Recently, I just bought an EMS machine, and so I embarked on a quest to find out all I could about EMS protocols and how to operate the machine. I found a lot of my answers in the CFTS, the forum review, the article Charlie wrote for t-mag, and in the forums themselves, but there are still a few other things I wanted to know that I was hoping maybe Charlie, or anyone else, could tell me (yes I used the search function, and yes, I already went through the 49 pages of posts in the experts strength training section manually to see if there was anything in there).
I’ve heard it mentioned that 80hz is the minimum you want to work at for a strength building workout. Is this true, and is a machine with the capability of 100hz have enough juice for a strength workout?
What is pulse width? How does it affect the muscle being worked? What pulse width is recommended?
Does the shape of the waveform matter?
Does EMS strengthon the tendons (someone asked this question in an earlier thread and got no response)?
Why are pads that are 4 inches square recommended? Are circular pads acceptable? Is it also acceptable to use pads that are smaller in size than 4 inches?
When programming the machine, do you want to be using maximum amplitude? Why?
I know some of these questions might sound pointless, dumb, or obvious, but when I do something I want to do it right. If anyone else has any questions about EMS throw them up on this thread and hopefully we can get everything answered and consolidated into one place so information isnt scattered everywhere. Thanks in advance for any answers
Step 2: Place 4x4’’ metal plate on desired muscle area. (Use duct tape to secure firmly into place. Be sure to leave a portion of either end of the metal exposed)
Step 3: Plug in power cord (make sure the wires aren’t touching!)
Step 4: (Using insulated gloves) Briefly touch the two wires to the metal plate. This should induce a “shock” DON’T WORRY that’s just the PalmtagTM EMS machine doing it’s job.
Step 5: Repeat step 4 until muscles feel sore.
Note: Extreme burns and nerve damage may ensue from electrical stimulation.
*Palmtag Inc. Is not responsible for any or all personal damage that may ensue from the normal operation of PalmtagTM products.
80-100Hz is fine; usually the same Hz is used for pain relief when doing therapy– it’s more of a comfort issue. Some people suggest even lower Hz.
Greater pulse width is used if the pads are far apart; basically it’s just more energy.
I don’t believe EMS is directly strengthening tendons; perhaps indirectly by increasing blood flow and thus speeding up the recovery process – eccentrics for tendon strength.
Large pads are good if you want to ensure you hit the motor nerve on spot.
Maximum amplitude for large muscles; crank it up so that the contraction is bigger than any voluntary contraction.
There seems to be dissensus about the rest period; CF suggesting min. of 50s, whereas others suggest a ratio of 1:5 being fine. I still wonder if 4s contraction + 40s rest is enough, since the ratio is 1:10 (regardless of the 50s threshold)?
I’m not sure that 80MHz is the minimum. You need to have the frequency high enough that you get a complete contaction of the muscle. If the muscle has time to relax bit between pulses, then that is not good. However I think that most people can go down to 50 or 60 Hz and perhaps lower.
Higher freqencies may get uncomfortable and drain the batteries of your EMS unit faster. Not sure if there are any advantages to going to higher Hz. Anyone?
Why are pads that are 4 inches square recommended? Are circular pads acceptable? Is it also acceptable to use pads that are smaller in size than 4 inches?
You can use whatever pads work best for getting good contactions in your target muscles. Feel free to try out different ones.
When programming the machine, do you want to be using maximum amplitude? Why?
Crank it up to as much amplitude as you can stand. Why? You are trying to build strength and one of th advantages of EMS is that you can create contractions that are greater than those you could create voluntarily…so take advantage of that. For most muscles and machines, you won’t be able to stand max amplitude!
I ended up buying the EMS 7500 (I guess it’s formerly known as the 6500). Anyways, not that it’s arrived and I’m experimenting with it, I have more questions! So hopefully those can be answered too.
When using this particular EMS (for anyone else that might have it) in terms of recovery do you put it into constant mode and set it to the lowest hertz setting (2hz)? Or do you put it into synchrous mode with a 1 second ramp, 2 second contraction, and 2 second rest?
