Electronic muscle stimulation (EMS) can be a valuable tool for weightlifters. Here are four ways you can benefit from EMS:
- Strength – 10 sets of 10 seconds at high intensity, followed by 50 seconds of rest, is a protocol originally advocated by Russian scientist Dr. Yadou Kots to promote significant strength gains.
- Recovery – At low intensities, EMS provides a massaging effect, helping to remove waste products and increase local blood flow to deliver nutrients to the muscles.
- Rehabilitation – EMS helps prevent muscle atrophy, maintains strength during injury, provides neural input to muscles, and can relieve pain and reduce spasms.
- Assessment – Since EMS recruits white fibers first, fast-twitch dominant muscles will activate at lower intensities (see page 30 of The Elite Trainer for more details).
Kots’ method works well 4–6 hours after a workout as part of a double-split system, while the recovery method is best used the day after training. The latter can be conveniently performed while working on the computer.
Time management is key when you have a busy schedule. Most people spend at least an hour or two on the computer daily—so why not accomplish two tasks at once? Just like listening to an audiobook while driving or stretching while watching TV, you can use EMS while browsing online. For example, if you trained legs yesterday and your quads are sore today, hook up the electrodes, set the machine to a low-intensity pulsing mode, and surf the web as usual.
Tomorrow, we’ll cover one of the most popular restoration methods—massage.
