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Electro-Stimulation : le grand test !

Questions précises et discussions sur l'entraînement de musculation

Electro-Stimulation : le grand test !

Messagepar Fabrice SP le 01/06/2006 15h42

Après avoir revendu mon Compex que j'utilisais seulement sur les abdos il y a 4 ans, j'ai racheté ce jour un Globus Premier 200 !

L'objectif est de le fouttre sur les triceps/biceps pour voir s'ils prennent en force/masse.

Je vais utiliser les programmes de plyo et hypertrophie en plus des séances classiques.

Dans ce topic je mettrai mes progrès ou non et toute les infos trouvés sur l'EMS.

Ca fera aussi une lecon de volonté à Body, qui supporte pas la douleur des 120 mA de son Compex.

Je commence par ces mots de Charlie Francis (entraineur de ben jonhson) :

EMS: Crank it Up!

Q: What are your thoughts on electric muscle stimulation (EMS) for sprinters? If positive, please explain how they are used.

A: EMS (Electronic Muscle Stimulation) is a very useful adjunct to training. First, EMS can address muscle imbalances by specifically working one set of muscles. Second, EMS can be used during an injury to maintain the unaffected muscles. For example, an ankle sprain could make running and lifting impossible for a time even though almost every muscle in the body is ready and able to work.

Third, EMS can be used as part of the rehabilitation program. This is particularly useful with knee injuries where the VMO can be maintained without the need to bend the knee. The VMO is particularly fast to waste away during an injury, perhaps because it does a lot of eccentric work as a shock absorber.

The standard protocol for EMS strength building is 10 maximal contractions of 10 seconds duration with a 50 seconds rest between contractions. In clinical settings, the rest period is almost always shortened in order to speed up the treatments (i.e. time is money). This greatly compromises the effectiveness of the treatment by reducing the force of the contractions, even though the patient may not feel the difference.

Perhaps an analogy would help here. What would yield better average 100 meter times- 10 repeats with 20 minutes rest between, or 10 reps with one minute rest? A lot of research went into determining the protocol I describe, so don't stray from it! However, what the Eastern block discovered, but didn't tell us, is that this EMS protocol can be applied up to three times a day, if necessary, provided there is a four hour break between applications! This is especially effective for athletes who are, shall we say, nutritionally enhanced.


**********

Electrical Muscle Stimulation: by Charlie Francis
Do they have any real uses? They may be okay for rehabbing athletes, but could bodybuilders benefit from them? We went to Olympic sprinting coach Charlie Francis to find out. What he says may surprise you. Keep in mind, though, that while the beginning of the article applies more to runners, sprinters, football players, etc., later parts have applications for weight lifters and bodybuilders.

The Claims, the Doubts, and the Proof

Increase your strength beyond your natural limits!

Twenty percent maximum strength gains in three weeks!

Break through your training plateau!

Sounds too good to be true, but all this is possible with the proper use of electrical muscle stimulation (EMS). EMS has been used in former Communist Bloc countries for sport training since the early 1950s, but Western countries only became aware of its use in 1973, when Dr. Y. Kots of the Central Institute of Physical Culture in the former USSR presented a paper on EMS at Concordia University in Montreal. There he outlined the tremendous potential for strength enhancement beyond that which was possible by traditional (voluntary) training methods.

His claims raised many eyebrows and considerable effort was expended in an attempt to validate Kots' claims. Crude studies that pitted EMS-fired muscles against voluntarily contracted muscles (using Cybex machines for measurement) appeared to show that EMS wasn't as effective as Kots had claimed. However, the design of these studies was flawed due to a poor understanding of how EMS works on the neuromuscular system.

An EMS stimulus fires all the motor neurons in the treated area simultaneously, creating an uncoordinated contraction, which is primarily isometric in nature. Voluntary muscular contractions, on the other hand, roll through the muscle in a wave to generate a coordinated, directed force.

Kots was able to show, using a tensiometric device, that the muscle tension produced in a maximal EMS contraction can be up to 30% higher than a maximal voluntary contraction. This finding was corroborated by independent studies and makes intuitive sense, given the nature of the body's energy conservation system.

Since individual muscle fibers can be completely exhausted in just a few seconds, the body has adopted several strategies to prolong endurance. Slow twitch (red) fiber is used first in voluntary contractions, as it is energy efficient, though not very powerful. Then only enough strong, but voracious, fast twitch (white) fiber is added to handle the load.

In addition, muscles work their individual fibers in relays, always holding some back from even the most demanding load to maintain a reserve. Therefore, it's impossible to voluntarily contract all fibers simultaneously. The order of recruitment makes it likely that most of the fibers held in reserve will be white.

EMS works directly on the muscles, bypassing the body's energy conservation system, thus there's no limit to the percentage of fiber that can be activated. The EMS stimulus "spills over" from fully contracted fiber to activate remaining fiber (given sufficient current) allowing the athlete to experience a training stimulus that's unattainable by any other means.

The supra-maximal nature of this exercise enhances the strength to weight ratio by favoring enhanced recruitment over cross-sectional growth and also optimizes fiber splitting and the conversion of intermediate fiber to white fiber, the "Holy Grail" of power training.

Recruitment Velocity

Recruitment velocity is the rate at which a muscle fiber can achieve maximum tension, varying from 20 milliseconds for white fiber to 65 milliseconds for red fiber. Recruitment rates vary since red fiber gets a "head start" in voluntary contractions as white fiber is only added in as needed once the load has been determined.

EMS reverses the natural recruitment order, as its nonspecific current flows more easily through the bigger neuron of the white fiber (less resistance) forcing red and intermediate fibers to shorten their recruitment rates in response to white fiber recruitment, which now precedes rather than follows in the contraction.

The reversed recruitment order combined with the positive effects of high intensity make EMS ideal for improving recruitment velocity across all fiber types, a key factor in explosive events.

