Just in time for New Year’s fitness resolutions, researchers have discovered that adding electrical muscle stimulation to traditional weight training can significantly increase both muscle mass and strength gains compared to conventional workouts alone.
The meta-analysis, published in the European Journal of Applied Physiology, reveals that combining neuromuscular electrical stimulation (NMES) with resistance training produces superior results to traditional weight training methods.
Electrifying Results
“Exercise is medicine, but not everyone is able or willing to engage in traditional exercise,” explains Sudip Bajpeyi, Ph.D., a professor in the Department of Kinesiology at The University of Texas at El Paso and lead researcher of the study. The findings suggest that NMES could provide an effective boost to conventional workout routines.
“Under normal conditions, the brain activates muscles by sending signals through the nervous system,” Bajpeyi explains. “NMES mimics this process by delivering external electrical currents to the nerves, causing the muscles to contract, without input from the brain. Think of it as though your muscles are contracting involuntarily.”
The Science Behind the Study
The research team conducted a comprehensive meta-analysis of more than a dozen studies examining the combination of NMES with resistance training. They specifically analyzed research where participants performed traditional resistance exercises, such as bench presses or squats, while using NMES devices.
Training periods in the analyzed studies ranged from two to 16 weeks, with longer durations showing better results. The research compared participants using electrical stimulators while exercising to those performing the same exercises without electrical stimulation.
The implications of this research extend beyond just building muscle. Bajpeyi’s team at the Metabolic Nutrition and Exercise Research (MiNER) lab is currently investigating how NMES might help regulate blood glucose levels and reduce the risk for type 2 diabetes, with funding from the National Institute of Diabetes and Digestive and Kidney Diseases.
“NMES has great potential for improving metabolic health by building muscle mass, which can help the body process blood glucose more effectively,” Bajpeyi notes.
For those interested in trying this approach, the technology is readily accessible. According to Bajpeyi, electrical stimulation devices are easy to use and widely available on the market. The key is incorporating them into traditional resistance training routines – those typical eight to 12 repetition sets of weight training exercises.
Looking Ahead
The research team, which includes Gabriel Narvaez, a recently graduated master’s student in kinesiology, and Jehu N. Apaflo, a doctoral student in interdisciplinary health sciences, continues to explore the potential applications of this technology.
As more results emerge from ongoing studies, this combination of traditional resistance training and electrical stimulation could reshape how we approach both fitness and metabolic health improvement.
The study was published in the European Journal of Applied Physiology. Research was conducted at The University of Texas at El Paso, with ongoing studies funded by the National Institute of Diabetes and Digestive and Kidney Diseases.