EMS Protocol for Weightlifting/Powerlifting

[duxx]

@gciriani

I know of people routinely doing weights in Italy who add an EMS session on alternate days. My guess is that they would use Explosive Strength protocols (square wave, also known as biphasic rectangular symmetric).

As you suggested for triceps and pecs, the pulse width would be respectively 200 and 300 microseconds. Frequency would progressively increase from 105 to 120 Hz during the course of 4 weeks, and then maintained at the 120 Hz level for another 4 weeks. The Globus protocol for explosive strength is 6 sec.on/21 sec.off (it’s actually a little longer because of ramps), for 10 minutes.

According to a couple of studies, one needs a minimum of 6 weeks to induce significant hypertrophy, and significant conversion from slow-twitch to fast-twitch fibers. But as opposed to what I reported in the first paragraph, these studies stimulated the subject 7 days a week for 15 minutes.

My recommendation to you would also be to use every day the active recovery program within the first couple of hours from any training (voluntary or EMS), to enhance the benefits from training.

Thanks for your input gciriani! I will have Compex unit, so frequency/wave form/work/rest is not modifiable… I guess explosive strength program will do itr?
I would rather put both EMS and ‘voluntary’ training on the same day to have more ‘fluctuated’ training and thus greater recovery, at least CF recommends this type of protocol.
Pulse mode can be used after the EMS to ‘flush’ the muscles, etc…