Ways To Increase Your Vertical Jump With Proper Weight Training

ByShane Boyd

If you are like most basketball players, then you are probably looking for ways to increase your vertical jump. After all, it's only natural. And let's face it, if you can jump higher than the person guarding you then you'll have a better chance for a lay-up, rebound and an all-out dunking assault on your opponent. However, if you don't do the proper weight training then the odds that you'll increase your vertical jump are slim to none. This article will give you some tips on your weight training that will help you increase your vertical jump.

I believe it should go without saying that no matter how high you can jump, if your court skills are sub-par then your overall game will blow. So make sure you do this weight training routine in conjunction with your basic basketball practice. You can split your practices and weight training into two a day splits as well. You may be a little fatigued at first, but it'll pay off in the long run.

Pre-Season Routine

During the pre-season you should focus on aerobic fitness, functional strength and hypertrophy. Take an aerobics class at your local gym. Don't be alarmed (or ashamed) if you are the only guy in there. Functional training uses a lot of medicine ball routines, rubber bands and dumbbell routines. Hypertrophy routines involve working the entire body (with about 80% resistance) and resting only 1 minute between sets. This will allow you to build muscle, burn fat and increase your overall strength.

In Season Routine

During the basketball season you are going to continue your strength training. This will keep your muscles primed and ready to explode when the time is right during the game. Here's a sample workout routine for the basketball season.

Power Clean 4 sets. 10, 6, 4, 4
Push Jerk 4 sets. 10, 6, 4, 4
Squat 4 sets. 10, 8, 6, 6
Barbell Bench Press 4 sets. 10, 8, 6, 6
Lat Pull downs 3 sets. 10, 8, 8
Hamstring Curl 3 sets. 10, 8, 8
Tricep Dips 3 sets to failure.
Standing Barbell Curls 3 sets. 10, 8, 8
Sit-ups 3 sets to failure.

You should rest no longer than 1 minute between these sets.

Post Season Routine

During the off season you will want to work on your overall strength. All the top basketball players do similar workouts with much success. Below is a sample weight training routine for you to follow.

1. Bench Press 12 reps
2. Squats 12-15 reps
3. Bent knee crunches 12-20 reps
4. Lat pull downs 12-15 reps
5. Shoulder press 12-15 reps
6. Hyper extensions 15-20 reps
7. Calf press 15-20 reps
8. Bench Dips 12 reps
9. Leg curls 12-15 reps
10. Seated row 12-15 reps
11. Torso twists 15-20 reps
12. Upright rowing 12-15 reps

This workout focuses on two things, flexibility and strength. These two components are vital if you want to increase your vertical jump. If you include the workouts mentioned in this article, plus your normal basketball practice drills, you'll soon be the "go to" guy on the court and the envy of your team.

Free video reveals how to increase your vertical jump in as little as two weeks. Visit Increase Your Vertical Jump today and watch the free video and grab your free report "how to increase your vertical jump in under one hour" while you're at it.

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Health and Fitness: Build-Muscle
Shane Boyd

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesHow Can I Jump Higher - The Top 3 Secrets of Vertical Jump Training3 Explosive Jump Training Workouts to Jump Higher in BasketballEffective Jumping Exercises For Basketball To Improve Your Vertical!Workouts To Jump Higher - Hardcore Drills To Increase Vertical LeapJump Higher Tips - Simple Jump Higher Tips to Really Increase Your Vertical5 Jumping Drills to Help You Increase Your VerticalVertical Leap Exercises - How to Jump HigherHow Jump Higher? Learn How to Increase Your VerticalHow to Jump Higher With Isometric Exercises? Increasing Vertical Leap FastHow to Jump Higher in a Week - Improve Your Vertical Leap NowRecent ArticlesHaving a Six Pack The Easy WayHow To Progress In Muscle Building With The Rest Pause Technique2 Days A Week Workout Program4 Helpful Tips To Get Six Pack AbsAre Weightlifting Straps For Babies?1, 3 Dimethylamylamine: The Supplement For Intelligence, Weight Reduction, and Body BuildingHow To Have Fun With CardioHealthy Supplements To Improve Your Dumbbell ExercisesSure Healthy Supplements For Resistance TrainingTop Exercises For Massive Legs!Submitted On February 24, 2012. Viewed 18 times. Word count: 524.

