How to train with Compex Muscle Stimulation - Part 1: Static.

This Compex Academy tutorial features instructions about strength training with muscle stimulation also called as electrostimulation, EMS or NMES and how this relates to “normal” strength- or fitness-training, but without weights, less physical constrains and equal to more benefits.
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How do you make a focused strength training plan with Compex Muscle Stimulation? This video tutorial contains a step by step guidance about how to set up and execute a focused Compex strength training to complete your total training plan. With a specific goal, you’ll benefit from training your weakest or primary muscle group with focused muscle stimulation.
Training with muscle stim, NMES, EMS is safe and simple, just follow the instructions of the machine and “Compex Coach” App.
Timestamps:
0:00 - Intro
2:01 - How to train with Compex - part 1
3:40 - Goal & Muscle Group
4:49 - Program & Recovery
6:03 - Compex App
7:23 - Exercise
8:11 - Follow Machine/App
14:46 - Start
16:28 - Summary
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Visit our Website: www.compex.com
Asking Questions: [e-mail]
Music - licensed by Inshot:
"Beach" - Jef

[@CompexAcademy]

In your case with an isometric wall sit, I should recommend to sit for 10 sec during the contraction phase and stand up and relax for 10 seconds during the relaxation phase (that is in total 1 cycle). You have 60 cycles in the program. For the first time you can start with half the program (=30 cycles) and increase the next training(s) to 60 cycles, depending on how intensive the workout is for you.

[@lornegoldenberg3492]

Thank you for that! So once you have built up to being able to do 60 cycles. Would you ever repeat more than one complete cycle of 60 in a work out? For example, would you do two or three sets of 60 cycles? Or would that potentially lead to over training? Thank you.

[@CompexAcademy]

I recommend you to increase in intensity instead of the amount of cycles. 60 cycles should be enough. Some programs can also be increased in level. Some programs has different levels. Mainly 3 levels. So increase in intensity first and than in level if possible.

[@mjordan8940]

Nice and clear video Jaap Stam🙌🏿

[@abigbyte]

Great video and explanations. Thanks! Excited to get going with my training programs.

[@jd6574]

Thanks so much Arno this video is great!!

[@kimforsell8122]

Great video Arno! Structured and easy to follow. I’ll send the link to my trainers/physios so they can follow the steps - cheers!

[@laurentmichel3618]

Best videos ever thank you Arno!

[@greenerving]

this is brilliant! many thanks

[@sweedenpaddle]

Nice work Arno 👍👍👍

[@orchestramom1]

Compex has been a game changer for me as a newer female competitive bodybuilder over 50. I started working w Rick Stassi before COVID19 shut down the gyms. I wanted to build my quads and glutes this season. I did resistance mode, level 5 at 200-220 EVERY day for the 1st 3 weeks. I never had DOMS. Apparently Rick thinks I'm a freak because he couldn't make me cry with this machine. 🤣

[@CompexAcademy]

Than you're in good hands! Rick is a great guy and a very experienced Compex expert.

[@rockside4132]

Which Compex model do you use?

[@orchestramom1]

@@rockside4132 Elite 2.0. Sometimes I'll use the Mini to warm up shoulders on my way to the gym.

[@rockside4132]

@@orchestramom1 What do you think about the sp 8.0? do you think is it worth it the money difference to get that one instead of a traditional cabled electrostimulator?

[@orchestramom1]

@@rockside4132 personally I am not a fan of the wireless models, at any price, unless you are literally just sitting/laying down while operating the machine. I haven't seen the 8.0 model to see the actual pods, but as light as the prior pods were, the weight would cause them to fall off doing even minor movement. In fact I don't think the 8.0 is available in the US. If you are buying in the US, feel free to use my coupon code HERRERA. I'm not sure whether or not it works in other countries. Rather than messaging me thru this stream, you can find me at instagram.com/cathie_herrera

[@arnaudmarie]

Wow Arno Congratulation for this very nice video ! Cheers

[@freddyjuarez5602]

Coach i have many questions first it's a bummer that the coach app is not available in my country USA. I'm going to focus on my arms to get muscles do i start in the order that the work outs are display on my unit compex wireless first one says Endurance then Resistance then Strength or doesn't matter? Also do i do all 3 levels one after another or stick with Level 1 for week or you tell me... Also the jelpads are supposed to last how many uses?

