Rest times look too short and I perfer Charlie pad placement chart.
Agree with rest too short but pad placement on quad and hamstring is similar with neg on top but just a different setup (one neg pad with two pos) You can always shift the pads a bit for individual comfort/tolerance.
That said, having two neg leads instead of one increases placement options.
Personal EMS trainer? How do I get that job?
I have 2 units. One has a pulse width setting max of 250us and the other has no pulse width setting. What then?
plz add me to the list, also can i work from home?
With all the respect for Charlie, I don’t think he knows much about EMS. In Europe there are trainers that have studied and researched EMS, and all they do is train world-level athletes with EMS. In this country (US), few people have done this.
Regarding rest, you don’t need a rest time 5 times the contraction time to replenish your energy stores in the muscle fiber cells. It only takes approximately the same time that it takes for the contraction. So the remaining 40 seconds are just wasted. Now cut down 40 seconds from your rest, and you will be able to have 3 contractions a minute instead of 1 contraction a minute. Imagine being able to do triple the exercise that you do in the same time, or slash your exercise time to one third.
I’m sorry to say that they at 250 microseconds of pulse width max, somebody recommended to you a cheap medical unit, and not a professional unit with the right programs for training already built in.
If you find a difference stimulating with inverted+ and - pad, it means that your unit is not delivering a symmetrical waveform. If you are looking for more serious units look up www.JDSsportcoaching.com. This guy is a CSCS, and does both sell units and train people.
Not trying to be bullish here but does the actual unit make THAT much of a difference in the training effect? For example, my better unit is the 4000 model (http://www.vitalityweb.com/backstore/ems4000.htm). What parameters on this unit are less than desirable?
Another broader question would be, how integral do you believe EMS to be in the training of a high level athlete? For example how different would the results be on Athletics athlete X with and without a good EMS regimen?
With all due respect also, you need to do your homework:
1: I started working with EMS in 1973 personally and, later, with athletes, including the holders of many World Records. That’s why so often, when you buy EMS units, you see material I’ve written as part of the accompanying literature.
2: By 1981, I was working with Dr J Cywinski, Dir of Med Engineering at Harvard,MIT, and Mass Gen Hosp and Pres of the Am Society of EEs, with over 200 patents for EMS equipment.
His experience with athletes dated back to 1952 when he was brought from Poland to the Soviet Union to develop EMS protocols for them.
3: Practical experience with contractions at the highest intensities on the highest quality athletes will show that rest times DO matter. This is always the most contentious element because those who wish to use EMS in a clinical setting want to maximise revenue by shortening treatment time. If you can get your own unit, you are not bound by this limitation.
A simple test for forum members. Do 10 maximal 10sec contractions using a 50 sec rest between, then, on another day, try 10 maximal 10sec contractions with a 10 sec rest between and see which protocol allows the contractions to stay maximal and which sees the contractions fade towards the end. The faster the athlete is, the more this will be the case.
Charlie, I apologize for my previous tone. I was wrong. 
I have a lot of respect for what you have done, and perhaps I misunderstood some of the parameters quoted by users of this forum.
A user in another thread mentioned:[ul]
[li]Width 300 []Hertz 35+ []Ramp 1s []On 10s []Off 50s[/ul]
[/li]In EMS parlance this means one contraction lasting 10 sec and then waiting 50 sec before the next contraction. One contraction of 10s is not the 10 repetitions of 10s that you just wrote in your reply. Either the athlete who posted those parameters misquoted your prescriptions, or he misunderstood them.
What I said about contraction and rest, is that after a 5-10 sec contraction the muscle only needs 5-10 sec to recharge its energy stores; I’m not talking about repetitions here. I was not trying to contradict your repetition technique. And the results you obtained training at the maximum levels speak for themselves.
I’m in favor of machines like Compex and Globus (and your Number Two seems to agree), because these contain the appropriate parameters for the right type of exercise. And I had the impression from various users that they don’t use the most appropriate frequencies and pulse width duration for their goals. What one can do for instance with a Globus machine with the maximum force program, is count 10 repetitions of maximum force stimulation (9 sec on, 15 sec off) and then push the Pause key and wait for the 50 sec you prescribe; then resume.
I have the utmost respect for your experience, but I also wanted to point out that since 1973 EMS has made a lot of progress. Unfortunately the US have not kept the pace with the research on EMS for sport training, the way it has been done in Europe. All the recent research appeared in the Journal of Strength and Conditioning Research (editor in chief Dr. William Kraemer) comes from European researchers. See ExRx.net for a link to all of these articles.
We now know how frequency is very important for the training goal, and the role played by chronaxie to target the correct muscle group. But it is too much to expect athletes, who use EMS to complement their training, to know about these things, and to be able to use the correct choice of parameters. That’s why in my opinion a programmed machine is going to deliver the results that a cheap TENS unit will not be able to deliver, especially if the user is confused about the parameters.