From Theoretical to Practical

The benefits of EMS have been discussed extensively in theory but the real challenge is the successful incorporation of EMS into a training program. There are four main uses for EMS in sport training. First, for the enhancement of maximum strength; second, as a means of recovery; third, as a rehabilitation tool; and fourth, as a motor learning and muscle recruitment tool.

Maximal Strength Enhancement

EMS is the single most intense strength building method and has the briefest improvement period of all training modalities. Kots' literature describes a maximum strength gain plateau after twenty-five treatments (which could be administered over four to seven weeks); however, in my experience, most of the benefits available were achieved within ten treatments and strength gains beyond fifteen treatments were negligible. And since ten to fifteen treatments maximize recruitment velocity, it seems logical to work between these numbers.

Long-Term Planning

Strength is the foundation for sport-specific tasks, therefore it must be established early, in both general and specific terms. Generally, strength improvement needs are very high in the early stages of a career and diminish through the years until the athlete fulfills his strength requirements and merely must maintain them (keep in mind that this point applies to non-strength training athletes).

Strength gains on the order of 25% per year, or even higher, may be required in the first few years, though the requirement drops rapidly until top international athletes factor in improvements of 6% per year or less. This leads to the question: why don't athletes continue to push their strength work to the limit throughout their careers?

High intensity training elements must compete for central nervous system energy. A novice sprinter can't tax the CNS significantly no matter how hard he tries, but as he improves, the CNS demand rises exponentially, even if the volume of sprinting remains constant. Therefore, the degree of intensification of other factors must be reduced over time if speed is to improve further.

As a result, EMS should be used for strength development as soon as fitness fundamentals are in place, with a diminishing role in routine strength enhancement as the career advances. A quadrennial plan for a top sprinter might include EMS strength building twice per year during years one and two, reducing to once during year three and only if needed in year four.

Special strength requirements, such as secondary hip extension by the hamstring, must be in place early to facilitate the correct technique needed for the development of top speed. These special strengths can be developed even before the athlete is fast enough or skilled enough to develop them through voluntary means. EMS also facilitates the optimal fiber-type ratio, which should be in place early to aid in performance over time.

Incorporation into the Training Plan

EMS strength training should coincide with maximal strength weight lifting. The two modalities are synergistic, though the introduction of EMS must be phased in to allow a smooth progression of the workload. Modern sprint training uses a triple-periodized annual plan, with three maximum strength phases, though only the first two include EMS. The third maximum strength phase is shorter, with a more moderate strength improvement goal.

In our case, the first two maximum strength weightlifting phases lasted seven weeks with a "313" loading system, that is, three weeks of high intensity lifting, followed by one week of medium intensity, followed by another three weeks of high intensity lifting to maximize adaptation.

Apply EMS work during the second and third weeks of each three week high intensity block. As our speed work, followed by lifting, occurred on Monday, Wednesday, and Friday, with speed endurance work on Saturday (Tuesday and Thursday were reserved for low intensity work, with Sunday off), we used EMS on Monday, Wednesday, and Friday, which gave us a total of twelve EMS sessions during the whole max strength phase.

This sequence allowed for the optimal number of EMS sessions in the phase with optimal recovery. (EMS doesn't require 48 hours for recovery, as it bypasses the central nervous system; however, this schedule optimized the recovery for the other training elements). The volume of explosive power and sprint work must increase seven to ten days after completion of the max strength/EMS phase for the optimal incorporation of the new abilities and to compensate for the drop in CNS stress.

When adding EMS to a program, expect your peak performance up to two weeks later than before, as you're now tapering from a much higher workload.

Selection of Muscle Groups

Maximum strength EMS is applied to the quads, hamstrings, glutes, and the erector spinae. These muscle groups play the main role in power development around the hip joint, where, at maximum speed, the power output is seven times higher than around any other joint. The abs play a major role also, and they can be treated as well, but their rotational movement and primary support, rather than power role, favor traditional high rep training. More on this later. The soles of the feet can even be treated in cases of insufficient foot strength.

Individual Sessions - Preparation

EMS works best as the last training element of the day, separated from other work by at least two hours. This is usually done at night before bed, as it can be done at home and the supra-maximal stimulus it provides is excellent for promoting the release of growth hormone during sleep.

Use a hot shower as warm up preparation, being careful to remove any oils or creams from the areas to be treated to ensure proper conductivity (oils left on the skin can cause the current to jump around the skin surface causing considerable discomfort). The increased blood flow in the muscles after the shower heats the muscle motor neurons, lowers electrical resistance, and makes them more receptive to EMS.

Start the EMS session with a gentle pulsing mode for three to five minutes to complete the warm-up before starting the maximal contractions. Warm down using the same pulsing method.

Contractions - Timing

Each muscle group is stimulated maximally for ten reps of ten seconds duration with a fifty second rest period between contractions. It's critical to maintain the rest periods as prescribed as this is the absolute minimum recovery time needed to maintain a maximal contraction on the next rep. A shortened rest period may, in fact, change the nature of the exercise so that it enhances the wrong fiber type.

Sprinters use the full ten second contraction time, though shot putters and linemen find that six seconds is about the longest they can maintain a maximal contraction. In either case, the same fifty second rest period must be maintained.

Procedure

Though modern stim equipment allows for a number of muscle groups to be stimulated simultaneously, never work more than two muscle groups at a time. The athlete must be able to determine where the stimulus is coming from. Keep the limbs straight and unsecured. Never stimulate antagonists at the same time for safety reasons. This also allows the athlete to concentrate on the contraction in isolation for learning reasons.

When stimulating the soles of the feet, have the athlete stand on the pads to prevent cramping. The athlete must always control the intensity of the contraction as the amount of current necessary for a maximal contraction varies widely between individuals depending on fiber type, fat distribution (fat is an insulator), muscle size, and injury history.

