Electrical stimulation can boost your muscle strength

If your New Year’s goals include building strength and gaining muscle, you might want to consider adding a new tool to your workout routine. Neuromuscular electrical stimulation (NMES), commonly called electrical muscle stimulation, uses small electrical currents to make muscles contract.

These devices are widely available, but their effectiveness when paired with resistance training has often been questioned.

Dr. Sudip Bajpeyi, a professor of kinesiology at The University of Texas at El Paso, decided to explore this question through research.

In a recent meta-analysis published in the European Journal of Applied Physiology, his team found that combining NMES with resistance training can lead to greater improvements in muscle strength and size compared to resistance training alone.

The research team analyzed data from more than a dozen studies that investigated the effects of NMES during resistance exercises. Meta-analyses like this one are especially useful because they pool results from multiple studies, giving a broader and more reliable picture of the evidence.

The studies included in the analysis looked at participants who performed common resistance exercises, such as squats or bench presses, while using NMES devices. These exercises typically involve lifting weights for 8 to 12 repetitions, resting, and repeating.

Researchers then compared the results of those using NMES during workouts with those who performed the same exercises without electrical stimulation.

They measured changes in muscle size and strength before and after training periods that ranged from two to sixteen weeks. The longer participants trained, the better their results.

NMES works by delivering electrical signals to the nerves that control muscle movement, bypassing the brain. “Under normal conditions, the brain sends signals through the nervous system to activate muscles,” explained Bajpeyi.

“NMES mimics this process by sending external electrical currents to the nerves, causing the muscles to contract involuntarily.”

This ability to stimulate muscles directly makes NMES an intriguing option for enhancing workouts. It might even provide benefits for people who have difficulty with traditional forms of exercise, such as those recovering from injuries or managing chronic conditions.

Dr. Bajpeyi leads the Metabolic Nutrition and Exercise Research (MiNER) lab at UTEP, where his team investigates ways to improve physical and metabolic health. One area of interest is how NMES could help manage blood sugar levels and reduce the risk of type 2 diabetes.

Building muscle mass through NMES might improve the body’s ability to process blood sugar more effectively, potentially offering a new tool for people who cannot or do not engage in regular exercise.

“Exercise is medicine, but not everyone can participate in traditional exercise,” Bajpeyi noted. “NMES could be a practical alternative for improving metabolic health by increasing muscle strength and size.”

This study highlights the potential of NMES to complement traditional exercise routines and provide benefits for people of varying fitness levels. By combining NMES with resistance training, individuals may see better results in a shorter time frame, making it a promising addition to workout programs.

In summary, the study found that using NMES during resistance training significantly boosts muscle growth and strength compared to resistance training alone. With its potential applications in both fitness and health, NMES could offer a helpful solution for a wide range of individuals.

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The research findings can be found in the European Journal of Applied Physiology.