Mixed
Plyometric jump training induces small to moderate skeletal muscle hypertrophy in healthy individuals, with larger effects observed in non-athletes compared to athletes and greater hypertrophy in knee extensors compared to plantar flexors.
If you want to build muscle without heavy weights, incorporate plyometric jumps (like squat jumps or box jumps) into your routine. Aim for about 2 sessions per week, with each session lasting around 30 minutes. You don't need to be an athlete to see results; in fact, beginners (non-athletes) may see larger muscle growth than experienced athletes. Focus on exercises that involve jumping, as these can effectively increase muscle size, particularly in the legs.
The main overall finding... indicated that plyometric jump training had small to moderate effects [standardised mean difference (SMD) = 0.47 (95% CIs = 0.23–0.71); p < 0.001] on skeletal muscle hypertrophy. Subgroup analyses for training experience revealed trivial to large effects in non-athletes [SMD = 0.55 (95% CIs = 0.18–0.93); p = 0.007] and trivial to moderate effects in athletes [SMD = 0.33 (95% CIs = 0.16–0.51); p = 0.001]. Regarding muscle groups, results showed moderate effects for the knee extensors [SMD = 0.72 (95% CIs = 0.66–0.78), p < 0.001] and equivocal effects for the plantar flexors [SMD = 0.65 (95% CIs = −0.25–1.55); p = 0.143].
Why this rating
Systematic review with multilevel meta-analysis of 15 randomized controlled trials, though heterogeneity was moderate to substantial.
Source
Effect of Plyometric Jump Training on Skeletal Muscle Hypertrophy in Healthy Individuals: A Systematic Review With Multilevel Meta-Analysis
Fabian Arntz et al. · Frontiers in Physiology · 2022
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 →