10
Pousson) In addition, several studies have shown a cross-education benefit
whereby an untrained limb gained strength when the opposite limb was trained
with EMS, just as it would be with traditional exercise.
• Muscle Mass Gains
Only a few studies have been done on muscle
hypertrophy in healthy athletes using EMS. In one study, competitive triple
jumpers had size gains of 4 to 8% in the quadriceps in 3 weeks, a 2 to 4
times better result than the control group. (Turostowski,et al.) Competitive
wrestlers experienced a 4.5% improvement in muscle mass after a 3 week
EMS program. (Gillet and Cometti) Other studies have shown that EMS training
can produce more micro-trauma than concentric training therefore leading to
more growth.
• Increase in Vertical Jump/Power
A study was conducted on athletes
performing squat jumps and countermovement jumps using EMS for 16
minute sessions three times per week for four and eight weeks. The
experimental group used only EMS and the control group used only regular
strength training. The SJ increased 14% after 4-weeks for training where
-
as the CMJ increased 17% after 8-weeks of training. There was a strength
increase of 11.45% for the EMS group and 3.65% for the control group over all.
Further research showed that EMS and plyometrics together produced significant|
improvements in the countermovement jumps. (Cometti, Maffiuletti, et al.)
• Speed Increases
Since EMS impacts the fast twitch fibers, there is good
reason to believe that it improves speed even though clinical studies are
not yet available. Careful stimulation of the muscles involved in running –
quadriceps, rectus femoris, hamstrings, calves, and the gluteals is vital to avoid
strength imbalances.
• Muscle Recovery
When EMS is utilized in sub-tetanic frequency, the
pulsation acts like a massage, increasing blood flow, releasing endorphins,
causing muscle relaxation and helping to breakdown adhesions between
fibers. During recovery, EMS can be used to speed up the muscle ability to
perform at high levels. A study (Gregory) showed that active recovery from EMS is
effective in removing lactate after exhaustive exercise. Compared to post-exer-
cise rest or light aerobic activity to help the body recover, EMS recovery showed
a tendency toward a longer all-out effort than the other forms of recovery.
• Work Beyond Normal Limits
Psychological, muscular and cardiovascular
fatigue are limiting factors in any traditional training scenario. With EMS pro-
grams, an athlete can effectively work localized muscles aerobically or anaero-
bically even after they have finished a traditional training session. EMS training
can also take place before traditional training to “pre-fatigue” certain muscle
groups before lifting.
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REFERENCE:
ONFITNESS
VOL 5 NO 4 2004
