Electromyography (EMG): An In - Depth Analysis in the Context of Exercise

I. Introduction

Electromyography (EMG) represents a scientific approach for assessing muscle activity. Despite its theoretical simplicity, where a stronger reading typically indicates more robust muscle function, which garners some acclaim within the non - scientific community, it remains less popular and comprehensively studied than might be expected. This gives rise to legitimate questions regarding its efficacy. Given its relative lack of widespread adoption, several pertinent inquiries surface:

• What is the effectiveness of applying EMG in training scenarios?

• Should the focus be more narrowly directed towards exercises demonstrating higher peak or mean EMG performance?

• What potential risks are associated with confining our perspective to specific exercise groups?

The objective of this article is to provide a concise overview of EMG, its practical applications in exercise, and to deliberate on whether everyone should engage in EMG - specific training or if relying on journals and articles suffices for making informed exercise choices.

II. Neurological EMGs Versus Kinesiological EMGs

EMG is an experimental methodology centered around the generation, recording, and analysis of myoelectric signals. These signals originate from physiological changes in the state of muscle fiber membranes.

This technique can be further categorized into neurological and kinesiological EMG. For the purposes of this article, the discussion will be limited to kinesiological EMG, as its functionality is most closely aligned with training regimens, voluntary neuromuscular activation, and functional movements. In contrast to neurological EMG tests, kinesiological EMGs are non - invasive.

Specifically, kinesiological EMG examines how muscles contract during movement, and in the context of exercise, which movements more effectively innervate the targeted muscle group for an individual.

• Setup Characteristics: The setup time for a kinesiological EMG study is relatively short. The only components involved are electrodes, which can be either hard - wired to a device or transmitted wirelessly to an associated receiver.

• Electrode Function: Electrical current does not pass through these electrodes. Instead, they measure the output of various muscles during a functional movement.

• Cost Considerations: However, the cost associated with each EMG study can range from the mid - hundred - dollar mark to three hundred dollars. In comparison, neurological EMGs can cost thousands of dollars and necessitate the insertion of needles into the muscle, along with close monitoring.

Another inherent risk pertains to the individual conducting the study. If the professional fails to properly set up the movement or misinterprets the output data, valuable time can be wasted. It is advisable to engage someone with appropriate training, such as a physical therapist, sports medicine doctor, or a specialist certified in EMG or even NEUBIE devices. The benefits of EMG extend to the competitive realm for bodybuilders and active sports athletes.

Furthermore, an unanticipated risk of using EMG for exercise selection is the potential reduction in exercise variation. For instance, in Olympic lifting, the competitive movements are the clean and jerk and the snatch. However, during training, a variety of exercises like front squats, back squats, overhead press, deadlifts, and pull - ups are incorporated. If an EMG result exerts a psychological influence, it could be detrimental to the practitioner, leading to an over - emphasis on core exercises at the expense of those that enhance mobility, plyometric work, and balance.

III. Integrating EMG into Your Training

The most prudent way to commence EMG - based training is as follows:

• Hire a certified professional.

• Design training schedules with sufficient recovery days. Effective recovery between sessions enables primary muscle groups to contract more efficiently, thereby enhancing the study's effectiveness.

During the study, the professional aims to determine which movement pattern offers the most significant benefits. This is achieved by measuring the mean and peak activation of the targeted muscle group during contraction while changing positions. For example, when focusing on gluteus maximus muscle group recruitment, one can compare the sumo deadlift (placing the trainee in a static abducted stance), the glute abduction machine, and a resistant - band fire hydrant movement. The professional then analyzes the data, identifies these two values for each movement, and compares them. In consultation with the client, the professional selects the movement that will have the most substantial impact during a single training session.

It is important to note that EMG sessions should not be regarded as intense workout sessions. Instead, they should be treated similar to a laboratory test or a doctor's visit, where the duration may vary depending on whether the focus is on a small muscle area or on optimizing larger muscle groups.

IV. Follow the Science in Your Quest for Performance

The fitness landscape, particularly on platforms like Instagram, is inundated with self - proclaimed gurus and trainers, many of whom claim to have all the answers and present themselves as experts in kinesiology, physical therapy, or orthopedic surgery. However, the true authority lies with legitimate coaches in the field, those with experience and academic degrees who contribute to scientific research.

Within the body of scientific literature, articles on EMG studies offer valuable insights, elucidating the reasons behind the preference for certain movements over others. Nevertheless, in practical terms, few individuals have the time to peruse all these studies, and unless one is within the specialized niche, there is often limited interest. Most people simply desire straightforward answers.

If one seeks these answers, it is necessary to invest in a structured process, maintain consistency in the gym, hire a qualified coach, and refer to summarized literature from reputable sources. EMG studies offer the advantage of eliminating guesswork. For example, Lucy might choose to perform heavy hip thrusts, Romanian deadlifts (RDLs), and sumo squats to enhance her gluteal development, while Andrea might modify her hyperextensions and resistance - band glute exercises based on EMG - informed decisions.

V. Is EMG a Luxury for Athletes Only?

The question remains whether EMG is a universally beneficial tool or a luxury reserved solely for competitors or athletes. Consider the following questions:

• How long have you been engaged in training?

• Are you training for general fitness or to achieve a specific aesthetic?

• How often do you train?

• Have you previously hired a coach or other professional?

• Do you have disposable income?

• Do you envision yourself competing in the future?

• What data, aside from exercise preference, are you attempting to collect? For example, data that can assist in sprinting or passing a physical exam.

• Are you injured or in the process of recovering from an injury? I.e., relearning how to activate muscle groups.

• Do you enjoy and are you open to being observed or studied?

• Is maximal hypertrophy your ultimate goal?

• Have you unsuccessfully attempted to develop lagging body parts?

Based on your responses to these questions, you may wish to contemplate the use of EMG.

References

1. Konrad, P., “The ABC of EMG. A Practical Introduction to Kinesiological Electromyography,” Version 1.4, Mar 2006, 5 - 30.

2. Basmajian, J. V., DeLuca, C. J. “Muscles Alive: Their Function Revealed by Electromyography,” Pub, Williams and Wilkins, Baltimore, 1985. 2 – p1.

3. Dr. Arthur Kornblit, MD., “How Much Does an EMG Test Cost?” Spend On Health, accessed January 20, 2021.