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Muscle building, or hypertrophy, is a trending fitness topic. While exercise is non-negotiable for muscle building, there are other factors that can optimise this process, including diet, sleep quality, and lifestyle habits. Another emerging and potential way is through harnessing the power of EMS Device. These devices deliver electrical impulses to help activate and engage muscles pre-workout. The following guide will contain important and practical tips when using an EMS unit to build muscle. 

 

Table of Contents

👉What is Muscle Building, Strengthen and Conditioning?

👉What is an EMS machine, and How Can It Build Muscle?

    👉What Does EMS Feel Like?

👉Benefits of EMS for Muscle Building

👉What's the Best Way To Use an EMS Machine For Fitness?

    👉Best Practices for Using an EMS Unit

👉Using Caremax EMS Machine for Muscle Growth

👉Other Home Exercises to Build Muscle

👉Where and when to not use EMS machines

👉Are there any risks of side effects when using an EMS machine?

👉References

 

 

What is Muscle Building, Strengthen and Conditioning? 

Currently, muscle building (also known as hypertrophy) and strength & conditioning are trending topics in the fitness industry. They typically describe ways to exercise to help achieve a specific goal or outcome. 

For muscle building or hypertrophy training, exercise programs have been developed to grow muscle size. If the goal is to build more muscle, the exercise must be programmed in a specific way. Of course, a hypertrophy program should also consider your individual goals too. The Australian Institute of Fitness describes several exercise factors that should be considered when building muscle, including exercise volume, rest periods, time under tension, and progressive overload.

Strength and conditioning programs focus on choosing exercise for physical performance. The objectives of strength and conditioning are specific to the individual. For example, a sprinter may focus on power and speed, while a marathon runner may prefer to focus on endurance. Strength conditioning programs must be tailored to fit your needs. While strength and conditioning have historically been used by athletes, this is becoming more widely used in the sporting and general population.

What is an EMS machine, and How Can It Grow & Build Muscle? 

EMS stands for electrical muscle stimulation. An EMS machine delivers electrical impulses that lead to involuntary muscle contractions. These muscle contractions mimic the activity of the muscles during movement and exercise. An EMS machine can lead to many benefits, including increasing the circulating creatine kinase and regenerative capacity of satellite cells. After stimulation with EMS, this can result in significant gains in maximal strength, rate of force development, and speed strength to optimise exercise and training. However, an EMS is most effective for muscle growth when used in combination with exercise rather than in substitution.

What does EMS Feel Like?

EMS provides a sensation based on the settings and intensity of the treatment. Based on the author’s experience, an EMS can vary from a tingling sensation to a strong muscular contraction. If the settings are strong enough, this can even lead to the muscles moving involuntarily. The EMS is often set so that these sensations occur at intervals.

Benefits of EMS for Muscle Building

 The benefits of EMS for muscle building are most optimal when combined with exercise, particularly resistance training. While not definitive, there is some research to suggest that using EMS can increase muscle mass and function [2]. EMS can lead to the following benefits [3][4]: 

  • Prevention of muscle atrophy, usually associated with sarcopenia (i.e., age related muscle loss)
  • Increased activity of creatine kinase
  • Reduced delayed onset of muscle soreness.
  • Targeted activation of muscles prior to exercise
  • Potential increase in lean muscle mass and strength.


What's the Best Way to Use an EMS Machine for Fitness? 

An EMS machine can be used in different ways, depending on the objective of the user. For fitness, particularly muscle building, EMS should be used before the workout. Using it prior to a workout helps induce muscular contractions and blood flow before training. Some studies show this can lead to increased output, which may lead to a more effective workout [1].


Here are the Best Practices for Using an EMS Unit:


Pad Placement Guide for Muscle Building

Pad placement with the EMS unit will depend on the muscles that you are attempting to target. For smaller muscles, you may only need one channel (one pair of gel electrodes), while for larger muscles, you may need two channels (two pairs of gel electrodes). To target a specific muscle group(s), the electrodes need to be placed around the muscle belly. For more detailed information on electrode placement, please refer to our Pads Placement Guide.

 

Conductive garments As An Alternative to electrode gel pads

There are conductive clothes that can be worn to support joint pain relief when using a TENS unit. However, EMS should usually be used on muscle under most circumstances. Using gel pads allows for a more specific treatment. 


Setting the EMS Mode for Muscle Building 

For combination units, the device needs to be specifically set into an EMS mode. If left in ‘TENS’ or'massage’ mode, you will not receive the same effect. Some devices allow you to set the period of stimulation followed by a pause. Additionally, other settings also need to be modified, including frequency, pulse width, and intensity. 


Setting the Pulse Rate (Frequency) for Muscle Building 

Pulse rate, or frequency, is an important setting that describes the number of electrical impulses per second. Setting the frequency is crucial for appropriate stimulation of the muscle fibres. Studies have indicated that a frequency of 50–80 Hz should be considered for physical benefits such as muscle gain, weight loss, strength, and power [5].

