myVisionBody Personal System · EMS suit
How to use everything.
Never used an EMS suit before? This is the plain-English guide — what the buzzing is, what every button does, the safest settings to start, and a simple full-body session you can actually follow.
🟢 Written for total beginners · start hereAsk the manual & videos
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What EMS actually is
EMS = Electrical Muscle Stimulation. The suit has pads over each muscle that send a gentle electrical pulse, making the muscle contract on top of your own movement. That's why a 20-minute session feels like a much longer workout.
The "buzzing" — what it is & what it should feel like
The buzz is the electrical pulse doing its job. It should feel like a strong tingle that builds into a firm muscle squeeze — intense, but never sharp or painful. If it stings, pinches, or hurts, it's too high — turn it down.
It comes in cycles: the current switches ON (muscle contracts — you do the move), then OFF (muscle relaxes — you reset). Over and over for the whole session:
A common beginner cycle is about 4 seconds ON / 4 seconds OFF. The program controls this automatically — you just move on the "on".
Your very first session
Follow this the first time and you can't go wrong. Whole thing is ~25 minutes including setup.
Lightly spray/wet the electrode pads (they need moisture to conduct). Snug fit — pads flat against skin. Drink some water first.
Never fire EMS on cold muscles. Do easy squats, arm swings, marching in place.
On the program screen: 20 min, medium (or soft) intensity. See section ③ for what each control means.
Hit start. As it pulses, tap each muscle on the wheel and slowly raise it until you feel a firm squeeze — not pain. Leave them all on.
Do a slow rep or hold when it buzzes, relax when it stops. Go through the moves in section ⑥.
Last 2–3 min lower the intensity, gentle stretch. Peel pads off, drink water, eat some protein after.
The Program screen — every control
This is the screen you set before starting. Each row is one setting (the yellow choice is what's selected). Here's what they all mean + what to pick as a beginner.
| Icon | Setting | What it does | Beginner pick |
|---|---|---|---|
| 👕 Suit | Strength / Fatburning / Special | The type of program. Strength = short powerful bursts for muscle. Fatburning = longer contractions + movement for calorie burn. Special = recovery/massage. | Strength or Fatburning |
| ▶️ List | Program name (e.g. Fatburning 1) | The specific workout inside that type. | the "1" |
| ⏱️ Stopwatch | 20 min / 25 min | Total session length. | 20 min |
| 📊 Bars | soft / medium / hard | Overall intensity ceiling of the program. | soft→medium |
| ⚡ Lightning | 13 / 14 / 15 sec… | Impulse = how many seconds the current stays ON each cycle. Longer = more continuous work. | program default |
| ⏳ Hourglass | 2 / 3 / 4 / 5 sec… | Pause = rest seconds OFF between impulses. Longer = more recovery. | 4 sec |
Then START PROGRAM begins it; REPLAY PROGRAM reruns your last one.
The training wheel
Once you start, this is your main screen. The ring = your 12 muscle channels; the middle = play/pause.
12 muscle channels
Each slice is a muscle (Calf, Quads, Chest…) showing its current intensity %. Tap a slice to select it, then raise/lower just that muscle.
Play / Pause
Starts or pauses the pulsing. Pause bars = it's running; a play triangle = it's paused.
Time & program
Shows time elapsed · program name · time remaining so you know where you are.
Master intensity
The yellow bar scales all channels up or down at once — your quick "everything's too strong" dial.
Signal & settings
The waveform icon opens the buzz settings (section ⑤); the sliders icon opens program settings.
Leave them all on
Selecting a channel is only to change its level. All active channels still fire together — you don't work one at a time.
What level should each channel be?
There is no correct percentage table — and anyone who hands you one is guessing. The % on your app isn't calibrated between channels: 40% on your quads and 40% on your abs are completely different amounts of stimulation, because muscle size, tissue over the electrode, and contact quality all differ. It's not comparable between people, or even between your own sessions (drier electrodes = weaker contact = same number feels like less).
