The 20-Minute Workout That Builds Muscle Fast: EMS Training.
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Conrad Sanchez - EMS Personal Trainer
Socials: @conradfitness
In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams speaks with Conrad Sanchez of Conrad Fitness, a seasoned trainer with over six years of experience in whole-body EMS (Electro Muscle Stimulation). They dive deep into EMS technology, its effectiveness, and its suitability for busy professionals, injured clients, and anyone looking for efficient, low-impact strength training.
Conrad’s Background: A 15-year personal trainer, Conrad discovered EMS through an investor aiming to bring the technology from Brazil to the U.S. He became an educator for XBody and has since trained clients ranging from diabetics to busy moms to executives.
What is EMS? EMS involves wearing a suit with electrodes that stimulate all major muscle groups. It delivers 85 Hz with a 350 pulse width, simulating 1.5–2 hours of weightlifting in a 20-minute session. It targets type II muscle fibers immediately—great for building strength fast.
Benefits of EMS:
Increases strength and muscle recruitment
Improves body composition (as measured by calipers and circumference)
Low joint impact makes it ideal for people with injuries or limited range of motion
Can improve VO2 max and HRV, though results vary
EMS vs. Traditional Training: EMS is ideal for efficient strength training, especially when time is limited. While some attempt to pair it with yoga, biking, or other activities, Conrad recommends focusing on strength sessions for best results.
Limitations and Misconceptions:
EMS isn’t magic—you can’t out-train a bad diet
Not ideal for targeting muscles like calves or forearms due to fiber type and risk of over-tightening
Consumer suits are simplified and not as customizable; education is essential to avoid misuse and injury
Safety Warning: Brad and Conrad discuss EMS misuse cases, including a person who overdid it during a bootcamp and suffered rhabdomyolysis and temporary kidney issues—underscoring the need for proper guidance.
Business Opportunities: Conrad offers:
In-person EMS sessions in LA
Virtual and in-person workshops for trainers
Business consulting for gyms adding EMS services
Trainer education across the U.S., aiming to build a trusted national EMS trainer network
EMS can be a game-changer for strength training, especially for those over 40 looking for maximum efficiency with minimal wear and tear. Conrad encourages anyone interested—whether clients or fitness pros—to reach out for education or training.
If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
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