 

Setting the Pulse Width for Muscle Building 

The pulse width indicates the duration of each electrical impulse. Currently, it’s unclear what effect the pulse width setting has on EMS units for muscle building [6]. A systematic review of the effects of EMS on strength and body composition has recommended a pulse width of 300–400 µs [5].


How Often Should You Use Your EMS Machine for Muscle Building? 

The effectiveness of EMS for muscle building is still not completely clear at this stage. Studies have suggested anywhere between one and three sessions a week for muscle building [5]. It isn’t clear whether more sessions might lead to additional improvement. An average session duration of 20 minutes was needed to identify positive physical improvements with the EMS machine. 

 

Using Caremax EMS Machine for Muscle Growth


We provide a comprehensive packaging solution for Muscle Building & Growth. Discover the most sought-after products below essential for effective EMS Stimulation.

 Caremax 2.0 Classic EMS machine   Caremax 2.0 Pro EMS Machine

 

Other Home Exercises to Build Muscle 

It’s important to understand that EMS Machines are most effective for muscle building when combined with some form of exercise (particularly resistance training). Types of exercises that can be performed at home to build muscle include: 

  • Callisthenics
  • Weight training (e.g., barbells, dumbbells, etc.)
  • Plyometric training
  • High-intensity interval training
  • Pilates
  • Yoga


Where and When to Not Use EMS Machines 

An EMS (electrical muscle stimulation) device can potentially lead to improved muscle-building capacity. However, it’s important to follow the safety guidelines to ensure that you are not causing additional harm [7]. It is important to heed the following recommendations and also consult a qualified health professional for medical advice.

Do not use the EMS device on: 

  • Skin that is damaged, such as wounds or cuts.
  • Areas where sensation is reduced or where there is numbness.
  • Swollen parts of the body.
  • Regions near tumours or blood clots.
  • Areas previously treated with radiotherapy or radiation.
  • Areas that are cramping or in spasm

Special considerations include: 

  • Those with pacemakers or neurostimulators should either avoid using EMS machines or seek advice from their healthcare provider.
  • Extra care should be taken for individuals with cognitive or mental impairments.
  • EMS machines should not be used by those who cannot give informed consent.

Avoid using the EMS device if: 

  • Sensation is diminished or numbness is present in the targeted area.
  • You experience severe tingling or pins and needles.
  • Your symptoms worsen after use.
  • You are pregnant.
  • For concerns such as nerve pain, consulting with a healthcare professional before using the EMS device is recommended. 


Are There Any Risks of Side Effects When Using an EMS Machine? 

Using an EMS machine is typically safe when applied correctly, but it's important to be mindful of possible side effects [7]. Most side effects are minor and can be prevented with proper usage. If you experience any adverse effects, discontinue use immediately. Although serious side effects are uncommon, they require immediate medical attention. 

Common side effects include: 

  • Skin irritation
  • Unusual sensations in the treatment area
  • Intensified or altered neuropathic pain 

If any of these occur, cease using the EMS machine and seek advice from a healthcare professional, such as a physiotherapist.

Serious side effects, often resulting from improper use or in high-risk individuals, may include:

  • Rashes
  • Increased pain
  • Seizures
  • Disruption of implanted medical devices
  • Strokes
  • Blood clots
  • Skin damage
  • Burns 

An immediate medical consultation is necessary if you experience any of these severe reactions.


References

  1. Fitness Australia. (n.d.). Muscle hypertrophy: A practical guide. Fitness Australia.
  2. Adams, V. (2018). Electromyostimulation to fight atrophy and to build muscle: facts and numbers. Journal of cachexia, sarcopenia and muscle, 9(4), 631-634. 
  3. Wirtz, N., Wahl, P., Kleinöder, H., Wechsler, K., Achtzehn, S., & Mester, J. (2015). Acute metabolic, hormonal, and psychological responses to strength training with superimposed EMS at the beginning and the end of a 6 week training period. Journal of musculoskeletal & neuronal interactions, 15(4), 325. 
  4. Kemmler, W., Teschler, M., Weißenfels, A., Bebenek, M., Fröhlich, M., Kohl, M., & von Stengel, S. (2016). Effects of whole‐body electromyostimulation versus high‐intensity resistance exercise on body composition and strength: a randomized controlled study. Evidence‐Based Complementary and Alternative Medicine, 2016(1), 9236809.
  5. Rodrigues-Santana, L., Hugo, L., Pérez-Gómez, J., Hernández-Mocholí, M. A., Carlos-Vivas, J., Saldaña-Cortés, P., ... & Adsuar, J. C. (2023). The effects of whole-body muscle stimulation on body composition and strength parameters: A PRISMA systematic review and meta-analysis. Medicine, 102(8), e32668.
  6. Watson, T. (2017). Transcutaneous electrical nerve stimulation (TENS). World Wide Medical Services, Inc. Retrieved August 21, 2024
  7. University of Iowa Health Care. (2018). Pain medicine: Contraindications and precautions.
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