As a rule, sprinters require much less current to achieve a maximal contraction because their higher percentage of white fiber provides less resistance. The better the sprinter, the more this is so. EMS units have a "rise-time" feature (the time it takes to ramp up the contraction from zero to max) that is either preset or adjustable. Where it's adjustable, choose the shortest time the athlete can tolerate, usually half to three-fourths of a second.

Crank It Up

Most users never come near the level of contraction they need for best results, especially in clinical settings. To understand the intensity the athlete needs to experience, have him contract the quads as hard as he possibly can voluntarily, and then have him imagine a goal 30% higher than that! The contraction is massive, and it feels that way! Don't worry about "burning" the muscle though, as it takes only five-millionths of an amp to maximally contract the quad.

To give you an example of what I mean by cranking it up, my athletes would often have to bite down on a piece of leather or a stick while being "stimmed". Is it really that painful? Well, it should feel like riding up a very steep and long hill on a bike. That's the type of "burn" you should feel.

Pad Placement

Most EMS machines come with a series of electrode pads secured by Velcro straps. This is a very cumbersome and time-consuming arrangement that can be greatly improved with the purchase of self adhesive pads. Choose pads that are two inches and be sure to replace them when they lose their stickiness.

When choosing pad placements, a lot of experimentation will be needed to find the most comfortable and effective setup, though four pads per large muscle group usually helps. Since the EMS contraction is always strongest around the negative pole, you should place the negative pad over the largest bulk of the muscle to keep the contraction even throughout the muscle.

When treating the quad muscles, keep the pads towards the outside part of the upper quads to keep the current from jumping over into the groin area unexpectedly. In a four pad setup, crossing the pairs of leads in an "X" pattern may help ensure a tolerable, but complete contraction.

Recovery with EMS: The Fallacy

The search for ever greater specificity, compounded by a basic misunderstanding of exercise itself, has driven athletes away from low intensity work, much to their detriment. For decades, exercise programs have been based on the false premise that exercise doesn't count unless it's carried out at 70% of maximum voluntary contractile force or lasts at least twenty minutes, the threshold for protealysis (the breakdown of proteins in the muscle).

Once considered to be the precursor of muscular development, it's now known to be a side effect to be avoided if possible. In fact, steroids eliminate proteolysis and no one would suggest that steroids limit muscular growth!

Twofold Effect

Low intensity exercise has a positive effect not only on recovery from high intensity work but on the high intensity work itself. While high intensity exercise is anti- circulatory as it pumps up the muscles (restricting blood flow), low intensity exercise promotes circulation, which aids in nutrient transfer and hastens recovery.

Exercise of a low enough intensity will not lead to detrimental fiber type changes! In fact, the enhanced capillary density it creates leads to precisely the opposite effect! The enhanced capillary density raises the temperature around the motor neurons, lowering electrical resistance, allowing more fiber to take on the characteristics of fast twitch fiber in response to high intensity work.

The Treatment

EMS used in a pulsing mode for ten to twenty minutes at very low intensity assists with recovery by stimulating circulation and the exercise it provides promotes capillary density. The effects can be enhanced if the legs are slightly elevated during treatment. These sessions can be carried out at the end of the day, before bed, at least two hours after your last workout.

Rehabilitation

EMS can play a role in the rehab of a variety of injuries and is used extensively in clinics to treat the VMO with knee cases. But its value in the rehab of hamstring injuries is poorly understood and under appreciated.

The selection of isokinetic machines over EMS contributes to a lengthening of injury downtime as the fluid resistance on which these machines rely hits the muscle all at once, causing muscle shortening and irritation. Often, effective treatment including EMS can have the athlete back in action within ten days.

Injury Assessment

Immediately after the injury, with the leg in its normal straight position, run your hand along the hamstring to feel for a depression in the muscle to determine if there's been actual fiber separation (a third degree tear). In all but severe cases this won't have happened, meaning it's a first or second degree strain where a quick recovery can be expected.

This must be checked before swelling sets in and fills up any depression and afterwards the muscle should be wrapped, iced, and elevated in the usual fashion. Do not test or stretch the muscle, as further damage could occur and, regardless of the findings, the initial treatment remains the same. Surprisingly, it usually takes only 72 hours for the injury to heal, but extension injuries can occur above and below the original site and adhesions can form if the tissue isn't mobilized sufficiently.

During the initial 72 hours, the athlete should stay off his feet as much as possible and an EMS pulsing mode can be applied above (not on) the injury site three to four times per day to reduce swelling and promote the transfer of nutrients to the site. After 72 hours, very gentle EMS pulsing can be applied to the injury site once per day while retaining the pulsing routine four times per day above the site.

From the third day on, high intensity EMS can be applied to all other muscles to maintain fitness during the recovery period. Additional therapy should include Active Release Technique (ART) if possible, to further reduce the prospect of adhesions.

Bodybuilding Applications

Most of what I've covered has dealt with non-strength athletes and rehab settings, but what about bodybuilding? Yes, EMS does have its cosmetic uses. Much like high intensity weight training, EMS increases muscular density or "hardness". Think of Ben Johnson. If you slapped him on the back you'd think you were hitting a brick wall. Although he had a great physique, he wasn't "puffy" like Arnold; he was as hard as a rock. So the thing to think about with EMS is density, not size. Think of it as maximal strength training and not hypertrophy training.

Also keep in mind that EMS is for large muscle groups only. Although an expert might be able to pull it off, the average user will not be able to use it on small muscle groups like the biceps, triceps and calves. These muscles will "roll up" on you, plus even if you could do it (like by placing your foot in a ski boot for calves) it would be excruciating.

Bodybuilders could also use EMS to help them break through a barrier. For example, if a guy's upper body is weak as compared to his legs, he could use EMS to maintain his legs for a few weeks while focusing on upper body training. Basically, he'd be allowing all his body's recovery mechanisms and central nervous system to focus on his upper body. He wouldn't lose any size in his legs and may even see some improvement in density during this time of upper body specialization.

