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If building strength and muscle mass is part of your New Year’s resolution, incorporating electrical muscle stimulation into your routine might be the key to faster results.
A groundbreaking study led by Dr. Sudip Bajpeyi, professor of kinesiology at The University of Texas at El Paso (UTEP), has revealed that combining resistance training with neuromuscular electrical stimulation (NMES) significantly enhances muscle mass and strength compared to traditional resistance training alone. Published in the European Journal of Applied Physiology, this meta-analysis is a game-changer for fitness enthusiasts and researchers alike.
The Power of Electrical Stimulation
NMES, commonly known as electrical muscle stimulation, uses electrical currents to contract muscles, mimicking the natural process triggered by the brain. These devices are readily available in the market and are increasingly popular, but their true benefits in conjunction with resistance training were unclear until now.
The UTEP study reviewed over a dozen prior studies to analyze how NMES impacts muscle strength and growth when paired with traditional exercises like squats or bench presses. Participants who used NMES during their workouts consistently showed greater gains in muscle mass and strength, with longer training durations (up to 16 weeks) yielding even better results.
“A meta-analysis allows us to draw comprehensive conclusions by synthesizing findings from multiple studies,” said Dr. Bajpeyi. “This approach helps us move past the limitations of individual research efforts and provides stronger, evidence-based recommendations.”
How NMES Works
Under typical circumstances, the brain activates muscles by sending signals through the nervous system. NMES replicates this by delivering external electrical currents directly to the nerves, causing involuntary muscle contractions. Essentially, the muscles are working even without direct input from the brain.
This technology is not only revolutionary for fitness enthusiasts but also holds promise for improving metabolic health. Dr. Bajpeyi, who leads the Metabolic Nutrition and Exercise Research (MiNER) lab at UTEP, is exploring how NMES can regulate blood sugar levels and potentially reduce the risk of type 2 diabetes.
“Exercise is medicine, but not everyone can engage in traditional physical activity,” said Bajpeyi. “NMES offers an innovative alternative that could benefit those unable or unwilling to participate in regular exercise.”
Collaborative Effort and Future Implications
Dr. Bajpeyi’s study was co-authored by Gabriel Narvaez, a recent master’s graduate, and Jehu N. Apaflo, a doctoral student, showcasing the collaborative research efforts at UTEP.
The team’s findings underline the potential of NMES as a supplemental tool for both fitness and health management. While its application in building muscle is promising, future research may uncover additional benefits, such as better glucose regulation and broader metabolic improvements.
Practical Takeaways
If you’re aiming to maximize your strength training results this year, integrating NMES devices into your routine could be a practical and effective strategy. These devices are easy to use, widely accessible, and now backed by scientific evidence.
For more information, refer to the study: Gabriel Narvaez et al., “The additive effect of neuromuscular electrical stimulation and resistance training on muscle mass and strength,” European Journal of Applied Physiology (2025). DOI: 10.1007/s00421-024-05700-2.
