Compex 101 - How to get the most from your Compex

training
By Joe Arnone
Introduction:
In an effort to help you get the most out of your Compex unit, I have taken the liberty of
putting together this document. All of the information contained herein is based on my
personal experience using the Compex Sport over the past year and what I have gleaned
from talking with dozen of clients about their experiences using this device.
Here at E-CAPS/Hammer Nutrition, we first started selling the Compex Sport when it
debuted in the USA in late 2003. More than a year later, we now have many satisfied
customers using this remarkable training tool. I expect that after using the Compex for a
few weeks, you will be thrilled with it as well.
Between this article and the Compex CD that came with your unit, you should have all
the information you need to get started using the Compex. Please note that this article is
offered as a suggested starting point for using the Compex. 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 amazing product.
Getting Started:
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. During training and competition without the
Compex, you can only work approximately 40% of your muscle fibers. With the
Compex, you can recruit up to 99% of your muscle fibers, which is immediately evident
when you see your first muscle contraction. You will see muscles you didnt know you
had!
The benefit of recruiting a higher number of muscle fibers during the Compex workout
will become obvious when you are performing in your chosen sport - it will make you
faster and stronger, guaranteed.
Level Selection Options and 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
should customize to fit your specific needs and goals.

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 dont 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 with the intensity in the
10-20 mA range for muscle adaptation. Then stay at the same intensity but go
straight to Level 5. As long as you progress the intensity up very gradually, this
can be as effective as progressing through each level. It is totally your choice and
up to each individual to decide which method works best for their specific
training goals.
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, lets say
normally you do endurance workouts two or three days a week. If this is the case, I
suggest you only use the Endurance program on the Compex two or three days a week. I
suggest you use the Compex Endurance program OR your normal endurance workout. I
dont recommend both complete workouts on the same day. This would be too much
endurance training. You could use the Compex Endurance program to complete a short
workout or to replace a planned workout that didnt 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.
The best advice I can give you is to start at low intensities and gradually work up to
higher levels and intensities. I have listed each program with suggested intensities and
levels below. Again, these are suggestions only and they should not restrict you from
experimenting and coming up with the best program for your specific goals.
Potentiation (Sport model only):
In other words, Warm Up. 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.
This is true for ALL the Compex programs. If you dont follow this advice on the
Strength programs for instance, there is a good chance that you will be so sore that you
will cry like baby for a couple days. REALLY!

Endurance (Sport & Fitness Trainer models):

I think this program is the hardest workout you can do with the Compex. The contraction
is very long and the rest period is 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 dont want to do a cardiovascular workout, this
can be an excellent muscle workout to help eliminate the possibility of a respiratory
infection. As a matter of fact, I am recovering from the flu and I am doing a Compex
workout as I write this.
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. I used this program very effectively while training for a
110-mile race held in November 2004. Living in Montana, Im not able to put in the
miles this late in the year so I used the Endurance program to help make up for the lack
of miles on the bike. I placed 5th in the race where the previous year without using the
Compex I placed 75th .
Strength (Sport model only):
This feature is designed to build pure strength and will definitely build muscle mass. I
have never been one to put on much mass with weight training. Last winter after about 2
months of using the Strength program, I gained 8 pounds of muscle mass. This was using
it on my quads only!
I choose to use Option 2 (listed above in the Level Selection Options and Usage
Suggestions section) to progress through the Strength program. I start each season on
Level 1 and an intensity level of 10 mA. The following chart shows how I progress my
Strength program workout from there:
Week 1
Monday
Level 1
10 mA
Wednesday Level 1
10 mA
Friday
Level 1
10 mA

Week 2
Level 1
10 mA
Level 1
10 mA
Level 5
10 mA

Week 3
Level 5
10 mA
Level 5
10 mA
Level 5
10 mA

Week 4
Level 5
15 mA
Level 5
20 mA
Level 5
20 mA

Week 5
Level 5
20 mA
Level 5
20 mA
Level 5
20 mA

Week 6 an on
Level 5
25 mA
Level 5
30 mA
Level 5
30 mA

Last year I made it to the 90 mA intensity level. I plan to achieve the 99 mA intensity
level for all three muscle groups this year and am certain that the schedule shown in the
chart above will get me there. I only do the strength training 3 days a week and highly
recommend using the Active Recovery at least 3 other days of the week.
The very first time you use this feature, please start a little lower on the intensity level
and work your way up. Again, this is true for ALL the Compex programs. Heres