Okay, how about giving us a general summary of what you believe to be the right protocols? What frequency, etc. ?
I think you’re misunderstanding. What that user posted is what Charlie says.
I can only give you muscle information related to a particular goal; for protocols you have to stick to repetitions recommended by Charlie.
For pad placement read this short guide.
In a nutshell, frequency relates to fiber type, in terms of slow-twitch (type 1), fast-twitch (type 2a or intermediate), fast-twitch (type 2b). Pulse-width duration relates to chronaxie, i.e. the ideal pulse-width to contract a particular muscle group, with the maximum effect and the best comfort; i.e. upper legs muscles will have a different chronaxie compared to arms; muscle size and athlete size will also influence this parameter, the larger the muscle, the longer the chronaxie and the pulse width.
Frequency:[ul]
[li]1-15 Hz massage and recovery;
[/li][li]15-20 Hz still massage for higher level athletes, endurance for amateurs, slow-twitch fibers type 1;
[/li][li]20-50 Hz, Endurance (sport events longer than 30 min) for higher level athletes, slow-twitch fibers type 1;
[/li][li]50-75 Hz, Resistance (sport event less than 30 min, fatigue resistance required), fast-twitch fibers 2a (aka intermediate);
[/li][li]75-100 Hz, Maximum Force (sport event less than 30 min), fatigue resistance required, fast-twitch fibers 2a (aka intermediate);
[/li][li]100-120 Hz, Explosive strength, sport event duration of few seconds, no fatigue resistance required, fast-twitch fibers 2b.
[/li][/ul]See this link, for a definition of the different types of fibers and how they relate to length of sport event.
The Globus Premium Sport used to have a program called Reactivity at 125 Hz, used for sport events like jumps (basketball, volleyball etc.), throws etc. but it has been since relabeled as the highest level explosive strength.
The problem with using the wrong frequency is that if done religiously day after day, it will convert some fibers of one type into fibers of the other type. I found details of this conversion, in this excellent electrostimulation-science, college-level book: G. Vrbová, O. Hudlicka, K. Schaefer Centofanti Application of Muscle/Nerve Stimulation in Health and Disease, Springer 2008.
So if you train for a marathon, you probably want to use frequencies below 50 Hz, lest you convert some of your fatigue resistant fibers into less fatigue resistant fibers.
Pulse Width duration:[ul]
[li]Upper Leg, 380 microseconds;
[/li][li]Lower Leg, 430 microseconds;
[/li][li]Abdominals, 330 microseconds;
[/li][li]Pectorals, 280 microseconds;
[/li][li]Arm, 250 microseconds;
[/li][li]Forearm, 200 microseconds.
[/li][/ul]
The Globus Premium has a step-by-step menu that takes the user through a menu of body parts (assigning the pulse width in a manner transparent to the user). The Compex has a key that allows to select the body part on an icon, but it is not step-by-step guided, so some users forget to select the appropriate body part. The Globus Premium has a version for coaches that allows during stimulation to adjust chronaxie in run-time (i.e. while you stimulate), so that one can adjust pulse-width and feel the difference (the same way that an advanced coach like Charlie would do to adjust for different athletes, taking into account their build, goal and period during the training/competition season).
In general, work and rest have the same order of magnitude duration, and go down as the frequency goes up. This is purely a physiological consideration on the energy expenditure of the muscle. For instance after a 6-second explosive-force contraction of fast-twitch fibers at 100 Hz, I may need 20 seconds to recharge the chemical stores of the muscle having spent more energy than in a 10-second contraction for endurance at 35 Hz, needing only 12 seconds to recharge. But this is only a guideline and for particular results you better stick to your coach’s protocol. Do not confuse an EMS contraction with a repetition, just because the muscle wobbles.
Current intensity is recommended below your threshold point for pain. More is not needed if the pads are placed correctly. If pain persists perhaps you need larger pads. However, even below pain threshold, if stimulation is not done gradually your muscle will be sore the next day. EMS is like traditional training, if you exert your muscle too much, the muscle adaptation process (which is always accompanied by an inflammation and a destruction/rebuild of the fibers) will be too much, and you will not be able to exercise as much in the following days, losing any training gain. This effect is called DOMS (delayed onset of muscle soreness), and Globus and Compex EMS devices have a program you won’t find in less expensive units, called Active Recovery, which continuously modulates frequency between 1 Hz and 8 Hz, speeding up the recovery process. Endurance athletes swear by it, because it helps them reduce DOMS from 3 days to 12-24 hrs, and be able to train more. See this user forumfor the following revealing testimonial:
From my own personal experience…I just ran the NYC marathon on Nov 4th. It took me about 2 hours after I finished to get my stuff, and get back to my hotel. I did a lot of walking in between to get to the subway, etc…about 15 blocks…And when I got back to my hotel, I did active recovery on my hamstrings, calves, and quads. By the time I left the hotel at 7pm that night, my legs were feeling great. I did a 30 minute run the next day, with NO SORENESS! And then I did AR on the same 3 muscle groups. This is my first marathon using the EMS for AR (active recovery) during training and after the event. And I can say this, I’m already back to running normally within the week after. All my other marathons I would have been out of running for at least 2 weeks!
