).
And finally (sorry for all the questions), once the muscle is firing better, how long does it take to see some hypertrophy?
Thanks Derek!
Dean
Sorry for the delay getting back to you Dean. I would say you could start with 3x per week with EMS. Try it on the days you are lifting (perhaps in the evening after your lift session) with a third day by itself (probably a longer duration EMS workout). Try this for about a 4 week period to see what kind of results you can get.
You should be able to see some results after this first 4-week training block. In your case, because you are starting from an atrophied muscle state, you may even see results in a few weeks. Remember, the stim intensity should be pretty high (pretty uncomfortable) to get good results.
I’m partial to Compex and Globus for portable stim units. Good programs and well designed units. I also own a smaller, cheaper Cefar unit that also works well. Check around the web for deals or used ones.
This is a company in France that I bought my Cefar for. They have a good price on a similar model: http://www.xxcycle.com/activ-xt-chargeur-batterie,,en.php
Thanks for the info Derek. I’ll try it 3x/week. The unit I have probably is not that strong since at it strongest setting, its really not that uncomfortable. I’ve used a unit at my physical therapist’s office that was so strong it made it difficult to breathe. But boy what a workout! I’m going to invest in one of the better units you mentioned.
I’m also contracting my muscle voluntarily while the stim is on.
I’ll keep you posted.
Dean
Yes – in order to get significant results, it should be strong enough a contraction to make you soil yourself (at least the first few treatments). You’ll get used to it after a while. Lifting actual weights is so much more pleasurable than a high intensity stim session. Good luck.
haha! ok, i think i understand the intensity needed. Globus and Compex each have a Sport and Fitness model. For my purposes, could I get away with the Fitness version? My goal is to stimulate an atrophied muscle, not replace workouts. Thanks!
Hey Dean. I believe you still could get away with the “fitness” models as they likely have hypertrophy settings. The sport models tend to have maximum strength and explosive strength settings that you likely would not need.
Checked out your paintings and artwork at your site. Very impressive! My wife and I are envious of your talent.
Hi Derek! Thanks again for the info, and for the compliments.
Do you or your wife draw or paint?
I spoke with Compex today and they explained what the models are for. They also said for my purposes, the Fitness version would be good enough. But he explained to me that the Sport model has additional settings designed at strength and muscle building, so for another $150, I’m going for their Sport Model.
One interesting thing he said is that Compex did not recommend the unit to be used on the chest because of risk to the heart. However, he said that warning is not stated when sold in Europe, and that the European literature shows how to place the unit onto the chest. I’ve used the EMS on my chest and as far as I know, my heart still beats (normally). haha
I’m still going to use it on my chest, but was wondering if you had any thoughts on this. My physical therapist used his machine on my chest (it was a pretty brutal contraction) and thought we’d be fine. I used the EMS with the pt for about 2 months, but only 1x/week. I didn’t see much results in terms of hypertrophy, but my EMG showed improved nerve firing. I think I’ll need 3-4 treatments/wk to see results.
Take care,
Dean
what is the purpose of “electronic muscle stimulator” in broad sense?
As I am working on it for reasearch purpose.
Thanks in advance.
Hi Dean. Sorry for the delay getting back to you.
My son at 5 years of age is a great little artist. So, we’ve been encouraging him to create with different mediums.
As far as putting it on your chest, I would suggest working at lower intensities and longer durations initially to build up tolerance. Obviously, setting the EMS unit at maximum intensity and hoping for the best is not very prudent. Pad placement may be key to maximizing effectiveness and comfort. It may take you a few sessions to figure out the best approach.
Let me know how it goes.
Shailesh,
I would say that EMS provides three main effects:
1 – Muscle recruitment improvement for strength
2 – Mechanical stimulation for circulatory enhancement and motor point release/decontraction
3 – Pain relief by stimulating nerve receptors
Other claims have been made with regard to healing of tissue and removal of scar tissue, but I believe any improvements in these areas relate to improvement in circulation and movement (point 2).
The “Broad Purpose” of EMS would relate back to the intent of the user.
Do you have any information on the ARP Wave unit that is a dc unit? Are they any other direct current machines on the market?
