Can you build lean muscle doing squat-jumps? This short article aims to delve into some recent, relevant findings regarding plyometric training and building lean muscle. How does it compare to resistance training?
Can you build lean muscle doing squat-jumps?
During isolation, it was common for home workouts to consist of various jumping exercise in order to accrue fatigue and make participants feel tired like they had worked out. Due to the minimal equipment, they had access to.
Does this mean you can build lean muscle doing workouts like this at home with minimal equipment?
A review recently found:
Lower body muscle mass increased the same in plyometric and resistance training groups.
We don’t know what happens at the muscle fibre level as a result of plyometric training.
Doing plyometric and resistance exercise doesn’t produce additive benefits for muscle growth.
I was wrong
This is in direct contrast to what I’d initially thought and preached. That plyometric exercise wouldn’t be significantly intense enough to promote a hypertrophic response.
If you have 12 weeks to exercise with minimal equipment and you’re relatively new to exercise plyometric training might be fine for a short period of time.
The researchers acknowledge that the findings of this review are limited. Participants were untrained or recreationally exercised at best.
Meaning that they would have gained muscle almost regardless of the training strategy imposed. They are so sensitive to building muscle.
What should you do?
If your entire training program consists of plyometric exercise to build lean muscle and you plan to exercise for longer than 12 week period, it might be best to look into a structured resistance training program.
It’s also important to note that plyometric training for the general population requires certain pre-requisites so that exercises can be performed safely and effectively. At MEAN, you need to be able to land before you can jump.
Exercising at home, without a trainer and performing plyometrics which often have minimal ground contact time may be injurious in certain population groups.
These findings also raise eyebrows at Bootcamp/Circuit sessions that combine resistance training with plyometric exercise. The research demonstrated that no additional benefits were experienced by combining the two training modes.
Doing one might be better than doing both.
This is important because you could potentially get the same benefit by just doing plyometric or resistance training. Instead of combining the two. Potentiating injury risk trying to jump and land when you’re fatigued.
Plyometric exercise might be a great alternative for you if you’re at home with minimal equipment to build muscle. Provided you are new to exercise and will only be participating in the plyometric exercise program for 12 weeks or less.
Once you have access to weights, you might see sustained muscle building with a structured resistance training plan.