Cheaper units have voltage generators, instead of the more performing current generator of the Globus and Compex units. Voltage generators result in a not-as-reliable contraction: as more blood flows in your muscle fibers the muscle will be more conductive, the cheaper unit will let more current flow through your muscle, a current generator like the Globus and the Compex will keep the current constant, keeping you on goal all the time. Globus devices in addition have a 3 Hz pulsation during the (10 sec or so of) rest, which helps pump blood through your muscle and speed up muscle adaptation (the training effect).
One word about ramps: they only serve to make the stimulation more comfortable and therefore help you increase your current intensity level (mA). For instance, do not use a ramp and you may stop at 30 mA, use a ramp and you may be able to be comfortable with 40 mA. All Globus and Compex models have built-in ramps of about 1.5-2 seconds. Any ramp longer than that will only deplete your chemical energy stores, in the muscle fibers, faster and will be detrimental in contracting your muscle at the training level you want.
Again I cannot say anything about Charlie’s specific protocols, and training tips, because I’m not a trainer, and I’m not in his league. :o However, the science is incontrovertible and I think I can speak about what I’ve learned. I hope that what I wrote above helps.
I have no credentials to speak of, but I’ve learned quite a bit on the science behind EMS in the last couple of years; I also went to an EMS workshop in Italy, by an EMS coach who consulted both for Globus and Compex, and who is the author of a book exclusively on EMS training (which I translated in part). This person has a degree in Sport Medicine and trains world champions (just on the EMS aspects). Italy was the largest market for Compex and Globus at the beginning of the decade, and healthy competition between them produced EMS devices that have no peers in sport training.
Giovanni Ciriani
I toally agree CF, months ago I did max contractions with short rest times (10-15s) and boy was it bad, kinda like during 3x200 at 95% resting 3mins.
These questions are to any and all.
I have a question regarding the frequency. If you were working at a frequency of 75Hz could you extend the period beyond 10 seconds. Couldn’t you extend the period to around 40-50 seconds? The only reserve I have about this is that it could be hard to maintain a high level of contraction.
Another question, I have been incorporating stim lately and the first few weeks I felt good solid contractions, but the last two sessions it has been more painful and more of a straining sensation at a lower intensity than what I have been doing. Is there a reason for this. I have been doing 10/50 at 100Hz.
Q1: Why would you want to?
Q2: How many weeks has it been?
If 10 is good 10,000 must be great! 
You will have to forgive me, my knowledge isn’t that great upon this type of modality so it may sound absurd.
A1. I would want to do it to increase the contractile ability of my fast twitch muscles while being suplied by the lactate system.
A2. This is my third week of stim. The issue started on the 4th and 5th (today) sessions.
Isn’t this the reason Charlie often recommends 2 week blocks of max strength EMS work?
Yea, thats based on 3 times a week and I was only doing twice a week. What your saying makes sense though.
I was thinking then stim on the last two weeks of each 4 week block of training.
My next strength block is 5X5, then I will be doing 6X3. Does that sound alright?
I just got the 4000R and used it on my feet and hamstrings last night. 140Hz w/Russian Stim.
I made some minor errors while learning how to use it (YOWZA). You’ve never seen a guy reach for the dial that fast! YIKES
I’m no expert, but I will say from my limited use that there is NFW you could do 10 sec on and 10 sec off for 10 reps if you have it turned up on any reasonable intensity; your muscle would just give up. NO WAY. I was doing 9sec on and 45 off and by 8 reps was feeling substantial fatigue. I chose these times to keep the ratio of work/rest the same as Charlie’s recommendations, since my machine can do no more than 45sec rest. So I just backed off on the stim time, and added a rep (11 instead of 10) to make the work time the same overall.
I’ll be using it on glute and lower back over the weekend, and will report back. Still learning intensities and pad placement as I go.
John
[ol]
[]Russian stimulation was the prehistory of EMS enhanced sport training. Modern Sport Medicine researchers and trainers work nowadays exclusively with biphasic rectangular symmetrical waveforms. []Russian stimulation is very uncomfortable compared to rectangular wave forms. This results in the athlete not being able to go up as much as with rectangular.[*]Regarding protocols, trainers all agree that training has to be adapted to the athlete, his/her goals, etc. I believe that the original 10/50/10 prescription of Kots was intended not to overfatigue the muscles, so your modification to 9/45/11 makes sense. Charlie may prescribe some variation on this based on his experience.[/ol]