MLA Style Citation:
Boyd, Shane".".24 Feb. 2012EzineArticles.com.28 Feb. 2012 .APA Style Citation:
Boyd, S. (2012, February 24). . Retrieved February 28, 2012, from http://ezinearticles.com/?Ways-­To-­Increase-­Your-­Vertical-­Jump-­With-­Proper-­Weight-­Training&id=6902064Chicago Style Citation:
Boyd, Shane "." EzineArticles.com. http://ezinearticles.com/?Ways-­To-­Increase-­Your-­Vertical-­Jump-­With-­Proper-­Weight-­Training&id=6902064EzineArticles.com© 2012 EzineArticles.com
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Increase Your Testosterone to Build Muscle

ByDavid A. Garcia

Testosterone is a hormone which is present in many processes of our body. Among these processes testosterone is the responsible of increasing muscle mass, bone mass and strength.

You can increase testosterone levels naturally by performing workouts that induce your body to increase its production. There are a number of bodybuilding programs that have been using this principle for years. The most famous one is Heavy Duty, which was created by Mike Mentzer.

All these training programs share the same principles for increasing testosterone levels and muscle mass. These are:

High intensity: in order to produce a metabolic impact on your body that increases testosterone levels, you must perform compounded exercises such as squats, dead lifts or bench press using heavy weights. Different studies have shown these exercises produce a unique metabolic response as they involve major muscle groups. You should include at least one of these exercises in each workout.

Reduced training volume: in order to produce an increase in testosterone you should use a weight which does not allow you to perform more than 5 repetitions of the same exercise. Different studies have shown that the most effective range of repetitions is between 3 to 5. You should perform just one or two series of each exercise, rest around 2 minutes between series, and you should not perform more than 3 exercises in each workout. Your workout should last between 20 and 30 minutes, which is the optimal range in which testosterone levels are high.

Prioritization of recovery: if you want to see your muscles grow, you should train 2 to 3 times per week as much. Muscle growth and recovery takes time after such a big impact. Different studies range this recovery time from 72 to 96 hours depending on intensity and muscle groups involved in each workout.

Testosterone Workout Example

1x5 Dead lift

1x5 Bench press

1x5 Biceps Curl

* Warm up first using lighter weights before each exercise. You can perform 10 repetitions of the same exercises with 50% of the weight you will use for 5 reps.

For this workout I have included an exercise which does not provide an increase in testosterone, the biceps curl, but as the other two exercises have produced the increase in testosterone, you will benefit from this increase while you perform the biceps curl, and therefore benefit to build a bigger and stronger arm.

This is just an example, but as long as you design your workouts keeping in mind that they should be short and intense, you will increase testosterone levels and therefore muscle mass.

Visit my website where you can find articles and tips on fitness training and nutrition, as well as FREE E-Books that will be useful for your training sessions:

MMA Strength training

You will also find some other interesting articles about fitness and nutrition in my Ezine profile

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Health and Fitness: Build-Muscle
David A. Garcia

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesTraining For Your First Bodybuilding Competition at Any AgeRecent ArticlesHaving a Six Pack The Easy WayHow To Progress In Muscle Building With The Rest Pause Technique2 Days A Week Workout Program4 Helpful Tips To Get Six Pack AbsAre Weightlifting Straps For Babies?1, 3 Dimethylamylamine: The Supplement For Intelligence, Weight Reduction, and Body BuildingHow To Have Fun With CardioHealthy Supplements To Improve Your Dumbbell ExercisesSure Healthy Supplements For Resistance TrainingTop Exercises For Massive Legs!Submitted On February 21, 2012. Viewed 70 times. Word count: 427.

MLA Style Citation:
Garcia, David A.".".21 Feb. 2012EzineArticles.com.28 Feb. 2012 .APA Style Citation:
Garcia, D. A. (2012, February 21). . Retrieved February 28, 2012, from http://ezinearticles.com/?Increase-­Your-­Testosterone-­to-­Build-­Muscle&id=6895399Chicago Style Citation:
Garcia, David A. "." EzineArticles.com. http://ezinearticles.com/?Increase-­Your-­Testosterone-­to-­Build-­Muscle&id=6895399EzineArticles.com© 2012 EzineArticles.com
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The Quickest Way to Gain Weight - How To Increase Your Weight Naturally

ByEric Carpenter

What is the quickest way to gain weight?

Are you finding it hard to put on some weight on your skinny looking body? If you are still searching for the quickest way to gain weight naturally then you have come to the right place. There are too thin and skinny body which can result due to several ailments such as diabetes, allergy, and other genetically related diseases. Such people first consult with their doctors and find out the best strategy to increase their weight naturally and without any side effects. There are some effective methods that can help you quickly gain natural weight. Those tips are provided as follows.

