Is Electro stimulatio better then strenght training
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Comparing Electro Stimulation and Strength Training: Which is Better?
Introduction to Electro Stimulation and Strength Training
Electro stimulation (EMS) and traditional strength training are two popular methods for enhancing muscle strength and performance. EMS involves using electrical impulses to stimulate muscle contractions, while strength training typically involves resistance exercises using weights or body weight. This article synthesizes recent research to determine which method is more effective for improving strength and performance.
Effectiveness of Electro Stimulation on Strength Parameters
EMS and Maximal Strength Gains
Research indicates that EMS can significantly enhance maximal strength. A systematic review found that EMS training, particularly with a stimulation intensity of ≥50% maximum voluntary contraction (MVC), leads to notable strength gains in both trained and elite athletes. Another study confirmed that EMS could increase maximal strength by up to 79.5% in dynamic exercises and 58.8% in isometric exercises.
EMS and Performance in Trained Athletes
A mini-meta-analysis of five randomized controlled trials (RCTs) showed that whole-body EMS (WB-EMS) had negligible to small effects on lower limb strength and power compared to conventional strength training. However, the same study noted slight improvements in sprint performance for the EMS group. Another review highlighted that combining EMS with voluntary activation and specific movement patterns could positively influence strength and performance adaptations in athletes.
Comparing EMS and Traditional Strength Training
Strength and Muscle Hypertrophy
When comparing EMS to traditional strength training, studies have shown mixed results. One study found that both EMS and strength training significantly increased muscle thickness in the elbow flexors, but there were no significant differences between the two methods. This suggests that EMS can be as effective as traditional strength training for muscle hypertrophy.
Jump and Sprint Performance
Research on the effects of EMS on jump and sprint performance has shown that EMS can lead to improvements, but these are often comparable to those achieved through traditional strength training. For instance, a study found that both static and dynamic WB-EMS exercises led to similar increases in maximal strength and jumping performance. Another study reported significant improvements in jump and strength parameters after a 10-week WB-EMS training program, although the differences between various EMS frequencies were not significant.
Functional Mobility and Strength in Special Populations
In populations with specific needs, such as individuals with multiple sclerosis (MS), EMS combined with resistance training did not show superior results compared to resistance training alone. This indicates that while EMS can be beneficial, it may not always provide additional advantages over traditional methods.
Conclusion
Both EMS and traditional strength training are effective for improving muscle strength and performance. EMS can be particularly useful as a complementary training method, offering similar benefits to traditional strength training in terms of muscle hypertrophy and performance enhancements. However, the additional benefits of EMS over conventional strength training appear to be limited. For optimal results, combining EMS with traditional strength training and tailoring the training regimen to specific performance goals and individual needs may be the best approach.
Sources and full results
Most relevant research papers on this topic
Electromyostimulation—A Systematic Review of the Influence of Training Regimens and Stimulation Parameters on Effectiveness in Electromyostimulation Training of Selected Strength Parameters
Effects of Whole-Body Electromyostimulation on Strength-, Sprint-, and Jump Performance in Moderately Trained Young Adults: A Mini-Meta-Analysis of Five Homogenous RCTs of Our Work Group
Effects of electromyostimulation on performance parameters in sportive and trained athletes: A systematic review and network meta-analysis
Electromyostimulation—A Systematic Review of the Effects of Different Electromyostimulation Methods on Selected Strength Parameters in Trained and Elite Athletes
Effects of Four Weeks of Static vs. Dynamic Bodyweight Exercises with Whole-Body Electromyostimulation on Jump and Strength Performance: A Two-Armed, Randomized, Controlled Trial.
Effects of an Impulse Frequency Dependent 10-Week Whole-body Electromyostimulation Training Program on Specific Sport Performance Parameters.
The Effects of Superimposed Whole-Body Electromyostimulation During Short-Term Strength Training on Physical Fitness in Physically Active Females: A Randomized Controlled Trial
Effects of long-term resistance training and simultaneous electro-stimulation on muscle strength and functional mobility in multiple sclerosis
Changes in Muscle Thickness after 8 Weeks of Strength Training, Electromyostimulation, and Both Combined in Healthy Young Adults
Treatment Parameters of High Frequency Electrical stimulation as Established on the Electro-Stim 180.
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