Why You Need to Add an EMS Device to Your Workout Plan | PowerDot.com

Why You Need to Add an EMS Device to Your Workout Plan

Why You Need to Add an EMS Device to Your Workout Plan

Why You Need to Add an EMS Device to Your Workout Plan

Having a hard time finding a muscle building workout routine that’s just right for you and delivers fast results? In this article, we’ll cover three recommended muscle building workout plans that can be used at varying levels of intensity for beginning, intermediate and advanced training. Integrating electronic muscle stimulation (EMS) into your muscle building workout plan helps improve strength and endurance, optimize performance and speed up recovery.

The PowerDot Smart Muscle Stimulator is the perfect, portable solution--whether you workout from home or at the gym. Our team of fitness professionals recommends beginner level muscle building workouts for those who have weight trained for six months or less. Intermediate level workout plans are best for those who have been weight training for between six to 18 months, and advanced muscle building workouts are best for those who have consistently weight trained for 24 months or more on a consistent basis.


3-Day Full Body Workout Plan


This muscle building workout plan is a three-day routine, where each high intensity workout day is followed by one day of rest and recovery. This is a great workout routine for beginner to intermediate level training. The third muscle building workout in this weekly series is followed by two days of rest. Beginners may initially take weekends off entirely. We recommend that at any point during your fitness training, you follow your body’s signals when it comes to incorporating the appropriate amount of recovery in between muscle building workouts.


It’s important to allow your body to adapt to any new workout routine, building in both rest and recovery exercises to help build muscle. You can easily workout from home using the PowerDot muscle stimulator, which helps maximize performance results and reduce recovery time needed in between workouts. Explore PowerDot workout programs, select one of the nine pre-set training programs that meets your needs and apply the smart muscle stimulator pods to the appropriate area of the body. PowerDot will ply your muscles with electric stimulation every two to three seconds, engaging slow- and fast-twitch muscle fibers and triggering a contraction deep in your muscles as you train.


See the example muscle building workout plan below, designed with beginners in mind.


Day 1 | Monday

Exercise 1 | Dumbbell shoulder press | 3 sets x 12 repetitions

Exercise 2 | Barbell front squat | 4 sets x 8 reps

Exercise 3 | Romanian deadlift | 2 sets x 12 reps

Exercise 4 | Pullup | 25 reps

Exercise 5 | Incline barbell bench press | 3 sets x 12 reps

Exercise 6 | Dumbbell hammer curl | 4 sets x 8 reps

Exercise 7 | Single-arm neutral grip dumbbell row | 4 sets x 8 reps per arm


Day 2 | Wednesday

Exercise 1 | Dumbbell shoulder press | 5 sets x 4 reps

Exercise 2 | Barbell front squat | 2 sets x 8 reps

Exercise 3 | Romanian deadlift | 2 sets x 12 reps

Exercise 4 | Pullup | 15 reps

Exercise 5 | Incline barbell bench press | 5 sets x 4 reps

Exercise 6 | Dumbbell hammer curl | 5 sets x 4 reps

Exercise 7 | Single-arm neutral grip dumbbell row | 2 sets x 12 reps per arm


Day 2 | Friday

Exercise 1 | Dumbbell shoulder press | 3 sets x 12 repetitions

Exercise 2 | Barbell front squat | 4 sets x 8 reps

Exercise 3 | Romanian deadlift | 2 sets x 12 reps

Exercise 4 | Pullup | 20 reps

Exercise 5 | Incline barbell bench press | 3 sets x 12 reps

Exercise 6 | Dumbbell hammer curl | 3 sets x 12, 12, 4 reps

Exercise 7 | Single-arm neutral grip dumbbell row | 4 sets x 8 reps per arm


4-Day Split Workout Plan


A four-day split muscle building workout plan includes three days of rest and recovery. Again, you can easily use your PowerDot electric muscle stimulator to support rapid recovery using any of the following three training programs: Active Recovery, Extended Recovery and Massage. You can also warm up with PowerDot using our Warm Up/Potentiation training program, which increases muscle contraction speed and prepares muscles for maximum output.


See the example muscle building workout plan below, designed with intermediate level training in mind.


Example Workout

Monday | Chest | Barbell bench press | 3 sets x 12 reps

Wednesday | Back | Weighted Pullup | 3 sets x 12 reps

Friday | Shoulders | Barbell military press | 4 sets x 8 reps

Saturday | Arms and legs | Barbell curls and walking lunges | 4 sets x 8 reps, 3 sets x 12 reps


5-Day Split Workout Plan


Five-day split workout routines are typically done to work one muscle group per week. This allows you to fully break down each muscle group and reserve one full week of recovery before working that muscle group again. Intermediate to advanced bodybuilders benefit most from this type of training because they are more accustomed to intense weight training on a regular basis.


Use your PowerDot electrical muscle stimulation device to warm up, ramp up and recover throughout your workout routine as well as post workout on a daily basis.


See the example muscle building workout plan below, designed with intermediate to advanced bodybuilding in mind.


Example Workout

Monday | Legs and abs

Tuesday | Chest

Wednesday | Back and abs

Friday | Shoulders and abs

Saturday | Arms


Now you can say that you’re up to speed on the best muscle building workout routines based on your fitness level. As you put together your bodybuilding workout plan, we challenge you to incorporate each of our PowerDot EMS training programs into your whole body workout over the course of the next month of your fitness journey. PowerDot’s smart EMS technology makes it simple to safely control your workouts and track progress while you workout from home or the gym.


Check out our best practices for building muscle below--then get in shape!


Quick Tips for Maximum Muscle Build


  • Perform each rep as fast as possible using full range of motion
  • Set recovery time in between exercises to 60-90 seconds
  • Lift a lighter load rather than “cheat” to complete each exercise
  • Incorporate 30 minutes of cardio two times per week when possible (e.g., running, soccer, basketball, football)
  • Eat to build lean muscle (e.g., grass-fed beef, chicken breast, salmon, tilapia, whey protein, eggs, brown rice, quinoa, spinach, broccoli, etc.)
  • Hydrate pre-, during and post workout


Learn more about the science behind electric muscle stimulation and create the best muscle building workout plan on the planet!

Best Electrical Muscle Stimulator