[@charleecasper8235]

😂 At the end of this video he says something about too complicated because of the overload of information...exactly what I was thinking! (and I was going to watch it over and over again just to get it all 😁) However this video is freagin’ awesome because it does give you exactly that, so much IMPORTANT information. Arno does summarize it at the end. Worth watching and big THANK YOU to Arno

[@CompexAcademy]

Hahaha....thanks Charls....

[@charleecasper8235]

@@CompexAcademy Hi Arno, quick question...do I contract at the top of the hexagon when there is that intense continuous electric pulse or when the device does the short pulses?

[@CompexAcademy]

@@charleecasper8235 increasing intensity at the top is increasing in contraction. Increasing intensity down is increasing the twitch (recovery / shaking muscle). Both are separate intensity and both can separately adapted to personal needs. In training: top: increase to max tolerable because it’s training. Bottom: increase within comfort because it’s recovery. The device helps a little bit at the beginning. A certain intensity on top will automatically set a certain intensity below as a starting point. I hope this is the answer you are looking for.

[@alcelticdragon]

Hi i m PT I would like to use for my client, but there are only 2 pairs of set electrode, it is possible to added one more pair. I would like using to myself at the same time of client to feel the same intensity during dynamic exercise or static

[@CompexAcademy]

Hi Alain, which device do you have? In most cases our devices are having 4 channels, so you can stimulate 4 muscle groups. Maybe for some muscle groups you need to adapt the electrode placement. For example you can train left and right quad with 4 channels (1 quad = channel on vastus med and channel on vastus lat.) or with 2 channels with big electrodes (recovery electrode placement). For all devices the maximum amount of channels is 4.

[@MrMSS22]

Hey, which device should you choose when you use the Compex Sport Elite with the app, since it is not listed?

[@CompexAcademy]

Hi Marcel, the SP 4.0 is the closest one to the sport elite. Only some programs are named differently in the SP4.0 but are the same. Most important ones: active recovery = training recovery, recovery plus = competition recovery, endorphin = muscle pain. And some are absent in the SP4.0, because we decreased the amount of programs in our newer devices. But I think that the sp4.0 with those “translations” above will suit your needs. Good luck! Regards, Arno Bosman

[@lornegoldenberg3492]

hoping your still answering questions here. I am wondering about the length of the sessions. I do have the original wireless complex unit and am starting to use the firming 1 to prepare the body for this type of training. This program is 18 minutes long with MANY cycles. 60 cycles of 10 seconds on and 10 seconds off. Doing an isometric wall sit for 10 seconds on and 10 seconds off (moving up and down as the unit delivers the current). seems like a long time. In your videos you have talked about doing 3 sets of this. Seems like one set might be enough with 18 minutes of work. Am I interpreting your description wrong? Thanks

[@felicemiraglia2569]

Hi Arno. Why do you suggest to only switch on the Mi-Autorange and let the other Mi-functions switched off?

[@CompexAcademy]

To make it easier. You need to understand Mi-functions. Otherwise people are getting confused, especially when you don't have any experience with Mi-functions. But if you have experience with Mi, you can switch them on if you prefer.

[@chappychapman2970]

Hello I just bought the 2.0 compex sport elite and I also Downloaded the compex app. What should I use in the app. For the closest stim?

[@orchestramom1]

What do you mean by 'closest stim'?

[@CompexAcademy]

Hi Chappy, I missed your question I guess. The closest international product in the app is the SP4.0, I think. But some program-naming is different in US than Europe. If you have a program which you cannot find in the app, send me an email, because I know the Europe version lookalike. My email: [e-mail] Regards, Arno Bosman

[@beckham4ever2005]

Wat is pulse width ?

