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How can you optimally increase your strength and performance through electrical muscle stimulation?

How can athletes improve their performance with EMS training?

Electrical muscle stimulation can be a useful addition to the training of all professional and recreational sportsmen and women and achieve tangible results in building muscles.

A muscle is, among other things, composed of numerous muscle fibres. To develop our muscles, they have to work. During normal training, a large number of muscle fibres in a muscle contract, but not all of them. With the help of electrostimulation, a large number of muscle fibres can be mobilised and contracted. With electrical muscle stimulation, you can achieve the following training goals:

  • strength training: the ability of a muscle to exert a force against resistance
  • muscle mass build-up: Increases the volume of the muscles
  • endurance training: the ability to sustain effort over a long period of time
  • to reduce the stress on the joints to a minimum 


(Fig. shows the training with the TENS EMS Combo Device STIM-PRO X9 and the 5 x 5 cm electrodes)

The ideal program for your application:

Since the stress sensations and goals of EMS training are very individual, we have compiled an overview with different requirements for you. Simply connect and attach electrodes, select the program and start the training:

All programs are included in our TENS-EMS device STIM-PRO X9.

Strength workout:

Beginners: We recommend the program P18.

Advanced: In this case we recommend program P20.

Muscle building:

Beginners: We recommend program P22.

Advanced: In this case we recommend program P24.

Endurance workout:

Beginners: We recommend program P26.

Advanced: In this case we recommend program P28.

How do I stimulate the muscles to get results?

The number of muscle fibres that are being targeted is determined by means of various parameters. First of all, every strength training should begin with the warming up of the muscles.

1. The correct placement of the electrodes is important

The correct electrode placement on your skin is very important for training success with EMS.

In our short explanation video (1:19 min) we show you by means of examples at which points you should correctly attach the electrodes to your abdominal muscles, your biceps, the chest muscles, shoulder muscles and to your thigh. Detailed information about other body regions can be found on our EMS Training & Survey page.

2. Pay attention to the correct intensity level

Especially for beginners it is important not to train too much with too high intensity in the beginning.

The aim is not to quickly fatigue the muscles and provoke painful muscle soreness. Instead, increase the intensity slowly step by step and slowly reach a higher level.

For best results, EMS training should be used in addition to regular training. EMS training, for example, allows you to increase endurance, strength and volume in your muscles and reduces the risk of injury by developing more strength with less effort.

3. continuity is the key to success

Be patient. According to a study of the faculty of sports science in Dijon (France) showed that the visible muscle gain of the thigh muscles (knee extensors) is already significant after 8 weeks of electrostimulation training:

  • 26% increase with 4 EMS training sessions per week. Without electrical stimulation training, the rate decreases rapidly.¹


What other advantages does the EMS training offer?

Electrostimulation allows you to improve the recovery of your muscles after training sessions as part of your training programme. It provides relaxation and regeneration of the muscles after an exertion (e.g. by a competition) and relief of pain with the help of regeneration or massage programs.

In summary, electrical stimulation offers many possibilities to support the development of the muscles. Whatever your starting level, electrostimulation can be tailored to your individual needs to improve your performance in addition to regular training.


1: Gondin, J., Guette, M., Ballay, Y. et al.: “Neural and muscular changes to detraining after electrostimulation training” (English)

Do you still have questions about the training for athletes?

Personal consultation by phone: +49 (0) 7152 - 353 911 - 0 or contact us.

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