The ARP unit is the exactly same as the originally marketed Therastim unit – just different marketing behind it. I have had the Therastim used on me for demonstration purposes. I also have a number of friends who own and use the Therastim/ARP machines. Additionally, Dennis Thompson – one of the founders of ARP – presented at a conference I held last year.
My honest opinion is that the machine works at bringing down muscle tone. It can be very useful as a rehab device. My understanding is that it is a high frequency DC current device with a unique waveform. However, I know of an electrical engineer who dismantled the device, tested it and basically said there was nothing special about it. He said you could manufacture one for about $200. The waveform is not unique and it is not a secret formula.
I think the Therastim/ARP people are creating protocols that work well with the device. Protocols that perhaps have never been used before. So, you can give them credit for pushing the envelope with the protocols. Would I spend tens of thousands of dollars (or whatever it costs to lease the machine) to get an ARP unit? No. There are pulsed DC current units on the market that may yield similar results if used in the same manner (high intensity setting with movement). I think it is worth while to investigate the protocols and try it with other DC devices.
I do feel that the Therastim group are overstating some of the benefits, as well as inaccurately reporting what is actually happening with the muscle tissue and nervous system. I don’t believe they actually know what is going on, even though they are experiencing benefits. I have also heard that people have been putting the electrodes on their head and cranking up the device claiming to speed up nervous system recovery – which I don’t approve of. So, be careful what you believe.
What have you heard about ARP?
Hi Derek,
Thanks once again for response. Great to hear that your son has taken an interest in art at such a young age. I didn’t start till my mid 20′s. He may like markers called Faber-Castell Pitt brush pens. I use them and they produce an ink/watercolor effect. Then you can go over with light colored chalk pencils. This stuff is pretty safe and clean for kids.
I’ll take your advice and start slow on the pec. I got the Compex Sport model. I love it. I have been using it for about 1 1/2 wks. Still learning how to be effective with it. A friend recommended doing chest flyes with the injured pec with the stim attached. And doing it in a manner so that when I’m at the point of contracting the pec, the stim comes on. Also started taking Lipoic Acid.
Well, I’ll keep you updated.
Take care,
Dean
I am wondering if one can use an EMS machine on one’s face – maybe at lower intensities to firm up one’s facial muscles? They have all these odd wands on the market to rub against your face to increase the blood flow and stimulate the muscles and they’re supposed to work. They also have all these facial exercises designed to build up the facial muscles – but the exercises are difficult to do – especially to reach the forehead muscles and the cheek muscles, etc. I’m thinking if I put the pads on my face every day for 1/2 hr at lunch or even every other day – that in coordination with some facial massage and some facial exercises – I should look like a kid again. I’m thinking it will lift my jowl area. What do you think? Neil Redmond
Although I have no personal experience with using EMS for facial muscles, I do know that it is used quite widely for firming up the face (often referred to as “toning”). Anecdotally, I have heard that some people have had significant results using EMS – some people have compared the results to botox and facelift procedures.
So, I encourage you to read up on the subject some more. It may be worth your while to investigate the benefits. You may experience a look of “shock” on your face. ;- )
Derek,
Great article. I am a little new to this Muscle Stimulator concept. I know that about two years ago I started having problems with my shoulders since they crack like you crack your fingers. (I know arthritis is in my future) When I went in to see the chiropractor he did some sonic pulse stimulation and then he put me onto a Muscle Stimulator that looked like it was out of the 1950′s. I was a little skeptical but I have not had any major problems with my shoulders since then.
I am currently looking at the RX-8000 or the Power Stim 15r at http://www.stimrx.com can you tell me if I am getting a good product or should I look for something smaller that I can use during my workouts.
I would greatly appreciate any info.
Thanks
I have no experience with the RX-8000. It looks like one of the older, bulkier stim units I first started with in the 1990′s. I would recommend the portable units from Globus or Compex. For a few hundred dollars more you get portability, convenience and quality. Shop around for a good deal on Globus or Compex – which have much better build quality on the units and components.
I am so glad to have found this article and this responsive comment-section. I found this just after a lengthy discussion with the salesperson of the ARP program
Would you mind answering a few questions?
1) How is a Compex or Globus unit different from the ARP/Therastim DC unit? I thought they were different versions of the same thing. If they are different, how crucial are those differences to the user?