Here's another trick that may help competitive bodybuilders. EMS can be used to temporarily "burn off" a layer of fat in small areas. What happens is that about two millimeters of subcutaneous fat is mobilized in the area directly under the pads. You can compare this to the effect seen when shooting growth hormone, i.e., there's local mobilization of the fat at the point of injection.

Now, since that layer of fat is a protective mechanism, this isn't permanent. In fact, the effect doesn't last long at all. Once the area under the pad starts to cool, the fat starts storing again. So if you're already very lean and are competing in a bodybuilding show, you'd have to use the machine (possibly even backstage) and then cover up and keep warm until you hit the stage.

Selecting a Machine

Are the machines in the muscle magazine ads powerful enough? Most are. This is because they're designed for fat, non-athletes. It takes power to get through all that fat, after all. For an athlete who has a lot of white fiber (which conducts better) and very little fat, most machines are fine in terms of power. The machines we used with athletes were converted Slender Tone machines that were originally designed for fat women!

When looking for a machine there are a few things to keep in mind. First, I've seen good ones for as little as $280 as well as over a thousand. Some of them only allow you to use two seconds on/two seconds off pulses and rest periods. You don't want that (although that's fine for abs since abs should be trained as endurance fibers for ten to fifteen minutes at a time). Instead, look for a machine that allows you to control the rest periods. You'll want to be able to get ten second contractions with fifty second rest periods.

The price may also affect the comfort level of the machine, though this isn't always the case. More expensive machines may be more comfortable to use. A machine with higher hertz is usually more comfortable and better for sprinters, but the battery life will be very short. A low hertz machine has better battery life. Lastly, look for quality in the leads and pads.

Conclusion

No, EMS will not give you Arnold's biceps while sitting on the couch, but as you can see, it does have many uses in athletics, rehabilitation, and even for bodybuilding. Just remember, crank it up!





Il parait que le courant du Globus est différent du courant du Compex, on va voir ça ce soir. Si quelqu'un a un Cefar on pourrait faire un test aussi dessus !
Dernière édition par Fabrice SP le 01/06/2006 15h56, édité 2 fois.
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Electro-Stimulation : le grand test !

Messagepar Rudy le 01/06/2006 15h44

Je le supporte n'importe ou au max.
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Messagepar Fabrice SP le 01/06/2006 15h45

1. Sport
The Sport programs for the Compex Sport 400 primarily focus on developing specific muscle properties (strength,
hypertrophy, power, endurance). Although the actual ‘Strength' program does not follow the 10 seconds on, 50 seconds
off recommendation of Dr. Y. Kots and Charlie Francis, it does approximate the same ratio of work to rest (4 seconds on,
22 seconds off). Other Sport programs follow a work to rest ratio progression similar to that found in conventional training
(i.e. higher intensity work = shorter work with longer rest, lower intensity work = longer work with shorter rest). Other
Sport programs include Potentiation, Plyometry, Concentric, Eccentric, Stretching, Active Recovery and Regeneration.
The Potentiation program is interesting, as it is designed to be used as part of a warm-up. I don't know if there is a
practical application for this program, which involves cycles of slow to rapid pulses, finishing in a strong contraction. I
would think that a conventional warm-up would work better. However, a few of my athletes were involved in bobsleigh
this year and told me about the lack of warm-up areas at the top of the bobsleigh runs in Europe. I could see them using
this function to supplement whatever other warm-up activities they could manage.
The Concentric and Eccentric programs are intended to be used with actual weightlifting exercises, providing a
contraction on either the upward (concentric) or downward (eccentric) part of a lift, such as a squat, with a recovery
period for the opposite action. The Plyometry program is a progression of pulses and contractions performed over a 22
second cycle, increasing in intensity over this period. The Stretching program provides a steady contraction between
static stretches, so that the Sport 400 acts as a partner helping an athlete with PNF exercises. The final two Sport
programs are Active Recovery and Regeneration, which simply perform a circulatory function by pulsing the muscles,
kind of like a flushing massage.
2. Pain
The Pain programs for the Sport 400 vary between TENS-like sensations and pulsing actions. My feeling is that the
TENS-like, steady-current programs (pins-and-needles feeling) are used to reduce the sensation of pain, while the
pulsing programs slowly fatigue motor points, thereby reducing muscle tone and creating a release in the affected
muscle. Personally, I found that many of these programs have proven useful. I tend to have muscle spasms in the
cervical-thoracic regions of my back, from an old whiplash injury. The Cervical and Thoracic programs have helped to
expedite recovery from these spasms, which have lasted up to five days prior to use of the Sport 400. Additionally, I've
had some cramping problems in my legs that are easily treated by the Cramp Prevention program. I've also tried many of
the other Pain programs with much success.
3. Rehabilitation
These programs are essentially a combination of the Strength and Hypertrophy programs offered in the Sport program
section. I've used all of the rehabilitation programs with some of my athletes, and had some notable results with an
athlete coming off ACL surgery. It was a great way to incorporate strong muscle contractions into an athlete's rehab
program without creating any stress on the knee joint. It was also a psychological lift for the athlete, because she knew
- CharlieFrancis.com Powered by Mambo Generated: 1 June, 2006, 14:27
that she was getting quality work in the quadriceps and hamstring muscles without having to do deep, heavy squats
(which were contra-indicated at the time).
4. Vascular
The vascular programs are a series of pulsing programs that pretty much create a circulatory response. They also seem
to be good at reducing muscle tone and relaxing the muscles, similar to a number of the Pain programs.
5. Fitness
The fitness programs appear to be more similar to the Hypertrophy and Endurance programs in the Sport category. I
don't know if it was necessary to create a separate Fitness category, with so many Sport programs provided. They are a
bit different, so I guess it's nice to have more programs than less.
6. Aesthetic
Again, like in the Fitness category, these programs are along the lines of a general strengthening program to enhance
muscle appearance rather than build maximum strength and contractile force. They are nice if you want a lower intensity
EMS workout but probably not as effective for athletic performance. I'll strap it to my abs periodically while sitting in front
of the TV and munching on a donut. It's pretty much the best way to engage in ‘active rest.'
Other Features
One of the more convenient features of the Compex units is that they incorporate warm-up and cool-down periods in
many of the more intense programs. This entails about five minutes of work on each end of the workout, with slow pulses
gradually increasing in intensity and frequency for the warm-up, and working in the other direction for the cool-down. It's
a nice feature that makes sure that your muscles are ready for the work ahead, as well as calms them down at the end of
the session.
The Compex units also have you select the region of the body that you intend to work. There is a small illustration of a
person in the screen that you scroll through to find the specific part of the body (i.e. neck, shoulders, arms, chest,
abdomen, glutes and lower extremities) you want to target. There are also funny animations of a guy warming up, lifting a
weight, etc. while the unit is working.
Summary
I highly recommend the Compex line of muscle stimulators. My Sport 400 is easy to use, comes with more programs
than I need and is very compact and portable. The unit charges up easy and holds a charge for a long period of time.
What you may lose in terms of flexibility (manual programs), you most certainly gain in terms of convenience. The one
thing I find with my Sport 400 is that I used it much more frequently than any of my previous EMS units because of the
convenience factor. If your EMS unit is cumbersome, I can bet that it won't be used as frequently as you would like.
Compex USA also sells replacement cables, chargers, sticky pads (although you can buy aftermarket sticky pads pretty
much anywhere as they are universal) and rechargeable battery packs. As their products become more popular in North
America, I assume that their product line will also expand to match that available in Europe.
Compex Sport 400
Pros:
• Compact and lightweight
• Intuitive design and menus
• Colour coded cables
• 35 different preset programs
• Warm-up and cool-down programs built in
• Rechargeable
• Supplied software and training aids
Cons:
• Price (but most quality EMS units are not cheap)
• Lack of manual settings
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Electro-Stimulation : le grand test !