The only rule that transfers: raise each channel until you feel a firm squeeze you could hold a conversation through. Never pain. Whatever number that lands on is your number.
| Tier | Channels | Why |
|---|---|---|
| Highest | Glutes · Quads · Hams · Back | Biggest muscles, most tissue — tolerate the most |
| Medium | Chest · Shoulder · Calf | Go by feel |
| Lower | Biceps · Triceps · Adductor | Small muscles; adductors are genuinely sensitive |
| Lowest — be conservative | Abs · Low back | Abs feel intense far below where legs do. Low back sits over your spine and kidneys — under-do this one on purpose. |
The "buzzing" settings (Amplitude Modulation)
This screen changes how the buzz feels — not how strong it is. It adds a wave so the current pulses instead of being a flat, constant buzz (more comfortable, and muscles don't "go numb" to it).
| Setting | What it does | Beginner pick |
|---|---|---|
| Active | Turns the wave on/off. On = the buzz rises & falls; off = flat constant buzz. | On |
| Depth (%) | How far the buzz dips. 0% = flat, 50% = drops to half then back, 100% = full on/off flutter. | 50% |
| Type | The shape of the wave — see below. | Sine or Square |
| Period length (ms) | How fast one wave cycles. 500 ms = two pulses per second. Lower = faster flutter, higher = slow swell. | 500 ms |
Your full-body 20-minute session
Because everything fires together, simple compound moves hit your whole body. Go bottom → top. Do the rep on the "on" pulse, relax on the "off".
0:00–5:00 · Warm up & set your levels
Start the program. During the pulses, tap around the wheel bottom→top and raise each channel to a firm-but-comfortable squeeze while doing light squats + arm swings.
5:00–17:00 · Main work (~12 min)
Flow through these ~1.5 min each. All muscles fire together; the move just decides which work hardest. Do the rep on the pulse, relax on the rest.
Standing Calf Raise
Rise onto toes, pause, lower slow.
Wall Sit
Back on wall, 90° knees, hold.
Slider Leg Curl
Bridge up, slide heel out & back.
Glute Bridge
Drive hips up, squeeze, lower slow.
Cossack / Sumo Squat
Wide stance, sink into one hip.
Superman Hold
Lift arms + legs, hold.
Forearm Plank
Straight line, brace hard. Add crunches.
Push-Up
Slow to a deep squeeze, press up.
Reverse Snow Angel
Sweep arms into a "Y", pinch blades.
Pike Push-Up
Hips high, lower head, press up.
Self-Resistance Curl
Curl up while pressing down on it.
Chair Dips
Dip off a chair edge, press up.
17:00–20:00 · Cool down
Lower the master intensity (bottom-right slider), gentle movement + stretch through the last pulses. End the program, peel pads off, hydrate.
Guided Session
Press start and just follow the screen. It shows the exact movement, counts it down, beeps on every impulse so you know when to rep, then rests you and moves to the next one — automatically.
Pick your mode & program
📅 Your week
Mon 🔌 EMS · Tue 🚶 Cardio · Wed 💪 Calisthenics · Thu 🚶 Cardio · Fri 💪 Calisthenics · Sat 💪 or 🚶 · Sun rest
Why only one EMS day: the official WB-EMS guideline caps beginners at 1 session/week for the first 8–10 weeks — and "beginner" means EMS-naive, not untrained, so your lifting background doesn't buy you a second day. After that block, 1.5×/week (3 per 2 weeks, ≥4 days apart) is the ceiling — not 2×.
Don't let the suit cap your training, though. It's one session; your week doesn't have to be. Calisthenics on the other days gets you 3 resistance sessions instead of 1 — and that's where you actually progress, because EMS has no ladder and bands/bodyweight do. ⚠ Never wear the suit for those days: no added load during EMS, ever.
❓ "Do I select muscle groups?" — No.
All 12 channels fire at the same time, the whole session. There's no picking "abs now, legs later." What you actually set is how strong each channel is (%) — and the movement you're doing just decides which of those firing muscles work hardest.
