Overview

• A meta-analysis of 13 studies involving 374 participants found that combining neuromuscular electrical stimulation (NMES) with resistance training leads to greater muscle strength and mass compared to weight training alone.
• NMES works by delivering electrical currents to nerves, causing muscles to contract involuntarily, and activates both small and large muscle fibers simultaneously from the start of an exercise.
• The most significant improvements were observed in programs lasting at least 8 weeks with high-frequency stimulation (85 Hz or greater) and multiple weekly sessions.
• The research highlights NMES's potential for fitness enthusiasts and therapeutic applications, such as aiding individuals with limited ability to perform traditional exercise or improving metabolic health in conditions like Type 2 diabetes.
• While promising, the findings are limited by small sample sizes, a focus on leg muscles, and the lack of dietary controls in the analyzed studies.