Messagepar Fabrice SP le 01/06/2006 15h45

Body a écrit:Je le supporte n'importe ou au max.

Tu parles !!!

Zéro témoin !
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Messagepar Rudy le 01/06/2006 15h46

Demande à Yann ou à la Tulipe.
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Messagepar Yann S. le 01/06/2006 17h09

j ai rien vu moi........
tu veux pas le foutre à fond sur les 2 cuisses en meme temps !
et ni sur les mollets à fond !
tarlouze :p
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Messagepar Rudy le 01/06/2006 18h43

hahaha putain le mytho !
A la salle, je le foutais à fond sur les triceps.
Et chez moi, tu m'as filmé au max sur la cuisse gauche !!
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Messagepar Fabien.s le 01/06/2006 19h47

si quelqu'un a un Cefar on pourrait faire un test aussi dessus

J'ai un Cefar Active 4, j'utilise principalement le prog "force résistance" sur les pecs et les mollets aussi pour la récup des Pecs.Je pense le remettre sur les abdos met j'ai du mal à supporter les douleurs sur cette partie du corps.
Je peux faire le cobaye pour les tests pas de soucis :cool: :D
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Messagepar Yann S. le 01/06/2006 19h54

Body a écrit:hahaha putain le mytho !
A la salle, je le foutais à fond sur les triceps.
Et chez moi, tu m'as filmé au max sur la cuisse gauche !!

une jambe c est rien........
et triceps c est de la daube aussi !
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Messagepar Yann S. le 01/06/2006 19h54

Yann666 a écrit:j ai rien vu moi........
tu veux pas le foutre à fond sur les 2 cuisses en meme temps !
et ni sur les mollets à fond !
tarlouze :p

up :p
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Messagepar Keny le 01/06/2006 20h32

Fabien.s a écrit:
si quelqu'un a un Cefar on pourrait faire un test aussi dessus

J'ai un Cefar Active 4, j'utilise principalement le prog "force résistance" sur les pecs et les mollets aussi pour la récup des Pecs.Je pense le remettre sur les abdos met j'ai du mal à supporter les douleurs sur cette partie du corps.
Je peux faire le cobaye pour les tests pas de soucis :cool: :D


J'ai bien envie d'en acheter pour la récupération , mon kiné m'a dit que c'était un bon appreil. Tu en penses quoi ?
Et les programmes force c'est interressant ?



Benchpress 245, miss 255
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Messagepar Fabien.s le 01/06/2006 21h19

Keny, c'est mon premier appareil de ce type donc je ne peux comparer avec d'autres marques, sinon oui je trouve que dans l'ensemble ce modéle est assez intéressant, il ya bcps de progs gadgets qui ne servent a pas grand choses pour des personnes pratiquant du sport à forte intensitée mais les progs récup et force sont intéressant, je suis encore loin d'atteindre l'intensitée maxi pourtant j'en chie un max!
Parcontre le cefar a une fréquence maxi que de 120HZ alors que les compex sont à 150HZ, aprés pour plus d'info demande à Body c'est lui le pro de l'electro, je préfére pas m'avancer j'en sais guère plus.
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Messagepar Fabrice SP le 01/06/2006 21h36

Bon test du Globus

Le courant est un poil moins douleureux que le compex on dirait, je sens moins l'electrocution et plus le muscle, mais bon peut etre que ca depend du positionnement des electrodes

PROGRAMME REACTIVITE
C'est des contractions très courtes et très rapprochés pendant 15 minutes
Supportable au niveau de la douleur sans pb

PROGRAMME HYPERTROPHIE
Avec intensité 120
Ca donne
10 secondes à 60, monté en puissance de 0 à 120, 10 secondes à 120, descente à 0, puis 60 et on recommence
Ca latte, surtout la montée de 0 à 120
Supportable sur les triceps

Body a raison, c'est vraiment la fréquence qui fait tout. 120 mA ne sont pas le meme selon le prog et la durée de contraction

faudrait pouvoir tout régler soit meme, ca soule
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Messagepar Fabrice SP le 01/06/2006 21h36

Fabien.s a écrit:Je peux faire le cobaye pour les tests pas de soucis :cool: :D

En fait il faudra que la même personne essaye les 3 ! :D
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Messagepar Fabrice SP le 02/06/2006 10h30

High-tech training for enhanced muscle performance with ems
(1029)

Electromuscle stimulation (EMS) has a well-established role in rehabilitation and pain management, but is now the world's worst-kept secret among elite athletes as a way to safely enhance muscle performance. Even more, professional trainers and strength coaches have witnessed that training with EMS produces better results than conventional training alone.


