Double the Effects

The benefits of adding muscle to your body are tremendous.  You develop a lean, shapely appearance, your metabolism rises, and your body burns more calories than an untrained body.  These are all fantastic ways to lose body fat, and build a healthy, happy body.  In order to build muscle fastest, the most efficient and effective training program should be undertaken. 

A sure-fire way to add muscle to any frame is to do a split weight training/plyometric routine.  By combining both, you are activating muscle motor units in a way they have never seen.  The gains are often dramatic in the first several weeks. 

Plyometrics are not strictly for the well-trained athlete, rather, they MAKE a well-trained athlete.  Men, women, teenagers, and the elderly can all benefit from plyometric exercise.  The exercises can be tailored for the beginner to the advanced, and require little more than your body weight in my instances, making this a perfect at home supplement.

By itself, plyometrics will not add the lean body mass that you are seeking.  Weight training is a key component to several areas that plyometrics misses.  The same is true for plyometrics.  By combining both you are making sure you receive all the possible benefits of training.  Further, when you combine the two, muscle fibers adapt to the stimulus and produce more of the “hybrid” fiber types that are great for strength as well as endurance.

Take a look at these results if you are still skeptical of the benefits of plyometrics:

Effect Of Squats & Plyometrics On Vertical Jump
 Exercise Type                              Vertical Jump IncreaseOnly Squats                                                  3.30 cm

Only Plyometrics                                       3.81cm

Squats + Plyo                                               10.67cm


The result of combination training is clearly beneficial to your goals of adding muscle.  Below is a sample weight training/plyometric routine to help get you started.

  1. Bench Press – 3 x 10
  2. Power Drop – 3 x 15
  3. Squats – 3 x 10
  4. Box Jumps – 3 x 15
  5. Lunges – 3 x 10
  6. Double Leg Tuck Jump – 3 x 15
  7. Wide-grip Pullups – 3 x 10
  8. Plyometric Pushups – 3 x 12
  9. Military Press – 3 x 10
  10. Single Arm Overhead Throws – 3 x 12

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