Muscular electrostimulation training focused on muscular hypertrophy is perhaps one of the issues that most interest professionals and the athlete in general. We leave here a short blog entry with some recommendations related to the electrical parameters to be used:
– The ideal pulse frequency for this performance is 75 Hz.
– Contraction time, considering a trained subject who has made an adequate progression with muscular electrostimulation, 6 to 8 seconds of contraction would be ideal as it would allow the application of eccentric phases simultaneous to the electrical impulse. I recommend reading the following tutorial: Eccentric training with muscular electrostimulation.
– Recovery time, thinking of a subject that starts or an advanced subject with whom we want the force generated in the contractions to be maintained over time (prevent fatigue) we will work with a density 1/2, i.e. double rest than impulse. In advanced phases where we are interested in adding a fatigue component, we can work with densities of 1/1 and even 2/1.
– At rest we can play with three possible frequencies: 3 to 5 Hz for the release of endorphins (to reduce the sensation of pain), 8 Hz for vascularisation (supply of nutrients and reduction of muscular acidity) and 0 Hz (absolute rest).
And, well, as for the formats of muscular electrostimulation we have today; Global EMS or analytical?
If you want the maximum development of a muscle group, without a doubt, analytical. The positive and negative pole of the circuit must be located within the same muscle.
Sports Sciences DEA
Physical Trainer – Col. 12.739
Physiotherapist – Col. 3.319