Can EMS Build Muscle?
Some studies report increases in muscle size and performance after NMES training, but outcomes depend on protocol and should not be generalized to every device.
Muscle contraction is the mechanism
Electrical stimulation can depolarize motor nerves and cause muscle contraction. Repeated sufficiently strong contractions provide a plausible training stimulus.
What studies found
A 2020 abdominal NMES study reported significant increases in rectus-abdominis and lateral-abdominal-wall cross-sectional area after eight weeks, alongside strength and endurance gains. Other studies report performance improvements.
Why conventional training still matters
Research comparing stimulation and voluntary exercise has found benefits from stimulation, while combined exercise plus stimulation can also perform well. EMS should be considered an adjunct rather than an excuse to abandon progressive exercise.
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