[@CompexAcademy]

It’s around 300ms, depending on the type of program.

[@amirkurz1]

Can you please re explain about the workload score, mainly the max intensity and the average intensity?

[@CompexAcademy]

When you have selected an objective in the Compex Coach app, then you will see a training plan for Compex in your app. At the specific training days you receive an announcement that you need to train with your compex today. Execute a training with your device and at the end of the program you'll see the average and max intensity you have done: see 14min41 in video. The aim is that you will increase in average and max intensity over time. Those numbers must be filled in in the Compex app and than the app will calculate the workload score. The higher the score the heavier the training. The workload score is based on intensity, program, impulse, etc. So, you only need to fill in those intensity levels and than the workload score will be calculated. Over a period of time you will see an improvement in the workloadscore. I hope this answer is helpful for you.

[@iRsopp]

Can you explain the contraction phase a little more please? I have read contradictory advice from Compex. In this video you suggest that during the contraction phase, the opposite muscle group should be engaged. For example, in the wall sit, the Compex contractions should be so strong that we need only contract the glutes and hamstrings to maintain the position? I have also read the opposite, that the focus muscles should be contracted alongside the Compex contractions to improve comfort. Also, regarding the max tolerable at 11:43, what is the best way to find this value? For the quads, would it be a case of sitting on a high surface and increasing the intensity until you can no longer keep the knee at 90 degrees with the strength of the hamstrings? Thanks!

[@CompexAcademy]

There's not really a contradictory. Basically it's simple: the opposite muscle (hamsting/glutes in this wallsit) are the controllable factor. They need to be the controllable factor for balancing the primary vs opposite muscle. When you sit against the wall and increase the intensity, at a certain intensity level the quads are contracted so hard by the device that your knees/legs start to extend. So, when your knees/legs start to extend, your opposite muscles are trying to resist that extension. Max intensity is where you just can control with the opposite muscles the position your are in. When you feel that you JUST can hold the 90 degrees position -> that's your personal max intensity level. Indeed when you also contract the muscle along the device contraction it FEELS more comfortable, but than you have to contract quads + hamstring/glutes at the same time. This is the situation with static exercises. In dynamic exercises the key marker is that the movement is still smooth. Than with moving you automatically contract primary and opposite muscle alternatingly, so therefore it FEELS more comfortable automatically. So, dynamic exercises are experienced as more comfortable during exercise than static. But afterwards the DOMS (muscle pains) can be more severe. I hope this clarifies your question.

[@iRsopp]

@@CompexAcademy thank you for the detailed explanation

[@miguelmike2555]

Dear Arno, why do I have to to an exercise (like Squat in the example), if no weight is needed as you said?

[@CompexAcademy]

The exercise is the function/movement, the weight or intensity is the load. Sitting and holding your knees in 90 degrees is also an exercise, only a simple one. You can challenge yourself to change exercises, for example squat hold or squat movement. It's not needed, it's possible.

[@miguelmike2555]

@@CompexAcademy So I can as well just sit on the sofa and it has the same effect as doing Squat (during the red zone) ?

[@kmc_spb]

Thanks for the video. I do crossfit. Can I use programs for upper body training one day and leg recovery another day? How to combine programs if you need to work with different muscle groups, with different goals for them. Like shoulder training and leg recovery?

[@CompexAcademy]

Recovery programs you can do as often as you want, so you can plan them in without restrictions. So, after a Compex training you can use recovery and massage programs as much as you want, also the same day. For training: when you do static exercises leave at minimum 1 day between a training of the same muscle group. With dynamic minimum 2 days. Compex training week example static: Mo-quads, Tue-shoulders, Wed-quads, Thur- Shoulders, Friday-quads, Sat-shoulders, Sun-no Compex. You can also add 1 muscle group and keep 2 days in between like with dynamic exercises. But for dynamic you need min 2 days in between. For Dynamic example: Mo-quads, Tue-shoulders, Wed-Abs, Thur- Quads, Friday-Shoulders, Sat-Abs, Sun-no Compex. Give yourself always 1 Compex day free. I hope this answer is helpful for you.