When do you set them? During the 4-minute warm-up — that's what it's for. The timer below will call out one channel at a time, bottom → top, and beep when it's time to move to the next. After that you only nudge (like bumping Abs on the core blocks).
Where to start: always bottom → top — legs first, then core, then upper body. Biggest muscles tolerate the most, and working upward warms you up as you set each level. Every program does this for you.
see the full plan ▾
Settings
Match Impulse/Pause to your app's Program screen. Beginner default: 4s on · 4s off.
Channel levels (%)
Ghost = last session. Only beat it if it still feels like a firm squeeze, never pain.
Save & history
Home Kit — your calisthenics days
The suit is capped at 1 session/week for your first 8–10 weeks. These days fill the rest of the week — and this is where you actually progress, because bodyweight has a ladder and EMS doesn't.
Do not wear the EMS suit for any of this. Every WB-EMS study protocol ran the suit with bodyweight only and small ranges of motion — stacking extra resistance on top of a maximal involuntary contraction is the exact mechanism behind EMS rhabdomyolysis cases. Suit days and kit days are separate days.
What you're actually using
Of the MQRW kit, these two do the work: the push-up board and the ab wheel. Plus a chair and a table. That's it — no bands.
RED = chest (wide) · BLUE = shoulders · YELLOW = triceps (close) · GREEN = back. Slot the handles into the color you're training, then push.
Without bands you have no good way to train your back and biceps at home. A board pushes; a wheel braces. Neither pulls. That's a real hole — pulling is roughly half your upper body, and it's the half the EMS suit also under-trains.
Your three options, best first:
1. Do back at VASA. You have a gym membership — rows and pulldowns there, board + wheel at home. This is the clean answer and costs nothing.
2. Inverted rows under a table. Free, works, and it's in the programs below. Lie under a sturdy table, grab the edge, pull your chest up. Straighter body = harder. Genuinely effective — just check the table holds you first.
3. A doorway pull-up bar (~$25). The single best home fix if you ever want one — it unlocks pull-ups, chin-ups, and hanging leg raises in one purchase.
If you skip all three, know what you're choosing: a push-dominant program. Over months that shows up as rounded shoulders and a weak back. Rows aren't optional — only where you do them is.
How you progress without load
You can't add weight, so you change the leverage. These are your four dials — each one makes the same move harder with zero equipment:
① Change the angle — push-ups: hands on the couch (easy) → floor → feet on the couch (hard). Same body, three difficulties.
② Go one-limb — split squats, single-leg glute bridges. Instantly doubles the load. This is the biggest one for legs.
③ Slow the tempo — 3 seconds down, pause at the bottom. Time under tension replaces weight.
④ Climb the rung — the ab wheel ladder below. Kneeling partial → kneeling full → standing.
⭐ The ab wheel ladder
This is the best thing in the box. EMS fires your abs hard but there's nowhere to go — you can't add weight to a pulse. The wheel has rungs. Work 3×8-12, and when you hit 12 clean reps, climb.
① Wall rollout — stand facing a wall, roll the wheel up the wall and back. Almost no load. Start here if you've never used one.
② Kneeling partial — on your knees, roll out only ⅓ of the way, pull back. Most people start here.
③ Kneeling full — roll until your nose nearly touches the floor. This is the goal. Most people never pass it, and that's fine — it's plenty.
④ Standing rollout — from your feet. Genuinely advanced. Don't rush it.
The two days
Open the ⏱ Guided Session above, pick 💪 Calisthenics, and it runs these for you with a timer and demo photos. Wed = Upper, Sat = Lower — or just run Full Body on both if you'd rather not think about it.
