Mixed
Combining plyometric and resistance training does not produce additive effects on muscle hypertrophy or anabolic signaling compared to resistance training alone.
Do not expect to build muscle faster by mixing jumping exercises with weightlifting compared to just lifting weights. The current evidence suggests you get the same muscle growth from resistance training alone, so you can save time by focusing on one modality if your goal is purely hypertrophy.
Compared to isolated resistance training, combining plyometric and resistance exercise does not seem to produce additive effects on anabolic signaling or muscle growth; however, this area requires future study.
Why this rating
Based on only 2 studies, one involving older women and one looking at acute signaling, with small sample sizes.
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
- 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).Moderate
- 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
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →