Can you improve your sports performance with electromuscular stimulation (EMS)? The answer is a resounding yes! Numerous scientific studies have demonstrated the benefits of electromuscular stimulation for athletes. Initially used to train elite gymnasts in the former Soviet Union, this painless technique has since gained popularity in the sports world. Today, athletes of all levels and disciplines, including endurance sports, contact sports like rugby, jumping sports, and board sports—incorporate electromuscular stimulation into their training routines. EMS helps optimize training, strengthen muscles, and speed up recovery. In this blog, we’ll explore how muscle stimulation can help you enhance your athletic performance.

man lifting weights with Compex device

Integrating Electromuscular Stimulation Into Your Training

Increase Muscle Strength

A controlled study with a test group found that after four weeks of strength training using electromuscular stimulation, maximal strength increased by approximately 15%. By the eighth week, strength had improved by 27%.¹

You can achieve similar results with a targeted program. Compex® models such as the Sport Elite 3.0 and Wireless USA offer programs like Strength and Explosive Strength, designed for maximum contractions, similar to bodybuilding training.

One key advantage of electromuscular stimulation is that it bypasses the brain’s central command, allowing you to push muscle fatigue further. Unlike voluntary training, where rest between sets is needed due to central nervous system fatigue, EMS enables a higher number of repetitions that would be difficult to achieve in traditional training.

Increase Muscle Mass

The same study found that muscle mass gains take longer to develop, requiring approximately eight weeks to achieve a significant 8% increase in muscle volume.¹

Can EMS help build abs? Yes, electromuscular stimulation works on all muscle groups. With three sessions per week for 6-8 weeks, you can strengthen your muscles. However, EMS only works on muscle fibers—it does not burn fat. While you can replace some weight training sessions with electrostimulation, its advantage lies in the ability to target specific muscle groups in isolation.

Boost Endurance and VO₂ Max

A study found a 5% increase in VO2 max, which measures the body’s ability to consume oxygen during exercise—an essential indicator of aerobic performance.²

How does Electromuscular stimulation help improve VO₂ max?

  • Enhanced muscle capacity: Targeted muscle activation builds strength and endurance, leading to more efficient performance over extended periods.
  • Fast-twitch fiber recruitment: EMS stimulates type II muscle fibers, which are often underused in traditional endurance training. This enhances muscle efficiency and aerobic endurance.
  • Faster recovery: Improved recovery allows for better training consistency which can positively impact long-term aerobic performance.
  • Cross-training benefits: Combining EMS with traditional training maximizes endurance gains and overall performance improvements.

While EMS is not a substitute for full-body aerobic workouts such as running, cycling, or swimming, it is an effective complement that enhances specific muscle capabilities and recovery, indirectly improving VO₂ max.

man running on treadmill

Optimizing Warm-Ups to Prevent Injuries

Using electrostimulation before training helps warm up muscles and reduce muscle fatigue. Compex's Warm-Up program is quick and easy to use alongside traditional warm-ups.

Improve Vertical Jump Performance

Early 2000s research showed that electromuscular stimulation could significantly enhance jump height. Volleyball players experienced an average 14% increase in vertical jump height.³

This is particularly valuable for sports such as basketball, volleyball, football, and rugby, where vertical jumps, blocks, and rapid directional changes are crucial. A higher jump can be the difference between scoring, blocking, or intercepting a pass.

Moreover, an improved vertical jump indicates increased muscular power. Training this ability intensely engages leg muscles (quadriceps, hamstrings, and calves), enhancing overall strength, speed, and explosive power.

Accelerate Muscle Recovery

Proper recovery is essential for optimal performance. Muscles and joints need time to regenerate and eliminate metabolic waste. Using electromuscular stimulation within hours of exercise helps:

  • Improve blood flow
  • Eliminate metabolic waste⁴

EMS is a reliable post-exercise recovery therapy, enhancing recovery speed and quality, ultimately boosting future performance.

man using wireless compex device on legs while sitting

Summary: Can Electromuscular Stimulation Help Improve Sports Performance?

Sports scientists and health professionals recognize EMS as an effective training and recovery tool.

Electromuscular stimulation is a safe and proven technology, particularly when using FDA-cleared devices like Compex products. Many studies supporting its benefits have been conducted using Compex electrostimulators, a market leader in EMS technology.

Final Thoughts

Electromuscular stimulation is an excellent addition to any athlete’s routine. Whether you aim to build strength, increase endurance, or improve recovery, EMS can provide significant benefits when used correctly.

Want to take your training to the next level? Explore our full range of Compex devices and find the perfect fit for your needs.

References

1. Gondin J, Guette M, Ballay Y, Martin A. Electromyostimulation training effects on neural drive and muscle architecture. Med Sci Sports Exerc. 2005;37(8):1291-1299. doi:10.1249/01.mss.0000175090.49048.41

2. Amaro-Gahete FJ, De-la-O A, Sanchez-Delgado G, et al. Whole-Body Electromyostimulation Improves Performance-Related Parameters in Runners. Front Physiol. 2018;9:1576. Published 2018 Nov 13. doi:10.3389/fphys.2018.01576

3. Maffiuletti NA, Cometti G, Amiridis IG, Martin A, Pousson M, Chatard JC. The effects of electromyostimulation training and basketball practice on muscle strength and jumping ability. Int J Sports Med. 2000;21(6):437-443. doi:10.1055/s-2000-3837

4. Warren, Courtney D.; Szymanski, David J.; Landers, Merrill R.. Effects of Three Recovery Protocols on Range of Motion, Heart Rate, Rating of Perceived Exertion, and Blood Lactate in Baseball Pitchers During a Simulated Game. Journal of Strength and Conditioning Research 29(11):p 3016-3025, November 2015. | DOI: 10.1519/JSC.0000000000000487