Mixed
Plyometric training produces whole muscle hypertrophy in the lower extremities that is similar to resistance training in untrained and recreationally active individuals over short-term interventions (up to 12 weeks).
If you are new to exercise or lightly active, plyometric exercises (like jump squats or hops) can build muscle size in your legs just as effectively as traditional weightlifting over a 3-month period. You do not need to lift heavy weights to gain muscle mass; high-velocity movements are sufficient. However, this applies to beginners; advanced lifters may need resistance training for continued growth.
Based on the results of these studies, we conclude that plyometric and resistance training may produce similar effects on whole muscle hypertrophy for the muscle groups of the lower extremities.
Why this rating
Based on a review of 6 direct comparison studies with small sample sizes (10-27 participants) and short durations.
Source
Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review
Jozo Grgić et al. · Journal of sport and health science/Journal of Sport and Health Science · 2020
DOI 10.1016/j.jshs.2020.06.010
More from this paper
- Combining plyometric and resistance training does not produce additive effects on muscle hypertrophy or anabolic signaling compared to resistance training alone.Limited
- Plyometric training may induce hypertrophy in Type II muscle fibers, but evidence is limited and conflicting regarding fiber-type specificity compared to resistance training.Weak
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