whyone of the athletes I coach used the Strength program on his quads in the middle of
the cycling season. He used it on Level 5 and the 70 mA intensity level. He stopped by
the next day to tell me this. My response was, Are you sore?. He said nonchalantly,
No, not really. Well, he called me two days later and said his quads were so sore that
the weight of the sheets in bed was painful. DONT DO THIS! Enough said I hope.
Explosive Strength (Sport model only):
This program is designed to build maximum strength and muscle mass. It is ideally suited
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.
Resistance (Sport & Fitne ss Trainer models):
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.
Active Recovery (Sport & Fitness Trainer models):
In my opinion, 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.
What intensity to use for Active Recovery is one of the most frequently asked questions
we get. Again, relating this program to massage, if you want a light massage, I
recommend using it somewhere in the range of 20-30 mA. If you want a deeper massage,
30-40 mA is a good place to start. Most of my sessions are done at 40 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 30 mA when I use Active Recovery the night before a race.
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.
Combining Muscle Groups:
It is nice to be able to combine muscle groups so you can shorten the amount of time it
takes to complete a workout. I am a cyclist so I have elected to concentrate on my quads,
hamstrings and glutes. I use the pad placement book example for my quads and then I
have a technique for combining hamstrings and glutes that I have outlined below.
To combine muscle groups I use a total of eight large pads. I place one of the large pads
on my hamstrings and glutes where it is recommended by the pad placement book. I
place the next pad across the area depicted in the book for the two smaller pads.
Therefore, I have two large pads on each hamstring and two large pads on each glute. The
large pads have two connectors per pad. I only hook up to one of the connectors on each
pad. The positive lead will go on the large pad that is replacing the two small pads and
the negative on the other large pad. Use the pad placement book to check for the proper
positive and negative position. You could use the same concept to combine quads and
calves so you could get a complete leg workout with just two rounds of the Strength
program.
CAUTION for Hamstring Pad Placement: The large pad that you use to replace the two
small pads needs to be positioned correctly. You will notice the tendons behind your knee
run up to your hamstring. DONT put the first large pad on the tendons just above the
back of your knee. Flex your hamstring and look for where the muscle begins. For me it
is about half way between my knee and the bottom of my glute. This is where I place the
first pad. The next one is placed just below the bottom of your glute.
Pad Life:
Replacing the pads after fifteen uses is recommended. However, we have found that
depending on how they are used and stored, pads may not last for fifteen applications or
they may last much longer. The easiest way to tell if your pads are worn out is if you
begin to notice a sharp pins and needles type of prickling sensation on the skin surface
just under the pads instead of the usual muscle contractions. If you feel this, replace the
offending pad immediately.
In order to extend pad life as long as possible, try this:
1. Apply to shaved legs or body parts if possible. (Hey heres another legitimate
reason for shaving!)
2. Wash the areas where pads are to be applied with soap and water or rubbing
alcohol. If you use rubbing alcohol, use a quality lotion like Lubriderm or Eucerin

Cream or you will have very dry patches of skin where you used the rubbing
alcohol. If you shower immediately after a workout, then do the Active Recovery
routine immediately after you shower, that is ideal.
3. Make sure that the pads are kept in their plastic bags with the zip loc seal tightly
closed. To make extra sure they dont dry out, you should store all of your open
bags of pads in a larger zip loc bag if you live in a dry climate.
Uneven Twitching:
This is something that about 50-75% of Compex users will experience. Thus we thought
it important to share this with you. What we are talking about is when one muscle group
twitches or contracts more noticeably than its counterpart even though both are set to the
same level of current. For example, lets say you are doing an active recovery routine and
you have all four channels (two on each quad) set to the same number of 20 milliamps.
However, you notice that your right quadriceps muscle is twitching or shaking quite
vigorously while your left is only twitching slightly.
The reason for this dissimilar reaction to the same amount of current provides visual and
numeric proof that you have a dominant and weaker muscle. The weaker muscle is the
one that isnt twitching as much. This is due to the fact that a lower percentage of the
muscle fibers are responding to the input from motor nerve, whether mentally or
electronically activated. Increasing the current on that weaker muscle group will wake
up those un-recruited muscle fibers. So, you may end up running 5-10 or more mA on
the two channels connected to your weaker muscle. Dont really worry about the
numbers, just make sure you are getting the same twitch out of both muscle groups.
Therefore, you should adjust the current level for each muscle independently to
achieve the same level of twitching or contractions on both sides of your body. This
will likely be the case for all muscle groups you work with the Compex Sport.
Correcting Muscle Imbalances:
Not only will the Compex Sport identify muscle imbalances for you, but it also offers the
most effective way to correct the problem that we have ever seen. Up until now, the only
way for athletes to correct a muscle strength imbalance was by doing clumsy single limb
exercises which are difficult to do and have a pretty likely risk of injury associated with
them.
It is immediately apparent if you have uneven muscle strength when you use the
Compex. If you notice one muscle twitching less than the other when the intensities are
equal, you have a strength imbalance. Simply increase the intensity on the low twitching
side until both muscles are twitching equally. This is especially effective with the
Strength programs. You will be able to gradually reduce the difference. Once you have
each side twitching equally at the same intensity, you will have corrected the imbalance.
We wish you the best of luck with your training. Im sure you will see significant
improvements in your strength, endurance and recovery as I have. As always, feel free to
call our Client Support staff with any questions you may have at 1-800-336-1977.