Compex Basics
How to Get the Most Out of Your Compex Unit
Getting Started | Level Selection Options and Usage Suggestions
Potentiation | Endurance | Strength | Explosive Strength | Resistance | Active Recovery
This article is offered as a suggested starting point for using a Compex EMS unit. Your time and imagination are the only limits to the programs and it is up to you to determine the best way to use this product.
Watch a Video on Using the Compex Sport
After turning the unit on and selecting OK, the screen display shows the selection of programs. Each program allows you to select either upper or lower body depending on the muscle group you are working.
All of the programs with the exception of Potentiation and Active Recovery provide you the option of selecting an intensity level from 1-5. The higher the level selected, the longer the muscle contraction and the longer the overall workout.
The intensity level (displayed in milliamps - mA) indicates the percentage of muscle fibers you are recruiting at a given time in the workout. This is adjusted with each of the four +/- buttons on the face of the unit.
Level Selection Options & Usage Suggestions
There are a couple of different ways to increase the intensity levels of your workouts with Compex. These options are listed below and are offered as a “starting point” that you customize to fit your specific needs and goals. At the bottom of this section is a downloadable chart of the intensity, work and rest periods of each program.
1. One level selection option is to progress the intensity on Level 1 up to as high as 99 mA, go to the next level, lower the intensity, and then progress to as high as 99 mA on this level. Continue with this method until you reach Level 5 and as high as 99 mA. If you choose this method, you don’t have to go up one level and decrease the intensity down to the very bottom of the scale. But we do suggest you decrease the intensity about 20 mA for each level increase because keeping the same intensity and increasing to the next level will most likely result in some muscle soreness.
2. The second option is to work a couple weeks on Level 1 (start with 30mA to fully get the intent of each program) and once you hit 40mA, increase to Level 2. When you hit 45mA, increase to Level 3, and so on.
Like any workout routine, you need to vary your Compex usage. Use each program as it corresponds to the type of workout needed for your specific sport. For example, let's say normally you do endurance workouts two or three days a week. If this is the case, use the Endurance program on the Compex two or three days a week. Use the Compex Endurance program OR your normal endurance workout. You can use the Compex Endurance program to complete a short workout or to replace a planned workout that didn’t happen for some reason. If the weather was bad or some other reason caused you to shorten your workout, you could finish it off with the Compex Endurance program.
Active Recovery and Potentiation are the only two programs that you might want to use every day. Start at low intensities and gradually work up to higher levels and intensities (pdf 60K).
The Potentiation, or “Warm Up”, program is available only with the sport model. This is a great program and I highly recommend using it before EVERY competition. You will still need to do some type of cardio vascular warm up. The program is just over 3 minutes and there is NOTHING else you can do to get your muscles warmed up as effectively as you can with the Compex Potentiation feature. I suggest you use Potentiation in the 30-50 mA range. The very first time you use this feature, you are well advised to start a little lower in intensity and work your way up.
The Endurance program is characterized by very long contractions with rest periods lasting only a couple seconds. On Level 5 (which lasts almost 55 minutes), using this program is equivalent to two hours of running or three hours of cycling. This feature is beneficial as an addition to your workout that may be cut short due to weather, illness, etc. If you are sick and don’t want to do a cardiovascular workout, this can be an excellent muscle workout to help eliminate the possibility of a respiratory infection. The Endurance program is something you can use during your competitive season as well. You have little chance of getting sore using this program as long as you stay reasonable with the intensity.
The Strength program, available with the sport model only, is designed to build pure strength and will definitely build muscle mass. Do the strength training 3 days a week and use the Active Recovery at least 3 other days of the week.
The very first time you use this feature, definitely start a little lower on the intensity level and work your way up. Again, this is true for ALL the Compex programs.
The Explosive Strength program, available with the sport model only, is designed to build maximum strength and muscle mass. It is ideally suite to pure sprinters. It can be very effective in helping you develop your fast twitch muscles if you have the occasion to sprint in your competitions. I suggest you do this as a block of training after the Strength block. Four to six weeks each of the Strength and/or Explosive Strength programs will be all you have time for in the off-season.
This is a very versatile program that is best compared to moderate weight at more repetitions in the gym. It can be used effectively in the following ways:
1. You could use this for 3-4 weeks prior to starting the Strength block to help your muscles get adapted to strength building. This will allow you to start the Strength program at a higher setting and increase the intensity levels quicker without as much muscle soreness.
2. Resistance is an excellent program for strength maintenance. I use the Resistance program at a maximum intensity level of 75 mA to maintain the strength I gained using the Strength program. I use this until four weeks prior to my first planned peak of the season. This gives me the best strength to efficiency ratio at a time where I want to perform at my best.
3. This program can also be very effective at building strength without building a lot of muscle mass. Runners, climbers and anyone else wanting to build strength without the weight and muscle mass gain would be well advised to use this program in the off season.
This program alone pays for your investment. If you get a massage with any regularity at all, you will thoroughly enjoy and appreciate this program as you will be saving the $50-$100 you pay for a massage. Recovering from your workout is what makes you stronger and faster. Therefore, I recommend using Active Recovery at every opportunity.
The most frequently asked question regarding Active Recovery is "What intensity should I use?". Again, relating this program to massage, if you want a light massage, I recommend using it somewhere in the range of 15-18 mA. If you want a deeper massage, 20-22 mA is a good place to start. Most of my sessions are done at 21 mA. It is possible to have a little bit of muscle soreness the next day if you use the higher intensities, just like you may have experienced after a deep tissue massage. Most times, however, you will only notice a very fresh feeling in your muscles. Just to be safe though, I use a maximum of 18 mA when I use Active Recovery the night before an event.
I like to be in a relaxed position when I am doing the active recovery. I lay on my back when doing muscle groups on the front of the body and lay on my stomach for back, hamstrings, glutes, calves, etc. Quite often, I do this on my couch while watching TV. As I write this, the Compex is performing Active Recovery on my hams.
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