High quality pre-programmed EMS devices are valuable assets to professional and amateur athletes alike. To name a few, NFL Pro Jerry Rice, European athletes like World Champion Skier Hermann Maier and Olympic tennis champion Justine Henin-Hardenne, and World Champion Triathletes Melanie McQuaid and Simon Lessing continue to benefit from EMS training sessions in conjunction with traditional training inside and outside the weight room. Professional teams for MLB, the NFL, NBA and NHL are also now using EMS outside the training room.

so what is it?
EMS devices generate electrical impulses that trigger an action potential in muscle nerve fibers (motor neurons). In response to this, the motor neuron produces a response known as a twitch. Twitches performed in succession generated by EMS are the same as a muscle contraction generated by the nervous system in response to regular exercise. The work performed by the muscle fibers varies according to the frequency (# of pulses per second) of the electrical stimulation – 10 impulses per second produces low excitement of fibers and 100 impulses per second produces high working power in the fibers.

what can ems do?
Electromuscle stimulation can accomplish three things that are outside of the brain's capabilities:
-- It can recruit up to 100% of the muscle fibers in any muscle group, to perform work or exercise. The brain can only recruit (use) about 45-50% of the muscle fibers.
-- It can target specific muscle fibers: slow twitch, fast twitch, very fast twitch fibers… the brain cannot discern between these fiber types.
-- It can create more muscle activity in muscles being worked.
The brain has a “limiting switch” that always keeps some of the muscle in reserve for emergency purposes.

what are the benefits of ems?
Scientific research has demonstrated that there are several physiological benefits to using EMS in conjunction with a traditional training program for fitness and sports performance:

-- Recruitment of fast-twitch fibers The “size principle” or the “Henneman law” determines the way muscles respond during exercise whereby the smallest motor units (slow twitch) are activated first because of their low action potential. As demand on the muscle increases, the larger motor units (fast twitch) begin to activate. With EMS, this is reversed; the fast twitch muscles are activated first, thus initiating maximal eccentric movements which also focus on the fast twitch muscle fibers. This is a boon to those athletes who are required to perform maximal eccentrics and plyometrics which can be taxing to the joints and nervous system. Using EMS these athletes can reduce their volume of these training sessions and get better results with less risk of injury.

-- Increase in Muscle Strength Numerous studies have shown significant strength gains with EMS. Using a Compex® unit for 10 minutes three times per week for three weeks, sprinters gained 52% in strength. (Ratton and Cometti) Boxers using EMS on the triceps had strength gains of 18.5% in the same three weeks with a similar protocol. (Champion and Pousson) In addition, several studies have shown a cross-education benefit whereby an untrained limb gained strength when the opposite limb was trained with EMS, just as it would be with traditional exercise.
-- Muscle Mass Gains Only a few studies have been done on muscle hypertrophy in healthy athletes using EMS. In one study, competitive triple jumpers had size gains of 4 to 8% in the quadriceps in 3 weeks, a 2 to 4 times better result than the control group. (Turostowski,et al.) Competitive wrestlers experienced a 4.5% improvement in muscle mass after a 3 week EMS program. (Gillet and Cometti) Other studies have shown that EMS training can produce more micro-trauma than concentric training therefore leading to more growth.
-- Increase in Vertical Jump/Power A study was conducted on athletes performing squat jumps and countermovement jumps using EMS for 16 minute sessions three times per week for four and eight weeks. The experimental group used only EMS and the control group used only regular strength training. The SJ increased 14% after 4-weeks for training whereas the CMJ increased 17% after 8-weeks of training. There was a strength increase of 11.45% for the EMS group and 3.65% for the control group over all. Further research showed that EMS and plyometrics together produced significant improvements in the countermovement jumps. (Cometti, Maffiuletti, et al.)
-- Speed Increases Since EMS impacts the fast twitch fibers, there is good reason to believe that it improves speed even though clinical studies are not yet available. Careful stimulation of the muscles involved in running – quadriceps, rectus femoris, hamstrings, calves, and the gluteals is vital to avoid strength imbalances.
-- Muscle Recovery When EMS is utilized in sub-tetanic frequency, the pulsation acts like a massage, increasing blood flow, releasing endorphins, causing muscle relaxation and helping to breakdown adhesions between fibers. During recovery, EMS can be used to speed up the muscle ability to perform at high levels. A study (Gregory) showed that active recovery from EMS is effective in removing lactate after exhaustive exercise. Compared to post-exercise rest or light aerobic activity to help the body recover, EMS recovery showed a tendency toward a longer all-out effort than the other forms of recovery.
-- Work Beyond Normal Limits Psychological, muscular and cardiovascular fatigue are limiting factors in any traditional training scenario. With EMS programs, an athlete can effectively work localized muscles aerobically or anaerobically even after they have finished a traditional training session. EMS training can also take place before traditional training to “pre-fatigue” certain muscle groups before lifting.

introducing Compex®
The only device of its kind cleared by the FDA for sale without a prescription, Compex Sport has been available since late 2002. A powerful and portable device that uses revolutionary EMS technology to enhance muscle performance, Compex Sport is clinically proven to increase muscle strength, power, explosive power and endurance. And training experts who insist on the latest innovations in high-tech training and conditioning are now insisting on nothing less than Compex Sport.


