So I haven't given up incorporating EMS in my training yet. After speaking with Derek Hansen and Cedric Unholz about how they were able to incorporate EMS max strength on a tight schedule, it convinced me to give it a go still. My plan is to use the EMS 15-20min after my main lifts and recruit any unfired fibers from the training sessions. I know Charlie always said to wait 2hrs minimum after the training session to do EMS max strength and preferrably before bed, but I'm going to give the more convenient approach a try this time.
My training has been poor ever since I competed at the Univesity National meet. I either have nagging hip joint tightness, lack of training facilities, too much school/work stress, or just a sucky training program (trying to be too sport specific). Over the next 4 weeks I'm going to do some base/hypertrophy training (currently on week 1), then I will apply the EMS treatments during the MaxS cycles over the following 8 weeks. As of now, I'm nowhere near as strong as I was this past spring, but I'll be back soon.
I did purchase a better unit, the Globus Speedcoach Fitness for $560 so I won't be wasting my time anymore with those cheap units. I plan on using the speedcoach programs 3 days per week, but am not sure if I'll bother with the active recovery protocols. I've already started using the massage and warm-up programs and I'm quite impressed with these modes.
I'm very confident that EMS will complement my training this time around now that I have my life in order. I won't post my workouts until I get around to the MaxS phase which will be in 3 weeks. When that time comes, I'm going to log in as much info as possible.
Don't ignore this would be my advice!nagging hip joint tightness
How much stretching do you do? what type of stretching do you do? when do you do it?
Do you put as much effort and time into your recovery as you do your workouts?
What do you do to manage your tissue tension/muscle tone?
Hope these questions help you,
How does the "massage" setting differ from active recovery? On my compex, I use it prior to any massage work. I find it helps with the massage. I started this after seeing Waldemar do it. There are a few different pad placements I use depending (site specific vs global) for active recovery.
As far as stretching goes I always do a 30min dynamic+static warm-up before my training sessions. Then throughout the day I lightly stretch my quads, tfl, psoas, hamstrings, glute medius, maximus, etc while I have spare time at work. I stopped doing foam rolling for a while, but am back on that as of last week. Also I've been using EMS massage mode on my Globus and that gives me some relief.
Overall I can't say that I've neglected recovery but I also can't say that I've spent as much time and effort as I have with my training.
With the Globus the massage mode is just continuous light pulsing, I'm guessing it's somewhere between 10-15hz. The active recovery mode is 7 seconds of lower frequency (10hz) then over 7 seconds will speed up to higher frequency (20-30hz) then 7 seconds back down to the lower frequency of 10hz. So in summary it's slow to fast to slow to fast, etc over an extended period of time. Is this anywhat similar to the compex?
I remember Tyrone telling me that Waldemar likes using EMS before massage. How many pads do you usually use when you do massage/active recovery work? Right now all I do is just using 2 bigger pads(50mmx90mm) over the entire muscle group.
How long do you hold a stretch for? Are you relaxed? If one side is tighter do you prioritise it? How progressive are you to reach your end of range?
Because personally I will hold an individual stretch for 10+ minutes sometimes...taking a long time to read my end of range and the outcome is very different to the typical textbook recommendation of 10-30 seconds.
Waldemar's unit has 12 leads. Mine has 8 (4+, 4-). When T Slow mentioned the first time about Waldemar's use, I started doing each body part for a few minutes. So I would first connect the calves and let is go through for a few cycles, then discconent, and hook up the hamstrings while I then massaged the calves. I used this but it was quite a pain.
When I saw Waldemar, he used pads on the motor points on our backsides. One on the gastroc, one on the hamstrings (or more depending on what he felt was tight), one (or more) on gluteals, and several on the erectors. For areas he felt were really tight, he used Electro-acupunture, otherwise it was EMS pads.
Interestingly, (and I never asked why) he used an alternate + - connection. So the + would be on the gastroc and hamstrings, and negatives on glutes and back, as a basic example.