Research
Mixed
Plyometric training may induce hypertrophy in Type II muscle fibers, but evidence is limited and conflicting regarding fiber-type specificity compared to resistance training.
There is not enough evidence to recommend plyometric training specifically for targeting fast-twitch muscle fibers over slow-twitch ones. Focus on whole-muscle hypertrophy strategies instead.
WeakQualifiesVERY_LOW confidence
In the group performing plyometric training, no significant pre-to-post increases in the cross-sectional area were observed in any of the analyzed fiber types. However, the analysis from the study included a total of 9 biopsy samples... limiting the ability to draw inferences from the data.
Why this rating
Based on a single study with very small sample size (n=9 biopsies) and inconclusive results.
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
narrative_reviewCited 83×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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
- Combining plyometric and resistance training does not produce additive effects on muscle hypertrophy or anabolic signaling compared to resistance training alone.Limited
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