Readers can learn why this is the worst kept secret among the pros by visiting .
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Messagepar Fabrice SP le 02/06/2006 10h41



Strength Development
Although EMS has a beneficial effect on muscle hypertrophy, it has a greater effect on strength production, and in some
instances, EMS can improve motor control and muscle contractility without affecting hypertrophy5, although that would
depend on the application of EMS. Greater strength influence may be the result of a more direct stimulation of Type IIb
fibers, which are stimulated most since EMS is superficial (the current is applied extracellularly to the nerve endings)
and Type II are located mostly toward the surface of the muscle. This means a very short distance between the EMS
electrode and the Type IIb innervation. Conversely, Type I fibers lie deeper toward the bone and are not as susceptible
to EMS stimulation. (On a related note, one study has suggested that Type IIb fibers recruit preferentially during
eccentric movement.6 This may be the reason why negative-based exercise, if not abused, has a greater effect on
strength development, as suggested by Arthur Jones and his experience in working with advanced bodybuilders.

Analogously, the preferential effect on Type IIb fibers may be why EMS works so well to help develop strength and
power output of the muscles.)



Certainly EMS can and does have an effect on muscle development, whether as treatment of muscular atrophy (to allow
for a faster recovery of muscular volume after immobilization or surgery), or for general strength and hypertrophy in
healthy individuals. Do not under-estimate EMS’ potential since the stimulus does work muscle fibers sufficiently that
Type IIa and IIb will deplete of glycogen12 and sufficient fatigue and tissue damage does occur. The extent in which
this occurs, as alluded to, depends on the nature of EMS application. In general there is far more muscle fatigue,
phosphocreatine uptake and intracellular pH acidity as EMS contractions increase in time and the shorter the rest
periods between those EMS contractions. One study compared a series of 10-second EMS contractions followed by 10-
second rests to another protocol of 10-second EMS contractions to 50-second rests; each protocol was performed for 12-
repetitions total over a number of sessions13. It was demonstrated that the first protocol resulted in about twice the
muscle fatigue, four times the phosphocreatine update, and a continual increase in intracellular acidity (whereas the
second protocol stabilized in intracellular pH acidity after the first six EMS contractions).


Program Contraction Frequency (Hz) Contraction Time (sec.) Rest Between Contractions (sec.)
Endurance 10 to 20 8 2
Resistance 50 to 70 7-8 4 to 7
Strength 75 to 100 4 19 to 35
Expl. Strength 104 to 120 3 28 to 34


Body regarde les graph, apperemment que tu mets trop de mA la contraction devient toute bizarre !
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Messagepar Fabrice SP le 02/06/2006 10h45



Twentyone female volunteers underwent EMS 5 days per week (20-30 minutes per session) for 8 weeks using specially designed shorts.


RESULTS
The stimulation group had a 14% greater increase in hip extensor strength, a 44% greater increase in leg flexion endurance, and a 33% greater increase in leg extension endurance compared to the control group. There were no changes in isometric or isokinetic peak torque for either group. Fifteen of 21 subjects in the stimulation group felt that their thighs and gluteal region were more toned and firmed as a result of EMS.

CONCLUSIONS
EMS was effective in improving the strength, endurance, and perceived tone of the gluteal and thigh muscles. The results of this study are in agreement with previous work conducted in our laboratory, using similar technology that found similar results for the abdominal region. The positive results of these studies, compared to many studies in the literature, probably has to do with the quality of the electrodes and the stimulator, and the ability to elicit strong muscle contractions of the intended muscle groups.

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Messagepar Fabrice SP le 02/06/2006 10h46

Celle-là on va pas la garder comme étude !

Ils ont pas du mettre assez fort le compex ces bouses !!



Electrical muscle stimulation (EMS) has been a valuable tool for many years in rehabilitative medicine to prevent muscle atrophy during immobilization and to strengthen weakened muscle. In recent years, companies have marketed EMS devices to the general public as an effective way to increase muscle strength and tone, and to positively alter body composition, without having to exercise. These claims are largely unsubstantiated. One of the reasons for the lack of benefit in previous studies with apparently healthy subjects may be related to the poor design of many commercial stimulators and the associated discomfort of undergoing EMS. PURPOSE: This study investigated the effects of EMS training on the strength and composition (fat and lean tissue) of the biceps and quadriceps. Methods: Nineteen college-aged subjects underwent 30 sessions (3 times a week for 10 weeks) of EMS using the strength program on the Compex Sport stimulator (Rehabilicare, Minneapolis, MN). The subjects controlled the intensity of electrical current used to elicit maximal isometric contractions. The pre- and post testing included measurements of: body weight, skinfolds, girths, isometric and isokinetic strength (biceps and quadriceps), and DEXA scans. Results: There were no changes in body weight, body composition measurements, or isokinetic torque measurements (p>0.05). Isometric strength increased by 7% in the biceps and 12% in the quadriceps, respectively (p<0.05). It was also determined that the biceps and quadriceps were contracting at 44% and 59% of MVC, respectively, during the electrically induced contractions. Conclusion: The results of this study indicate that isometric strength gains can occur in the muscles of apparently healthy individuals using EMS. These increases were most likely related to the fact that the muscles were contracting at a sufficiently high % MVC to elicit changes. However, EMS has no effect on body composition or strength during isokinetic contractions.

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Messagepar Rudy le 02/06/2006 11h22

J'ai vu les graphs. Ils n'étaient pas très haut sur l'appareil.
Je me demande tjs comment il mesure ses % d'augmentation de force car ca parait incroyable des + 30 % !!

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Messagepar Fabrice SP le 02/06/2006 11h28

J'ai vu les graphs. Ils n'étaient pas très haut sur l'appareil.

C'est clair.