2) Is it difficult to find the specific spots(original source of injury))which need treatment? Is it correct that the site of injury is not often the site that needs the stim in order to recover the neurological pathways?
3)The many and unusual protocols you mention with regards to Dennis Thompson’s ARP: might numerous of these protocols be needed to address years of chronic, and varied, injury? Or can the protocols indeed be researched on the web to self-treat?
I have been in chronic-injury mode for the better part of a year. Achilles, PF, calf spasms, chondral lesions in knee, IT Band, broken big toe–you name it. I have very little muscle tone left, but am desperate to run again. The ARP salesperson assures me that the unique protocols of their program, particularly the “uncomfortable” level of daily stim in the “strengthening”mode will eventually “cure” me.
Will the Compex or Globus provide protocol for problems with calves, knees, IT/hip, while also preventing future injury, AND getting me back on the road?
Thank you for your time and interest.
Sincerely,
Marci
1) How is a Compex or Globus unit different from the ARP/Therastim DC unit? I thought they were different versions of the same thing. If they are different, how crucial are those differences to the user?
The Compex/Globus units are AC current devices while the ARP/Therastim units are DC current devices. Compex and Globus rely on contracting the muscle for either strengthening (static contraction) or massaging (pulsing). ARP operates with a very high frequency DC background current that allows movement during the treatment without a strong tetanic contraction – although it is common for the intensity to be very high during treatment. I understand that the DC current promotes ionic flow and, hence, increased circulatory mechanism that can promote healing. This is why DC current is used for wound healing and iontophoresis. The feeling of ARP is closer to that of an AC interferential stim machine than that of the compex and globus devices.
I still believe that the ARP people are not exactly sure why they are getting improvements. I do believe it is a combination of muscle activation, analgesic effect, circulatory improvements and placebo effect. I am certain that different forms of EMS can have similar positive effects if used properly.
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2) Is it difficult to find the specific spots(original source of injury))which need treatment? Is it correct that the site of injury is not often the site that needs the stim in order to recover the neurological pathways?
Sometimes it will be a “trial and error” journey for those who are less experienced. In most cases, joint injuries need to be treated away from the joint (i.e. the muscles and soft-tissues inserting and originating around the joint). Muscle injuries sometimes require work around the injury site initially, then into the injury site once you are certain there is no possibility of further tissue damage or inflammation. Chronic injuries also tend to also have causes that are away from the injury site, while acute injuries tend to be more site specific. Of course, these are generalizations. You need to assess on a case-by-case basis.
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3)The many and unusual protocols you mention with regards to Dennis Thompson’s ARP: might numerous of these protocols be needed to address years of chronic, and varied, injury? Or can the protocols indeed be researched on the web to self-treat?
Self-treatment is always a viable option. The protocols need not be extra-ordinary in order to yield positive results. In fact, I believe that basic protocols that are consistently applied tend to be more effective.
Of course, use of EMS should also be integrated with massage therapy, progressive exercise and static stretching. In your case, I would ask if the big toe fracture occurred initially, with all of the other problems following. I had a weight plate fall on my big toe and then I continued to train. My running gait was significantly changed as I would not roll off the big toe as I previously did. What followed was hip pain, IT-B pain, knee pain and back pain. It was not until the toe healed and I took time off to alleviate all of the other problems.
I am not saying the ARP method will not be effective. I am saying that there are other ways to achieve relief and improvement that my be less expensive in the long run. I would be curious to see if they would give you one treatment to see how it goes. My experience has been that they overstate the benefits and magnitude of improvement. So I would be careful with committing to any treatment program that could be quite expensive. There are no magic pills or bullets that will heal your body faster than physiologically possible.
First of all, thank you kindly for your prompt and thorough reply.
A clarification question: I mentioned Globus and Compex because those are the units you seem to most recommend(portable). I assume these are EMS units which can provide as much healing, and strengthening, as a DC therastim type? So, for my purposes of healing and strengthening–particularly as they relate to old or chronic injuries–an AC EMS unit can do the job?
I am certain the ARP method can be effective–but I cannot afford it; besides, some important data seems to be missing for anyone to make a $2,000 decision(and that is just for the 24 day rental/coaching program)
My greatest concern in self-treating with a purchase of an EMT is addressing the principle you mentioned: that chronic injury often has a cause based away from the injury site. Are there any methods published for easily finding the offsite cause of a chronic injury, in order to treat it properly? I do not want to waste money and time just doing more of the same.