[@kmc_spb]

@@CompexAcademy Thank you very fast and such a detailed answer

[@kmc_spb]

@@CompexAcademy I have another important question for me. How to use the device to increase strength when doing crossfit? I have 10 to 14 workouts a week for 2 hours. Load on all muscle groups. Is it worth it to use the device for training additionally and will it help in increasing strength or do only recovery programs?

[@CompexAcademy]

That’s a lot of workouts, so you need to be careful with the impact of Compex strength training. But if you want, choose 1 weakest muscle group and execute Compex strength training avg 3 x per week before your CrossFit session. And see how that works for you.

[@miguelmike2555]

Thank you ARno. I just received my Compex SP 8.0. Question: I am a Trail Runner and did endurance programm on compex for Quadrizeps and abs. It wants me to do 220 times. So today I dont feel any muscle soreness (like I would after the gym session). Is this ok or do I have to go higher in the level (I was at around 100 and felt already not so comfortable). So how do I know if my session was improving if I dont have muscle soreness? thank you very much

[@CompexAcademy]

Hi Mike, endurance training is more a basic training (compare it with a long distance lower intensity run). This endurance training is less impactful in contractions, because it's mainly focussed on type I and those fibers are not in full contraction (you feel a shaky contraction). It's normal that the muscle soreness impact is low or not at all. Muscle soreness isn't always the key marker for improvement, but that's another discussion. You have to look at your goal. Endurance is mainly for low impact, but I think you want to be more resistant against fatigue during your trail run competition. In trail running you have lots of interval, so in that case I should recommend the program resistance or strength. It also involves Type II muscle fibers for more intensive strength. You need this for example when you run uphill. The intensitylevel is individual and needs to go as high as possible, but with the opposite muscle in control! I think you selected in the Compex Coach app the goal of "improve my quadriceps endurance", am I correct? That's a basic training. Instead of that I advice you to select "Prepare my trail" objective and I think that suits you better. I hope this is an answer to your question.

[@miguelmike2555]

@@CompexAcademy Dear Arno, thx for your answer. I have choosen the "prep for Trail more than 70km and it always recommends the Quadrizeps training. Maybe I should chose resistant training instead of Endurance as you said.

[@miguelmike2555]

@@CompexAcademy ah, in the programm "prep for trail" it does not tell me which programm to use exactly, it just shows where to place the electrodes

[@CompexAcademy]

​@@miguelmike2555 Yes, try resistance (my personal favorite). You can do it 3x per week, you need 1-2 days rest in between. Good luck!

[@amritsingh5054]

I’m a speed skater would this machine help me Also is there a specific program in the app for speed skating

[@CompexAcademy]

Hi Amrit, yes this will also helpful for speed skating. There's no specific speedskating program, but in the app I would recommend to select running objectives. And choose the short-, mid- or long distance, depending on you speedskating goals. The type of important muscle groups are similar to speed skating.

[@amritsingh5054]

Thank you I will purchase the 8.0 MOD version Should I also purchase the pin point pen ??

[@odp94aaa]

For the explosive strength mode, what is the duration of the working set, then how many seconds between sets? I’ve researched and found 10 seconds work, 50 second rest works best for sprinters. Thanks

[@CompexAcademy]

