Adherence
Increasing the weekly frequency of plyometric jump training sessions leads to larger hypertrophic gains, whereas total training duration, session duration, and total number of jumps per week do not significantly moderate hypertrophy.
To maximize muscle growth from jumping exercises, focus on how often you train rather than how long or how many jumps you do in one session. Aim for more frequent sessions per week (e.g., 3-4 times) rather than fewer, longer sessions. The total number of jumps or the length of the workout does not appear to significantly change muscle growth outcomes.
Meta-regression analysis indicated that the weekly session frequency moderates the effect of plyometric jump training on skeletal muscle hypertrophy, with a higher weekly session frequency inducing larger hypertrophic gains [β = 0.3233 (95% CIs = 0.2041–0.4425); p < 0.001]. We found no clear evidence that age, sex, total training period, single session duration, or the number of jumps per week moderate the effect of plyometric jump training on skeletal muscle hypertrophy.
Why this rating
Based on meta-regression of the same 15 studies; statistically significant for frequency but not for other volume metrics.
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 →