Board Push-Up (RED) → Inverted Row → Pike Push-Up → Board Push-Up (YELLOW) → Chair Dip → Superman → Ab Wheel
Slow Tempo Squat → Split Squat → Glute-Ham Raise → Single-Leg Glute Bridge → Glute Kickback → Side Leg Raise
Beginner full-body cheat sheet
Copy the left column and stay there for 8–10 sessions. The right column is not a week-4 upgrade — it's what you earn after roughly two months of consistent 1×/week sessions. Rushing this column is the single most common way people get hurt on EMS.
| Setting | Sessions 1–10 (your first 8–10 weeks) | Only after 8–10 sessions |
|---|---|---|
| Program type | Strength (muscle) or Fatburning (fat loss) | Alternate both |
| Duration | ~17 min session 1 · then 20 min | 20 min (cap) |
| Effort (Borg CR10) | 4 — "somewhat strong" | up to 7–8 — never 10 |
| Per-muscle level | firm squeeze, no pain | higher, still controlled |
| Buzz type | Sine (smoothest) | Square (punchier) |
| Depth / Period | 50% / 500 ms | 50% / 500 ms |
| How often | 1× per week — hard cap | 1.5×/week max · ≥4 days apart |
| Added load | None, ever. Bodyweight only, small range of motion. Bands/board go on non-suit days. | |
Safety — read this (from the manual)
EMS is a medical-grade device. The official manual is strict on this — here's what matters most, straight from it.
- A 20-min EMS workout ≈ 3–4 hours of traditional training (manual) — that's why you take it easy.
- Your first 8–10 weeks: ONE session per week, 20 min max. No exceptions. This is the hard cap in the official international WB-EMS guideline (Kemmler et al. 2023) — not a suggestion. "Beginner" means EMS-naive, not untrained: your lifting background buys you nothing here, and there is no carve-out for fit people.
- After the 8–10 week block: 1.5×/week maximum (3 sessions per 2 weeks), with at least 4 days between any hard session. That 4-day rule is what caps you — even once you're adapted, 2×/week of genuinely intense EMS isn't supported.
- Intensity ramp — start at Borg "4" (somewhat strong). "Very hard" (7–8) is off-limits until you've done at least 8–10 sessions — at 1×/week that's 2+ months in. Never train to exhaustion ("10"). First session should be ~17 min total (5 min getting familiar + 12 min work), not a full 20.
- No added weights during EMS. The research protocols ran the suit with bodyweight only and deliberately small ranges of motion (squat knee bend under 35°). Don't add bands, dumbbells, or explosive jumping to a suit session — that stacks load on top of an already-maximal contraction. Use the kit on your non-suit days instead.
- Hydrate before, during & after — the manual specifically recommends still (non-carbonated) water. Eat protein after.
- Warm up first, never fire on cold muscles. Spray the silver electrodes with water before wearing for good contact.
- Stop immediately on sharp pain, headache, dizziness, or cramping — and see a physician.
This is a FIRST-SESSION risk, not an over-training risk. That's the opposite of what most people assume, and it's why the ramp above is so slow. Reported cases cluster after the very first EMS exposure, and they happen "largely independently of general training status" — a professional soccer player hit roughly 1,000× normal CK (240,000 U/l) after a single too-intense first session. Being fit does not protect you here.
Feeling fine afterward proves nothing. CK peaks are delayed to ~72 hours. An easy 24-hour check is not the all-clear.
What it is: muscle breaks down fast enough to flood your kidneys. Warning signs in the 1–3 days after a session: severe muscle soreness far beyond normal, swelling, weakness, and especially dark / cola-colored urine. That last one is a go-to-the-ER sign, not a wait-and-see one.
How to not get it: go easy on session one — genuinely easy, Borg 4 — hydrate hard, and resist the urge to find your limit. The whole mechanism is firing every major muscle group maximally at once, which your body has no voluntary equivalent for. You cannot "tough it out" — the failure mode is your kidneys, not your effort.
Official video library
Every training video from the official Visionbody Academy — follow-along EMS workouts (with the exercise list in each description), tutorials & more. Tap any video to play it right here.
📖 The full official manual
The complete myVisionbody User Manual (84 pages) — everything: symbol glossary, full safety, system & components, how to put on each garment, the Box & battery, software setup, training programs, troubleshooting, maintenance, warranties & specs. Flip through it right here.
