Author Topic: Can you build leg muscle by sprinting and plyometrics?  (Read 10992 times)

Offline arthurb999

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Can you build leg muscle by sprinting and plyometrics?
« on: March 08, 2010, 06:12:10 AM »
I know lifting heavy is the most efficent way to build leg muscle (squats).

My legs feel similiarly sore though after a good hill sprint/plyo day as they would after a squat day.

Having said that, does hill sprinting and plyometrics drills build leg muscle as well? 

Offline Wlfdg

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Re: Can you build leg muscle by sprinting and plyometrics?
« Reply #1 on: March 08, 2010, 06:55:06 AM »
Heck yea!  ;D

The key to muscular development is the recruitment of fast twitch muscle fibers. Anything explosive is going to recruit FTMF.

Look at the legs on sprinters  :o.

It's still important to direct resistance work though, especially for injury prevention. 


Offline arthurb999

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Re: Can you build leg muscle by sprinting and plyometrics?
« Reply #2 on: March 08, 2010, 06:59:48 AM »
Thanks man!

I assumed so but just wanted to ask the experts :D


Offline Il Capo

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Re: Can you build leg muscle by sprinting and plyometrics?
« Reply #3 on: March 08, 2010, 09:42:58 PM »
Of my prior GFs, the one with the...ahem...stronger glutes was a field-hockey player. She did no weight-training at all.

confoundit

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Re: Can you build leg muscle by sprinting and plyometrics?
« Reply #4 on: March 09, 2010, 08:30:28 AM »
in my younger years....I played soccer nearly year round.  I was defense so lots of hard sprints for an hour and half.  My legs were gorgeous and muscular.  And THEN...I tore a quadricep muscle right off...had a bruise the size of a volleyball on my thigh for nearly 6 weeks and about as black as midnight.  The scar tissue still gives me grief if I am not warmed up and take off at a sprint.

it totally would build muscle!  In my mind anyways :D


Offline Xon

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Re: Can you build leg muscle by sprinting and plyometrics?
« Reply #5 on: March 10, 2010, 01:08:11 AM »
The key to muscular development is the recruitment of fast twitch muscle fibers. Anything explosive is going to recruit FTMF.
Does this mean that explosive lifts (Olympic style lifts?) are more effective for building muscle than lifting slowly? If so, I know a lot of bodybuilders wasting a whole lot of time!

Offline Wlfdg

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Re: Can you build leg muscle by sprinting and plyometrics?
« Reply #6 on: March 10, 2010, 08:49:14 AM »
The key to muscular development is the recruitment of fast twitch muscle fibers. Anything explosive is going to recruit FTMF.
Does this mean that explosive lifts (Olympic style lifts?) are more effective for building muscle than lifting slowly? If so, I know a lot of bodybuilders wasting a whole lot of time!
It does. Fast twitch fibers are the fibers that "show" growth. Explosively moving through the concentric range of any movement will recruit FTMF. Not just Oly lifts. There is benefit to controlling the rate of eccentric contraction.

Bodybuilding has evolved to training programs made fashionable by steroid enhanced bodybuilders. Anything works when you are on the "juice". With sarcoplasmic hypertrophy as their main goal actually being strong has no real purpose.

Offline neocookie

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Re: Can you build leg muscle by sprinting and plyometrics?
« Reply #7 on: April 03, 2010, 12:42:42 PM »
Does this mean that explosive lifts (Olympic style lifts?) are more effective for building muscle than lifting slowly? If so, I know a lot of bodybuilders wasting a whole lot of time!

Yes, definitely. It really doesn't take much to build muscle; just big, compound exercises. Squats, military/arnold press, chin-ups, pull-ups, press-ups, and dips will hit every muscle. Why people spend hours in the gym, trying to target tiny, specific muscles, is beyond me. I can clear 3x10 of those exercises in 30 mins and I'm still hitting the small muscles. Any area I may miss should be picked up by either hill sprints or rock-climbing, which are much more enjoyable than waiting 20mins for a cable machine and looking stupid while trying to isolate a specific muscle.

Just remember to keep increasing the weight or sets/reps, otherwise you'll get "comfortable" and won't progress.

Oh, and don't forget deadlifts! Add 2 sets, 5 reps, 1 day per week. Lift heavy, lift explosively, and you'll soon see a huge benefit in the legs, along with your back, shoulders and neck. You might need to unload on your squats on the next session, but remember to *add to your previous* the session afterwards.

Rolfdevinci

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Re: Can you build leg muscle by sprinting and plyometrics?
« Reply #8 on: April 04, 2010, 03:36:41 AM »
I began incorporating both into my "winter" training and saw immediate results.Had to back off the running till I investigate orthotics to treat a badly overpronating left foot but will resume using both once I get the gait issues resolved.
Geo