Tips for the quickest way to gain weight

1) Bring the right change in your diet Your daily diet should be an ideal mix of foods that contains good composition of proteins, carbohydrates, iron, fiber, and healthy fats. By healthy fats, we mean you should include mono saturated and unsaturated fats, almonds, nuts, olive oil, pistachios, walnuts, canola oil, etc. in your daily diet. Your daily diet should consist of at least 60% to 70% carbohydrates, 10% to 15% of proteins and a little percentage of fats.

Increase the foods in your diet that are rich in terms of calories, minerals and vitamins. Eat more than 5 to 6 meals a day from which 3 should be snacks. In snacks, you can eat grated cooked eggs, egg omelette, mashed potatoes, cheese, chicken, soups, milk shakes, and milk. Drink plenty of water in between two meals. But do not drink any kind of beverage before or after 30 minutes of the meal. Mixed fruit juices such as apple and berry, orange and banana contain higher amount of calories. So consume these juices on a daily basis.

2) Perform strength training exercises In order to gain weight quickly, you also need to incorporate strength training and aerobics exercises along with some body weight and resistance training workouts. Use of dumb bells is also beneficial for increasing muscle mass quickly. Other exercises such as push-ups, chin-ups, bench press, military press, squats, bicep curls, shoulder lifts, kickbacks, etc. should be included in your daily exercise regimen to get faster results.

Try to take enough rest in between two exercise routines. This will give your body muscles some relaxation and will rejuvenate your body for the next training sessions. Eat post workout meal immediately after your workout is over. This meal is important to energize your body and refuel your lost calories during the workouts.

Weight gain supplements are also available in the market that can boost your chances to gain weight rapidly. Natural weight gain supplements such as protein powders, creatine can be used after workouts are over. These supplements are effective when used in combination with effective diet and exercise routine. Protein powder can be mixed in the energy shake along with milk, eggs, nuts and peanut butter. This mixture can be a very powerful source to provide our body much needed proteins, fiber, iron, carbohydrates and healthy fats.

Eric Carpenter is a personal trainer teaching skinny guys quickest way to gain weight and build muscle fast. For more information about hardgainer workout you can visit http://www.bestwaytogainweightx.com. Here you will fond a ton of expert advice on how to bulk up and gain weight. Especially if you are a skinny guy.

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Health and Fitness: Build-Muscle
Eric Carpenter

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesFastest Way to Lose WeightThe Fastest Way to Lose Weight is to Eat More, Eat Less and Eat Good!Fastest Way to Lose Weight WITHOUT Crash Dieting - It's AmazingFastest Way to Burn Body FatThe Fastest Way to Build Muscle - The Fastest Way to Build ConfidenceFastest Ways to Lose Stomach Fat - A Quick Guide to the Fast and Natural Ways to Lose Stomach FatFastest Way Get a Six PackUncovered - The Fastest Way to Build MuscleFree Tips For The Fastest Ways To Help You Lose WeightWant the Fastest Way to Lose Weight?Recent ArticlesBuilding Muscle? - The 7 Foods You Must Never Eat!The Best Bodybuilding Diet Plan3 Crucial Areas To Get Ripped Fast5 Surefire Ways to Meet Your Fitness GoalsHow to Get Six Pack Abs - The Weight Question7 Crucial Secrets To Developing The Ideal Fitness System For Building Muscle MassChoosing the Best Bodybuilding Weights and EquipmentHow Skinny Guys Can Avoid Building Muscle The Wrong WayEffective Workout Routine - 3 Questions for Your Body-Brain-And-SoulAvoid These 5 Beginner Mistakes To Get Abs FastSubmitted On February 21, 2012. Viewed 5 times. Word count: 505.

MLA Style Citation:
Carpenter, Eric".".21 Feb. 2012EzineArticles.com.22 Feb. 2012 .APA Style Citation:
Carpenter, E. (2012, February 21). . Retrieved February 22, 2012, from http://ezinearticles.com/?The-­Quickest-­Way-­to-­Gain-­Weight-­-­-­How-­To-­Increase-­Your-­Weight-­Naturally&id=6896038Chicago Style Citation:
Carpenter, Eric "." EzineArticles.com. http://ezinearticles.com/?The-­Quickest-­Way-­to-­Gain-­Weight-­-­-­How-­To-­Increase-­Your-­Weight-­Naturally&id=6896038EzineArticles.com© 2012 EzineArticles.com
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