Il y a pas bcp de gens qui ont de la volonté ! :(
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Messagepar Martial K. le 02/06/2006 14h12

y'a pas bcp de maso tu veux dire ? :p
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Messagepar Rudy le 02/06/2006 14h17

T'as rien dans le sac Gros. Va jouer aux billes. :p
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Messagepar Fabrice SP le 02/06/2006 14h19

Faut sauver sa vie !

Déjà qu'on doit se contenter de 120 mA ! :cry:

J'espère qu'avec le gel conducteur ça dépotera un peu plus parce que là...

Ce soir 4 électrodes sur chacun des biceps, on va voir ce que ça donne ! Brachial enorme après probablement !
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Messagepar Rudy le 02/06/2006 14h20

Le gel, ca fait que ca brule un peu moins.
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Messagepar Fabrice SP le 02/06/2006 14h29

Tu as vu Body le document plus haut.

Pour avoir le max de Hz il faut faire Force explosive, c'est ce que je pensais !

En plus ça converti tes fibres en IIb ! Enorme après !!
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Messagepar Rudy le 02/06/2006 14h31

Quel document?
Sur ton globus alors?
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Messagepar Fabrice SP le 02/06/2006 14h43

Ben celui la


Program Contraction Frequency (Hz) Contraction Time (sec.) Rest Between Contractions (sec.)
Endurance 10 to 20 8 2
Resistance 50 to 70 7-8 4 to 7
Strength 75 to 100 4 19 to 35
Expl. Strength 104 to 120 3 28 to 34


Je croyais que tu avais lu !

Globus ils répondent pas ces pourris !
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Messagepar Rudy le 02/06/2006 14h47

120 Hz, c'est ridicule.
Plyo sur mon compex, c'est 150 Hz !
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Messagepar Fabrice SP le 02/06/2006 14h54


Pas grand chose de neuf !

M'énerve pas Body !!! Je viens de dépasser 500 euros pour le Globus alors dit pas qu'il est nul sinon je t'éclate !

En plus le mien monte à 150 ! C'est Brian J jonhson qui utilise un truc qui monte à 120.

Mais bon, cela montre bien a priori que c'est le prog force explosive qui permet d'atteindre le plus haut de niveau de fréquence
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Messagepar Rudy le 02/06/2006 14h56

Te faut la réponse de Globus haha.
En attendant, Vive la plyo du compex ! :cool:
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Messagepar Fabrice SP le 02/06/2006 14h57



5.2.4 Body building
La fréquence des impulsions poussée à son maximum produit
un travail musculaire très intense. Cette forme d’entraînement
vise à atteindre l’hypertrophie des fibres rapides. Elle provoque
un épuisement musculaire total suivi d’importantes courbatures.
Elle s’adresse aux habitués de la musculation qui souhaitent
améliorer leur définition musculaire.
Intensité: contraction musculaire maximale sans douleur.


Des fiottes je vous dit !
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Messagepar Fabrice SP le 02/06/2006 14h59

Sur le Cefar Myo4 pro il est possible de se créer ces propres programmes ! :cry:

Pourquoi j'ai pas pris celui là ! :cry:
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Messagepar Fabrice SP le 02/06/2006 15h28



Si tu as des courbatures, ce n'est pas normal. Baisse l'intensité. Les
séances d'electrostimulation sont un complément à entraînement et non pas un
substitut. C'est surtout utile en mode récupération active et
capilarisation. Evite les programmes force explosive, ça va te faire mal.
Une séance quotidienne maxi 1h suffit.

ahahahha
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Messagepar Fred le 02/06/2006 16h15

Vraiment un truc de pervers bien crades l'electro:



Cuir, latex & SM: electro anus picket

Options : aucune option
Référence : ***
Prix : 130.30 €
Disponibilité : Livrable sous 3 jours
Quantité

Cet Anus Picket fonctionne selon le principe de l'électostimulation, ce qui permet d'accéder à une volupté rare.

Il s'emploie avec un générateur d'ondes électriques (p.ex. Electro Powerbox Set), et sa conception en acier permet un entretien très hygiénique.

Dimensions : 2.5 cm (diamètre)
Matière : Acier chirurgical
Marque : R****


Honte a ceux qui utilisent ça!!!! Vous êtes la honte de SMART!!!!

Quand je disais qu'il y en a qui se foutent les électrodes dans le fion!!!! Soit disant pour la muscu!!!

Et des gens qui fréquentent le forum en plus!!!!

Immonde!!!!
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Messagepar Fabrice SP le 05/06/2006 11h08

Bon j'ai bombardé les prog Force Explosive et capilarisation sur les tric et biceps depuis jeudi.

On va voir ce que ce que la séance DC/ROW de demain soir donne.

Ca latte mais on s'habitue vite. Pour le moment juste 2 electrodes, mais je vais essayer de passer à 4 par bras pour travailler tous les faisceaux à chaque fois.
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Messagepar Rudy le 05/06/2006 11h22

A mon avis, tu vas ressentir une grosse fatigue dans les bras. :D
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Messagepar Fabrice SP le 05/06/2006 11h24

J'ai pris du tri au fait !

Mais bon si j'avais pumpé avec du barre front tous les 2 jours depuis jeudi ça aurait fait pareil, donc...

Je sais pas trop, à mon avis le force explosive fatigue moins que l'hypertrophie, il bouffe moins de glyco, mais je sais pas ! J'ai encore plein de prog à tester !
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Messagepar Rudy le 05/06/2006 11h29

Pk ca boufferait moins de glyco? La contraction du prog force explosive dure moins longtemps? Et puis ce n'est pas la même force de contraction.
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Messagepar Kza le 05/06/2006 19h47

A propos j'ai une question, comment ca se fait que l'électro provoque une contraction très intense (on voit le muscle qui ressort a fond etc) etc, mais en meme temps le mouvement est plutôt faible? Enfin la force générée par l'électro?
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Messagepar Rudy le 05/06/2006 19h57

On se bloque pour qu'il n'y ait pas de mouvement sinon c'est la fin ! :D
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