Electrode placement during EMS training
How to train your muscles at home with EMS
With electrical muscle stimulation, or EMS for short, you stick several electrodes on the skin and stimulate the underlying muscles with electrical stimulation current pulses. Your muscles contract in time with the stimuli and are strengthened over time, which can help you build muscle and lose fat. The electrical current pulses come from a special EMS device to which the electrodes are connected. That's the theory, but what does the practice look like? How can you use EMS training from home to effectively build muscle and what do you need to consider? We will be happy to help you.
If you have any questions, please feel free to contact us at any time. Our trained medical product advisors will be happy to help you. You can reach us by phone at +49 7152 - 353 911 - 0 or by email at firstname.lastname@example.org.
EMS Training: Train successfully at home in 7 steps
- Place the EMS electrodes at the appropriate points on your body (be very precise, as the position of the electrodes can determine the training success - if necessary, vary the placement slightly until you optimally address the muscles).
- Connect the electrode to the EMS device.
- Select the appropriate programme (if you have any questions about the programmes, please contact us)After you have set the intensity, you can start directly.
- After you have set the intensity, you can start directly.
- Remove the electrodes after the workout
- Put them back in the package and clean the skin.
- Give the muscles you have just trained a two-day rest period to regenerate.
A training session usually lasts between 15 and 20 minutes per muscle group plus preparation time and follow-up time.
You can follow different EMS training plans:
- Circuit training: You train the whole body in one session and schedule two days off between sessions.
- Split training: You train different parts of the body alternately every day and repeat the training cycle every three days.
Keep in mind that for optimal current flow, the skin areas where you place the electrodes should be clean and free of creams or sweat. We recommend a special contact and cleansing spray to clean the skin before placing the electrodes. As with conventional training, you should also make sure that you drink enough water. It is recommended to drink about 2 - 2.5 litres of water a day . If you do a lot of exercise or sport, even more.
Additional note: Seek medical advice before using EMS for the first time to rule out any risks. People with pacemakers, metallic implants (including IUDs), serious/chronic illnesses or pregnant women should refrain from EMS as a matter of principle. The doctor can explain more details to you.
EMS device with matching electrodes
EMS Training: Examples of use and correct stimulation
Depending on the area of the body to be treated by electrical muscle stimulation, different electrode placements must be considered. Take a look at various examples of EMS training at home and find out how to ideally place the electrodes for this.
Shoulder and arms
Chest, Back & Abdominals
Which intensity is right for you?
The results of the training improve with increasing intensity. For beginners it is important in the beginning not to train too much with too high intensity. Slowly increase the intensity and reach a higher level step by step. The contraction that seems maximum tolerable to you at the beginning will feel largely bearable after a few training sessions.
Not a complete replacement for traditional muscle training
Please note that EMS training at home is not a "sport" in itself. For optimal fitness, you should continue to use and train your muscles conventionally. EMS training is an effective extension of this. In this case, it is worth taking a look at professional sports, where athletes train normally and use EMS on the side to strengthen individual muscles.
If you want to achieve maximum success, you can use EMS during training. For example, perform dumbbell training and support your biceps with EMS by performing the exercise synchronously with the impulses of the device. Using it while jogging or on the ergometer effectively combines endurance and strength training. In this way, you work your muscles in addition to the regular training via the electrodes, whereby the current pulses should be slightly reduced.
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What do you have to pay attention to during EMS training?
The following list gives you an overview of the special features you should pay attention to before EMS training:
- Equipment quality: You need an EMS device with which you can achieve your training goals. Furthermore, it should be officially tested and certified for your safety, recognisable by the CE marking.
- Electrode quality: Go for high-quality EMS electrodes instead of cheap alternatives. Often the latter are quickly used up as well as insufficiently tested. In addition, in many cases they do not transmit the current pulses properly. Find out how you can prolong the life of the TENS EMS electrodes
- Electrode placement: Place the electrodes correctly. Normally, one electrode is placed at the base of the muscle and another one in the middle of the muscle. For more details, please refer to the enclosed information for our units.
- Training programme and parameters: Make sure you select the correct training programme or EMS parameters.
- Functionality: Does the device offer an EMS programme for the muscles you want to train? Good EMS trainers are also characterised by the fact that they also include TENS programmes. This means you are ideally prepared in case of sore muscles or injuries.
- Regeneration: A break of at least two days between training sessions is recommended. If you use your muscles too often, it can lead to overtraining, which can be harmful.
EMS device with matching electrodes
In summary: How your individual EMS training at home works
Training in your own four walls works very simply: you buy an appropriately high-quality mobile device for EMS muscle stimulation, apply the self-adhesive electrode pads to your skin, connect them to the TENS/EMS device and let the device and your muscles do the work. This way, with the help of EMS training, you can train your muscles very easily and individually, even at home. With mobile EMS training, you are flexible in terms of time and do not have to follow the tightly timed schedule of an EMS studio. You also save the time and effort of travelling to and from the studio. You simply take the time to do your training at home once a week. However, just as with conventional training and sports, it is important to train regularly and for the long term to strengthen your muscles, build and maintain muscle mass.
Comparison: Costs for EMS training at home and in a studio
The prices for EMS training in the studio are relatively high and comparable to those for a personal trainer, because during the training a trainer is usually at your side the whole time for your individual support. Of course, this costs money. For EMS training in a studio, you have to calculate with about 20 euros per unit, depending on the contract model. With one training session per week, the costs will be around 80 to 100 euros per month.
Costs for EMS training at home? EMS training at home is significantly cheaper than training in a studio. For mobile EMS training at home, the purchase costs for an EMS device are incurred once. The equipment for a high-quality TENS-EMS combination device is about 170 to 200 Euros. Long-lasting, self-adhesive stimulation current electrode pads can be used 40 to 50 times, so they have a life span of up to one year. After that, the adhesive effect and thus also the current transmission can decrease. With regular use, the monthly costs for the electrode pads are about 1 to 5 euros per month, depending on the pads used.
 Prof. Dr. Kemmler von der Universität Erlangen-Nürnberg beantwortet die wichtigsten Fragen zum EMS-Training. (2017). newsystEMS. https://www.newsystems.online/wissenschaft/prof-dr-kemmler-von-der-universitaet-erlangen-nuernberg-beantwortet-die-wichtigsten-fragen-zum-ems-training/
 Flüssigkeitsbedarf - soviel Wasser braucht der Körper. (2020). Gesundheitsportal. https://www.gesundheit.gv.at/leben/ernaehrung/info/fluessigkeitsbedarf