In my case, the big toe fracture was the topping on a whole mess of prior injury. It is recent(7 weeks ago)and is finally on the mend, albeit sore and misshapen. I have been diagnosed and rediagnosed, and “physical-therapied” numerous times to fix various troubles.It all just seemed so slow, and ineffective. I would find myself injured every three months, sometimes every three days–a terrible IT or hip or iliopsoas pain, a heel or Achilles or calf problem, for days, weeks, months at a time. Orthotics eventually helped with some of the healing, but I still have cartilage lesions which threaten to take me out if I do any measurable quad work. Surgeon says,”Whenever you’re ready, I am”
My idea is to buy a machine(I would love the one from the French link you provided;it is the most affordable)and find some protocols, and stim the heck out of myself to see if I can get back to running and living almost pain free. Is this an attainable goal with that French (EMS?) machine?
Thank you so very much for your obvious concern for those of us asking about these machines. I am hoping they are a big part of an answer to injury for me…
Marci
Hi Marci,
I sympathize with your situation. It can be tough when you get a total breakdown of various parts of your body.
I think it is important to emphasize that EMS would be only one particular tool that would contribute to your recovery. I would be irresponsible if I suggested that EMS by itself would lead to a complete and healthy recovery. An AC-based stim can provide numerous benefits in terms of muscle strengthening and circulation improvement. The mechanisms are different than that provided by a DC-based ARP unit. If I had access to both, I would probably recommend a combination of the two – in addition to conventional hands-on therapy (i.e. massage, soft-tissue therapy, etc.).
I am concerned that ARP is being marketed as an expensive cure-all solution. I believe that it can help, but other elements must be in place to effect a credible, long-term solution. Not enough research has been performed on this particular type of stim to determine its effectiveness. I have heard some anecdotal information that is supportive, but that is about it.
A good therapist and/or coach would evaluate your entire history of injury and therapy to determine what was done properly and what may have been done improperly. Your previous training (training volumes, progressions, etc) and injury history would determine the course of action in your rehab. In addition, a physical exam and a biomechanical analysis would be required to get the full picture.
I do not want to push you towards an EMS-based solution unless you have the ability to get a comprehensive evaluation that leads to a comprehensive solution. EMS can play a significant role. However, alone it may not provide you with a credible long-term solution.
Price is always an issue when examining EMS options. The Cefar unit I have suggested is adequate, particularly if you are on a limited budget. If you could spend more, I would push you towards the Compex and Globus brands, simply because of the quality of the units. Based on what I’ve seen, it is not unreasonable to pay $400 to $600 for a good quality unit. As you move down the price scale, quality is somewhat compromised.
What area of the country are you from Marci? Perhaps I know someone near you that could assist with your rehabilitation. Someone reliable and credible.
Hi Derek,
I have used the arpwave and liked it very much, but decided not to purchase it due to the price. You mentioned in your response above about other DC based units that offer the same thing, can you post some examples? I have the globus and like it very much, but would love another unit to help with recovery. Thanks for your time.
Barry
Other DC units can provide similar benefits (not necessarily the same thing). The DC units I’ve used are handheld units, and do lack the overall power of the ARP/Therastim units (wall plug-in variety). You can get an external battery for the ARP, but it is a little smaller than a car battery. Maybe they’ve improved upon that in the last year.
The Empi unit in the link below uses DC current and is advertised as a tool for reducing edema and swelling (hence, the ionic flow properties of DC current), as well as wound healing.
EMPI SportX
Otherwise, you would have to do more independent research to find other more affordable units to try to reproduce the results of the ARP-type units.
Thanks for the information, the Apwave’s power is very high and I have yet to find anything that compares, but haven’t looked thoroughly. I used it to work out for a back injury and it really helped with this.
Barry
Hi
Do you think the LG TEC combo will work as a good alternative to the more expensive for sport recovery / muscle stimulation?
If you are on a budget, I don’t see why it wouldn’t be worth it to try a less expensive model like the LG-TEC. I don’t want to say that even cheap EMS is better than no EMS, but it is likely the case. I don’t have any personal experience using the LG products, but it may be worth your while. Even if the unit only lasts for a couple of years, it could be worthwhile. I know the build quality of the Globus and Compex units is very good and I will be using them for years to come.
