{"id":67454,"date":"2017-05-17T09:24:54","date_gmt":"2017-05-17T09:24:54","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/plyometrics-for-bodybuilding"},"modified":"2021-11-22T01:16:02","modified_gmt":"2021-11-22T06:16:02","slug":"plyometrics-for-bodybuilding","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/plyometrics-for-bodybuilding\/","title":{"rendered":"Plyometrics for Bodybuilding"},"content":{"rendered":"

What do you think of when you hear the term plyometrics?<\/strong> Do thoughts of CrossFitters, track athletes, or football players doing box jumps, high knees, or bounds come to mind? As a staple tool in an athlete\u2019s training arsenal, plyometric exercise can serve purposes that stretch far beyond just learning to jump higher or cultivate more power. You can effectively include them in your existing hypertrophy program, which will not only enhance your progress, but also add a much-needed new perspective.<\/p>\n

What Are Plyometrics?<\/h2>\n

Plyometric training uses your body\u2019s ability to produce greater force by manipulating the stretch reflex<\/strong> in a particular muscle or muscle group. There are three phases in this force production.<\/p>\n

The eccentric phase triggers a stretch of the chosen muscle. Once this phase is underway, the Golgi tendon organ is activated. This receptor is designed to protect the body from overextending a joint. Once activated, it will quickly reverse the movement and begin the concentric contraction of the muscle. Between these two phases (eccentric and concentric) is the amortization phase. This phase harnesses more power and is then applied to the contraction.<\/p>\n

In order for you to reap as much reward from this reaction as possible, your movement must be quick and abrupt.<\/strong> Now, this isn\u2019t to be confused with pure power, which is simply speed applied to a resistance, or speed strength. Plyometric movement must include the eccentric portion in order to experience amortization and the subsequent release of increased power.<\/p>\n

Overall, plyometric exercises will enhance power and muscle activation, as well as reaction time and athleticism. But if your goals are centered around hypertrophy, do you have room in your routine for such exercise?<\/p>\n

Will Plyos Make Me Bigger?<\/h2>\n

It may not seem obvious whether plyometrics can be integrated into your current program to enhance hypertrophy. But let\u2019s consider few examples. Look at speed skaters\u2019 legs. They are thick with muscle, lean, and incredibly powerful. <\/strong>Speed skating practice is full of plyometric-type movements. Along with a heavy dose of muscular endurance, they also train for hours per day. Speed skaters have to be wary of overtraining, so they certainly aren\u2019t spending much gym time on bodybuilding-style workouts. They train what is necessary, and then spend most of their time on the rink.<\/p>\n

The sprinter is another athlete with impressive lower body development. With repeated bouts of plyometric motion, sprinters have legs that rival a bodybuilder, with little or no relative hypertrophy work in the gym.<\/p>\n

What about the upper body, you ask? Direct your attention to the gymnast. His upper body is big, shapely, and packed with muscle through, you guessed it, many plyometric-type exercises done on a daily basis. The Olympic rings, pommel horse, and other explosive movements make the gymnast\u2019s upper body<\/a> as sculpted as a Greek statue.<\/p>\n

So can hypertrophy training benefit from the addition of plyometrics? I\u2019ll let you decide, but I think the answer is obvious.<\/strong><\/p>\n

How to Add Plyos to Your Workouts<\/h2>\n

Let\u2019s take a look at a few examples of some of the more effective plyometric exercises you can utilize for hypertrophy training.<\/p>\n