Plyometric training alone won’t cause you to gain muscle and bulk up. Like with any form of strength training, to make gains, you must overload the muscles which trigger your body’s natural power mechanisms. You can do this by either adding weight (which is not desirable) or increasing the volume (i.e., the number of reps you complete).
Why can’t plyometrics make you bulky?
Let’s see some causes which prevent plyometrics from making you bulky:
– Not Enough Rest Between Sets:
When you don’t allow your muscles enough time to recover, they can’t generate the same level of power and strength on the following set. This can lead to a muscle gain plateau and/or overtraining.
– Too Much Weight:
Lifting too much weight can cause you to use momentum instead of your muscles to generate power. This can lead to injuries and/or an inability to generate the power you need to execute the movement properly.
– Not Enough Variety:
If you do the same exercises over and over again, your muscles will adapt and you’ll stop making gains. To make continual progress, you need to constantly challenge your muscles with new exercises.
– Too Much Weight:
Lifting too much weight makes it more difficult to complete the movement properly, which can cause you to use momentum instead of your muscles to generate power. This can lead to injuries and/or an inability to generate the power you need to execute the movement properly.
– Not Enough Variety:
If you do the same exercises over and over again, your muscles will adapt and you’ll stop making gains. To make continual progress, you need to constantly challenge your muscles with new exercises.
– Not Enough Rest Between Sets:
When you don’t allow your muscles enough time to recover, they can’t generate the same level of power and strength on the following set. This can lead to a muscle gain plateau and/or overtraining.
– Too Much Volume:
Doing a high volume of repetitions with one exercise is a great way to exhaust your muscles and slow down your gains.
– Poor Form:
Performing the exercises with poor form can cause you to use momentum instead of your muscles to generate power, which can lead to injuries and/or an inability to generate the power you need to execute the movement properly.
Browse More on Plyometrics…
- Does Plyometrics Work? – No. Plyometrics are intense exercises that are there to produce power, and we shared some of the reasons why it’s not recommended as a daily workout.
- Is it okay to do Plyometrics Everyday? – No. Plyometrics are intense exercises that are there to produce power, and we shared some of the reasons why it’s not recommended as a daily workout.
- Plyometrics and Cardio are Same? – Yes! Plyometrics can be a form of cardio. They can be considered cardio if done at high intensity. To know more, checkout article.
- Plyometrics makes you bulky!!! – Plyometric training alone won’t assist you to gain muscles. We think it’s the opposite. Check out the article to find out why!!!
- Injuries with Plyometrics – It is possible but rare. These workouts are meant to be done by people who are either fit and healthy. Find out more in article.
Does plyometrics help in reducing bulkiness?
Plyometric training can help to reduce bulkiness by improving your power and strength, which will help you to lift heavier weights with better form. Additionally, plyometrics can help to increase muscle glycogen stores, which will minimize the amount of glycogen stored in the muscles. This will help to keep the muscles lean and toned.
Benefits of Plyometrics
– Improving Power and Strength:
Plyometric training can help to improve your power and strength, which will help you to lift heavier weights with better form.
– Reducing Muscle Glycogen Stores:
Plyometric training can help to increase muscle glycogen stores, which will minimize the amount of glycogen stored in the muscles. This will help to keep the muscles lean and toned.
– Improving Cardiovascular Fitness:
Plyometric training can help to improve your cardiovascular fitness, which will minimize the amount of fat stored in the muscles. This will help to keep the muscles lean and toned.
How much time does it take to reduce bulkiness?
If you do plyometric exercises regularly, you can significantly reduce the amount of bulkiness in your muscles within 2 to 4 weeks. By performing both low-intensity and high-intensity plyometric workouts, you can reduce bulkiness faster than by performing only high-intensity plyometric workouts.
Does plyometrics build muscle mass?
No, plyometric training does not build muscle mass. Plyometric training helps to improve power and strength, which can help you to lift heavier weights with better form. This will help to minimize the amount of bulkiness in your muscles. Additionally, plyometrics can help to increase muscle glycogen stores, which will keep the muscles lean and ton.
Does your weight gain from doing too many sets of low intensity exercises?
The only weight that you will gain from doing sets of low-intensity exercises is the amount of fluids that your body retains to prevent dehydration. The key is cardio, the number one thing to avoid weight gain.
Cardio exercises are essential for fat loss, so increase your time on the treadmill or bike instead of decreasing it. Do not have more than 3 hours between exercise sessions, as this can lead to an energy drop and possible revisiting eating habits due to feeling hungry too quickly after exercising.
Conclusion
Plyometric training is a great way to reduce the bulkiness in your muscles. You can significantly reduce bulkiness within 2-4 weeks by doing low intensity and high-intensity plyometrics workouts, while also improving power and strength.
If you want to see how much progress you’ve made after 8 weeks of consistent plyometric exercise, measure your thighs with calipers or take photos before and after exercising. Keep track of what exercises worked best for reducing bulking up so that you know what to do next time!