Hi Derek, I have tried the ARP wave for a knee injury. It did help to reduce pain but did not eliminate it. I discontinued treatments due to another injury that crept up as a result of the treatment. Long story short, the intensity was too high for me to tolerate while maintaining proper form and I injured my neck which caused severe dizziness. I’m working with a chiropractor and on track to healing but some the dizziness still exists. They have protocols but I’m not sure if they truly respect an individual’s abilities, age, and level of functioning. I do believe the they are claiming miracles. If those miracles really do occur, where is the research? Also, wouldn’t every pro (and recreational) athlete own one? I would like to pick up where the ARP treatments left off by perhaps finding a DC current device and working with a credible professional in my area. I am 10 months post microfracture surgery and am hoping a DC unit will help increase blood flow and cartilage generation and as well as use it to strengthen necessary muscle groups. Could you recommend someone credible in the NYC area? Thank you, Cogs
I spent last week with Rob Panariello who is probably one of the best PT’s in the NYC area. I would contact him and set up an appointment. He is also well versed in strength training, having worked at St. John’s University as a strength coach early in his career.
Click Here for his clinic information.
He is probably the best place to start, and you are fortunate he is in your area.
Perfect! Thank you so much Derek. I will call him tomorrow.
Cogs
For those looking for a good quality muscle stim unit for a good price, check out the Compex Sport Elite at ww.xxcycle.com for $375 (save 40%):
http://www.xxcycle.com/electrostimulation-sport-and-compex,en.php
Derek:
I see they have a Cefar unit as well, for $200. Right now this is all I could do. Is it worth getting? Is the difference in price due to power output(therefore, less ability to do muscle rehab)or basic unreliability/difficulty in use? Thanks so much
Marcy
Typically, the higher price reflects number of leads/channels, as well as the number of programs and options. I do not believe the power of the units will be compromised. Perhaps if you are comparing a battery unit versus one that requires a power supply from an outlet – such as with some of the larger clinical units – there will be a significant difference in output.
Thanks for your time and the great information.
thanks for your time and the great info
just wanted to know what you think of StimRX products. They have 5 different set up’s for options and I’m intrested in the RX-8000. Right now they have a pretty good deal going on ( i think? ) and offer some extras for about $400. Both my wife and i tend to suffer from pain in our backs and i would like to use it for full body toning as well. The price is still a little high for me but i don’t want to wast my money on cheep ones that
what do you think of StimRX products?
I have no personal experience with StimRX products and, thus, cannot comment directly on their quality and performance. One of my first stims was an older Tamex unit with 4 leads and 8 pads. It worked, but the build quality was not great. Knobs fell of it and cracked quite easily.
It looks like the StimRX products are built with older technology and interfaces. I’m sure they deliver current, but I wouldn’t be certain of the quality of the programs and the longevity of the unit. I have units from Compex, Cefar and Globus and have had no problems with quality or performance. I’ve had the Compex unit since 2003 and it still works and looks like it was brand new. I loan out the Globus unit to athletes who likely beat the hell out of it and I’ve had no problems.
My best advice is to check around and get first-hand experience from StimRX units that can assure you that these are quality products. Better to spend a bit more for piece of mind.
How do the compex machines compare with ARP Wave Machines that use DC current?
The compex machines operate at a lower frequency AC current and primarily work the muscle through contraction — either constant isometric contraction or via pulses. The isometric contractions tend to be for strength building (with long recovery periods between contractions) while the pulsing modes are for massage, spasticity management, recovery and circulation. Some Compex models have a TENS mode as well.
The ARP machines (Therastim) operate on a high frequency DC current and, for the most part, does not involve an isometric contraction. The programs are intended to loosen muscle and increase circulation (movement of ions as opposed to mechanically contracting/pulsing the muscle). I believe the ARP has been marketed as having strength building qualities, but I do believe it enhances strength abilities by freeing up muscle for contraction. In my discussions with one of the top authorities on muscle stim for performance, Charlie Francis believed that muscle stim had the ability to “reset” muscle tone in a manner that resulted in more muscle fiber being available for maximal contraction.
Both units (Compex and Therastim) have their benefits. But they are different animals.