Hi, I would recommend you first not to rely too much on research. You cannot apply this conclusion as a general truth. It also depends on frequency level (firing frequency which determines the recruitment of muscle fibers). I always go back to general physiology principles first. Explosive strength is for a short peak of power, like the start of a sprint in sprinting. After the start it's not about explosive strength anymore, but to be resistant against fatigue at high speed. If you look at weight training of explosive strength, it's all about 1-2 reps with max weight and/or speed and a long resting time (3-5 min). In a sprint start the brain fires in a very high frequency to the muscles, and wants to fire as high as possible during the sprint, so you need high frequency programs. The first question you have to ask yourself is, what do I want to train? Explosive strength (start) or resistance against fatigue. If I look at contraction times of 10 sec, than it isn't explosive strength (it doesn't reflect 1-2 reps like weight training), but more resistance against fatigue. So...does it work the best for sprinters? Could be....but what worked? Starting, resistance against fatigue? I think the last one. It also depends to what you compare it with. But to help you a bit, I would recommend the following: if you want to train your start or sudden peak power, use explosive strength program (104-120Hz, 3sec contractions vs 30-35 seconds (depends on level) rest). Implementing it in an exercise is difficult, so I recommend to train it with muscle stim static. To train functional, just sprint without Compex. If you want to be resistant against fatigue, use the program resistance (50-70Hz, +/- 7sec vs +/- 7 sec) as a basis and expend to strength program (75-100Hz, 4sec - 25sec). So you see, the basis of all sprinting is the resistance program (50-70Hz), than you get more functional with strength program (75-100Hz) and you can peak (start) with explosive strength program (104-120Hz). I hope this answer will guide you in some direction.

[@odp94aaa]

When using compex, can you manually change how long your sets are with how much rest in between sets?

[@CompexAcademy]

@@odp94aaa no you cannot. Compex is designed for consumers. We evaluated our programs for the past 35 years and our parameters are very much backed up by literature and studies. If you want to modify you need to look for medical devices.

[@odp94aaa]

Thanks you for helping out. For the strength modes, what is the working set time compared to recovery time?

[@CompexAcademy]

@@odp94aaa it depends on the level. You have 3 levels (upscale in frequency 75->100 Hz). Level 1: 4sec contraction - 19 sec rest, Level 2: 4sec vs 27, level 3: 4sec vs 35 sec.

[@femkekrijgsveld6448]

Hi! I would like to know if you turn the compex as high as you can tolerate on your quads and there’s a difference between both legs. Does it mean one side is stronger then the other side or does it have nothing to do with how strong your muscle is?

[@CompexAcademy]

There’s often a small difference between left and right. Sometimes the difference is really significant. In that case the highest number means less excitable. You need more intensity to get the same contraction effect. That could indicate that that side is less trained, so you can say weaker. It’s mainly less excitable, so the nerve system reacts less accurate. If there is a more than 30% difference, the leg with the highest intensity is a potential risk to injury in competition. I hope this is the answer you are looking for.

[@femkekrijgsveld6448]

Thank you for your awnser! That clears a lot for me. I had an ACL reconstruction almost 7 weeks ago and I started 2 days pos-op with the compex (static) on the operated leg. Now I train both legs (dynamic) but there’s a difference between both legs in how much they can tolerate. The uninjured leg can’t tolerate as much as the reconstructed side. But with your explanation I understand why. Thank you!

[@CompexAcademy]

You’re welcome. Good luck with your rehab!

[@femkekrijgsveld6448]

I have another question that popped up. How does the workload score relate to this. Wouldn’t it be beter to train legs apart from the other side so you will have a workload score per leg because they are still so far apart due to the reconstruction surgery? Or just both legs at the same time?

[@CompexAcademy]

I recommend to train both legs at the same time. Let the weakest leg be in the lead in the training. Try to work with max tolarable in the weakest leg and use the same intensity on the other leg.

[@wakiki7567]

i hope i can buy like that

[@gabrielesabbatino2460]

good video and content, the only problem is you should have used a microphone not the camera's one. :-)

[@CompexAcademy]

Thanks Gabriele. Yes, I know. It was my first video. After that video I bought a microphone, which I used for all my other videos. But thanks for the comment.

[@BlackWOLFF81]

Yes and where can I get the accessories that I can't find but I see everybody in the video have like the fat black electrodes? And the handbook manual

[@CompexAcademy]

It should normally be available on www.compex.com

[@BlackWOLFF81]

Thank you