I think you have to test and find the settings you like the most. It also depends on the amplitude you use. I like longer contractions with quite low amplitude; 5Hz 25s contr./5-10s rest, no need to ramp since the power is at such low levels (just on/off). I like the muscle-shake-feeling at 5Hz, pretty close to a shaking massage.
You can also change the settings during use; start with 2-5Hz, continue with 8-12Hz and finish with 16-20Hz. You might want to shorten the contraction time (and expand the rest period) as the Hz goes up.
Now, could someone please explain the 50s rest rule, what’s the idea (physiology) behind it, and how does it change if contractions are kept shorter (like 4-5s). What’s up with the 1:5 ratios for shorter contractions; what’s the rationale behind that? Let’s clarify the situation!
How do i find the CFTS forum review? And also can somebody please give me the name of a machine that will actually allow you to use 50 seconds of rest with 10 second contractions. Its frustrating when i go on the net to find a good machine and the specs dont tell me what contraction and rest times they have.
The EMS 7500 (which I just bought) allows for the 10 second contraction, 50 second rest. However, it is only dual channel (4 pads) so you can only do 1 leg at a time. From me experience with it, it seems to have enough power to get in a good strength workout. However, for recovery purposes you cant quite get the recommended 1 sec on, 1 sec off pulse mode, and it really pisses me off. The price is right too, it only cost me $50.
I believe it was the in CFTS where it says to use it in pulsing mode with 1 sec on, 1 sec off. I just like to follow things to the letter sometimes, and so it kinda made me mad.
Still eager to know: relative 1:5 for any period of contraction, or absolute 50s rest, regardless of contraction length? Does fibre-recruitment set the 50s parameter, giving the fast-twitch fibres enough rest to recover for the next contraction?
A combination of both. The longer the contraction, the longer the relative rest period. The objective is to keep the contractions as strong as possible throughout the contraction series. In my experience, the 10/50 has worked for sprinters but may not work for other events. On Milt Ottey, formerly world’s no1 high jumper, the contraction waned at 6 sec, even with 50 sec rest (believe me, he was in shape!)
So it might work better for throwers and jumpers to use 6/50. Shorter contractions might make shorter breaks possible. For weight lifters or throwers, perhaps 3/30 or 3/40. It’s open to individual experimentation.
Thank you for clearing that up! I think a lot of jumpers and thrower will find it hard to keep a tetanic contraction for more than 5-6s (maybe not a bad thing after all – short but explosive). Perhaps it has something to do with why they chose their respective events in the first place; reliance of a direct elastic response is a key factor.
I used the Powerstim equipment, which was the athletic off-shoot of Slendertone from the UK. After numerous ownership changes, they stopped making the Powerstim equipment a while ago but I see that Slendertone is back in the US in infomercials, selling an EMS belt for the abs- they had Gerry Rice in the commercial. Maybe they’ll re-launch the rest of the lines.
As for whether to use a protein shake: I think I’d use glutamine afterwards, as you usually stim before bed.
There are a number of threads in the archives covering your topic and there is further detailed info on exact protocols in CFTS and the Forum review. (all EMS equip comes with a warning not to use it across the chest and arms are painful at sufficient intensities.)
Number Two has a Compex unit and likes it and I’ve used Compex equipment with the manufacturer a few years ago and found the wave form very comfortable (all things considered!)
I had some issues with their pre-set protocols but they’ve changed them since then. Perhaps No2 can post his latest experiences.
I still have my Powerstim unit- a big sucker with 16 pads. The rechargeable battery was pooched after 15 years but I recently got it fixed. Still kicks ass.
The pros on the Compex unit are the large variety of pre-set programs (and levels within programs) and the convenience of the system (warms you up and cools you down automatically, and changes the settings within the program). Check out the review I wrote at http://www.charliefrancis.com/index.php?option=com_content&task=view&id=27&Itemid=2
Hopefully it provides you with more information on the Compex unit.
