February 22, 2020 4 min read

Although it’s simple enough to operate, the way EMS is used can change depending on the person using it. 


From a beginner, who has no previous history of working on their fitness to the elite-level athlete, EMS can provide highly impactful benefits. 


In this article, we’re going to be talking about how to best tailor your EMS experience to your specific fitness level. We hope this information helps give you all the information and guidance you need to operate your EMS as effectively as possible. 


If you’re a:



As a complete newbie in the field of exercise, fitness, and working on improving your health, you can get used to working with EMS in your regular, daily activities. Once you’ve gotten accustomed to this type of work, you can then (slowly) move onto more and more advanced training. 


We recommend that you use EMS as a beginner:


No more than twice a week—and supplement it as your main workout for that day. 

To be able to fully warm up to getting used to the EMS, you can begin by incorporating it into your everyday movements. 


Even though at first static isolation is fine at first, you’ll eventually need to start somewhere! You can then slowly add certain movements WHILE DOING YOUR EMS SESSIONS to help you deliver optimal results.


Tapping into the power of EMS even while engaging in the simplest of movements can help increase the results! 


After a few weeks of this regimen, begin to incorporate it with one or two sessions at your gym or local workout option.


As we just mentioned, being able to simultaneously work with your EMS and also workout can be a great way to truly get optimal results. 


You can add these movements while the EMS is on or off! 


When you’ve turned it on, we recommend isometric positions like isometric mini-squats, isometric half-squats or any variations (sumo squat, wide sumo squat). 


When it’s off (in a beginning session, you should have 10 seconds of rest between each 10-second sprint), you can do anything you want (of course, we mean in the gym!). 


However, if you want our advice, we recommend squats, lunges, Bulgarian split squats, and even burpees. Adding these exercises during your workout with EMS will make your workouts way more challenging—and you’ll feel it! 



If you feel like you’ve gone past the just one or two times a week, you can try to kick it up a notch with our intermediate phase. 


Especially if you’re already working out on a regular basis—or engaging in movement activity, you can try and incorporate using the EMS about two to three times a week—in ADDITION to your already existing fitness routine.


This is great news for people who find themselves stuck at this sort of level and can’t find a way to improve! Instead of going to the gym five times a week (and still staying stagnant in your fitness), you can try working out simple three times a week but adding in two EMS sessions instead. 


As you train more and more, you can then move on to the advanced stage of EMS. 



As you get more and more used to how the EMS works and are starting to see some massive gains with the system—or you may have plateaued at a particular level, you can then move onto the more advanced methods. 


Want to see your body’s potential reach new heights? UseEMS for potentiation and muscle activation before your workout.


Before you get into the thick of things during training, you can make the most out of your warmup by tapping into the smaller muscles that are generally not activated during performance. This entire method can help you reach those muscle fibers that your workout generally surpasses. 


Tired of getting tired? During your training sessions, your muscles tend to fatigue—that’s normal. However, once they start to get fatigued, the smaller muscle groups compensate by engaging the larger muscle groups.This sort of imbalance can be resolved with EMS.


Solving tiredness doesn’t just mean during one training session, either. You can also take that extensive training regimen you already have—even if you train five days a week at the gym and take it up a notch by simply adding an EMS session, in the evening, 2-4 times per week.


We know you might be one of those people who already workout five times a week and want to push more, but don’t have time to go to the gym twice a day. This is a very simple solution to helping you improve an already tight gym schedule and supercharge your fitness routine.


It also puts your schedule at the forefront of its design. Going to the gym twice a day can be way too time-consuming, with EMS you can get additional muscle activation and contraction, in just 10 minutes, without even leaving your house!


Since most EMS sessions tend to only last a short ten to twenty minute period, you do a quick EMS workout in just 20 minutes—even while watching an episode of your favorite show on Netflix. 


And finally, you can also use an EMS as aworkout finisher. 


As you train, your ability to contract diminishes, so, at the end of your training session, you have a harder time recruiting muscle fibers. 


EMS is great at this specific stage because you can push yourself further, since EMS forces your muscles to contract without actually needing your involvement! 


This is an amazing way to go beyond your limits and get additional workload by contracting your muscles when you otherwise couldn’t due to your body’s fatigue.


This isvery advanced,so start slow! Start at a lower intensity (around 20-30 percent) and just do 10 minutes at the end of your session. A word of warning—muscle injuries could occur when done improperly, but it can be a very powerful tool to use for advanced athletes when done well.

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