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New Meta Study Shows Neuromuscular Electrical Stimulation (NMES) Boosts Gains
Participants who used these devices while performing traditional exercises saw noticeably better results than those who relied on resistance training alone.
It’s official: A meta-analysis study published in the European Journal of Applied Physiology in early January shows that combining neuromuscular electrical stimulation (NMES) with resistance training significantly enhances both muscle mass and strength compared to resistance training alone. This isn’t just marketing fluff—it’s backed by solid science.
The study reviewed data from over a dozen research papers, providing comprehensive evidence that NMES can take your workouts to the next level. Participants who used these devices while performing traditional exercises like bench presses or squats saw noticeably better results than those who relied on resistance training alone. With training periods ranging from two to 16 weeks, the research demonstrated that longer durations yielded even greater improvements.
How to Supercharge Your Training
Here’s the science in simple terms. Normally, your brain sends electrical signals through your nervous system to activate your muscles. NMES devices mimic this process by delivering electrical currents to your nerves, causing involuntary muscle contractions. Imagine doing your bench presses or squats while your muscles are getting a bonus workout courtesy of these electrical impulses. That’s exactly what Bajpeyi’s study explored.
In the research, participants paired traditional resistance exercises (like squats or bench presses) with NMES devices. They typically did eight to 12 repetitions per set and found that the NMES-enhanced training group outperformed those who trained without NMES. Gains were measured over two to 16 weeks, with the longer durations showing better results. Consistency is key—surprise, surprise.
NMES Beyond Muscle Building
But wait, there’s more. Bajpeyi’s lab isn’t just about bulking up. They’re investigating how NMES can improve metabolic health. Turns out, building muscle mass can help your body process blood glucose more effectively, potentially lowering your risk of type 2 diabetes. “Exercise is medicine,” Bajpeyi says, “but not everyone can or wants to do traditional workouts.” For these folks, NMES could be a game-changer.
While we’re still waiting for more data, this early research is promising. So, if you’re serious about your gains and curious about the science, NMES might be worth a try. Just make sure you’re using a high-quality device and pairing it with solid resistance training for the best results.
