Does lifting low reps (strength) build muscle as well as power? I want to be aesthetic but I want to jump high as fuck for basketball. Watching Kali Muscle do do 100 rep calf raises aint finna do shit bruh
you can't jump high as fuck unless you were born explosive. unlike strength, explosiveness can't be improved to any significant degree.
>>37603082
use fucked up, I got inches on my vertical jump since I started heavy squats, but my legs look about the same.
>>37603091
you can improve it a bit, but a medicore jumper will never be a great jumper. 20-25% increase is about the best you can hope for.
>>37603105
Listen close kids, these are the words of a failure
>>37603065
>>37603154
I don't understand? it's saying rep range don't matter for building muscle?
Apart from heavy back squats, what exercises will help achieve a big vertical? What about plyo stuff?
>>37603176
Yep.
See the "Routine tips" section on http://fitsticky.com/novice-programs for more info
>>37603193
It's been pretty much confirmed through some decent studies that a combination of squatting and plyo is the best for increasing the jump.
Just don't go crazy with the plyo, be mindful of your knees.
>>37603065
Do explosive lifts such as power cleans, hang cleans, push jerk, and jump squats. Use low to mid rep ranges so for example 5x3 with heavy weight.
>>37603193
I read a book saying, that athletes who did just plyo or heavy lifting only got a 3-4% increase in their vertical in a short period of time, but those that combined the two got a 10% increase in their vertical jump in said amount of time.
Deadlifts as well
>>37603065
First of all, to lift for power you need to lift quickly, with high weight and, naturally, low reps.
Secondaly, if you are asking whether you can build for both mass and power- I doubt it. There is no reason why a muscle designed for explosive movement would be bulky. It would grow in mass at the slowest rate of the whole body.
>>37603264
Have you ever seen someone with small legs squatting a lot?
I'm 5'11 white and can dunk a basketball here's what I do:
Power cleans
Squats
Leg Press
Box Jump
Box Squat
Jump Squat (you don't have to go heavy for these)
Jump rope
Planks + Ab Wheel
Learn proper jump form (depending on if you're two footed or one)
Being well conditioned and quick helps too.
>>37603312
no love for the deadlift bruh?
>>37603065
Yes.
https://m.youtube.com/watch?v=xTDapcklnV8
https://m.youtube.com/watch?v=bRevyyFM82w
Training higher rep is only useful for getting more total volume
>>37603351
Whoops, yea deadlift too!
>>37603234
http://msuathletics.ru/books/bible/vert_jump_bible.pdf
>>37603082
Explosivity can be trained, even if fast twitch fiber content is genetic.
Plyometrics exist, mang
Also streng training reduces explosivity, so if you do slow, controlled reps, you would benefit immensely from training your explosivity (when you bench, your biceps brace against your tricep, slowing the extension of the arm down, and giving the triceps a more stable base to push off. Somyour bicep is trained to reduce the explosivity of arm extension. This motor pattern can be reversed/eliminated with ballistics and upper body plyo)
>>37603209
I want to _ that man
>>37603264
Don't talk about stuff you don't know.
Fast-twitch muscle fibres have over 70%+ more potential and speed of growth than slow-twitch fibres.
Plenty of studies have shown that rep ranges don't matter much for hypertrophy (at least when comparing low and moderate rep ranges). >>37603154
Training for power and explosiveness is not just training light and fast. Training very heavy and "slow" will also make you faster and more explosive.
The important part is simply trying to do the concentric part of the lifts as fast as possible. The actual speed doesn't matter, it's all about the intent and effort. Heavy weights will naturally move slower, but as long as you're trying to move them as fast as you can you'll be increasing your power and speed.
Speed of the eccentric doesn't matter at all.
>>37603312
You can dunk on a proper basket at 5'11"? That's insane
>>37603398
>The important part is simply trying to do the concentric part of the lifts as fast as possible. The actual speed doesn't matter, it's all about the intent and effort.
That's what I was saying. I don't know why you would even think of interpreting that as meaning absolute speed rather than relative speed.
>>37603209
>>37603234
What plyo stuff would you recommend and for how many set/reps? And I should do them at the end of leg days (twice a week), right?
>>37603312
>jump squats
How? With weight? And if so, with a barbell or with dumbbells?
And why box squats?
>>37603398
Trappy I posted in routine but you left! Can you please check my form?
https://youtu.be/dBYD7EvzTvM
>>37603420
I've been training for it for a good few years, because i'm not a super gifted jumper(or black).
My standing reach is 7'6, rim is 10', to touch rim I needed a 30" vertical, to dunk about 36". Took about 2 years of work to get to the right body fat, the right amount of strength and jumping technique to pull it off.
You can use this to help gauge the numbers you need
http://www.dunkcalculator.com/
>>37603450
I use barbells, you could probably use dumbbells too but it may be a little awkward.
Like a squat except you explode when you rise. Depends on your knees, this exercise can be joint taxing so do it at your own risk. You don't have to go heavy, maybe 1/3 your squat 1rm.
Box squats limit your range of motion depending on the height of the box; I set up the box height to replicate an actual two footed jump so I strengthen what i'm using specific to that angle. You may be able to go heavier on your box squats than your regular squat too.
>>37603592
thanks m8. What did you do with regards to your plyo during that time? Only box jumps? How many sets/reps?
Also, what's your wingspan? Your arms look pretty long.
>>37603633
I did an assortment of plyometrics over the years but the ones that I used most were: box jumps, pistol squat jump and lunge jumps(in that order). For plyo I just went to failure each time. 5xF. My wingspan is 6'1, a bit longer than my height.
Hope you pull off a dunk soon, it's a very satisfying and addicting feat.
>>37603792
Thanks m8. One last question, how many times a week did you train legs/plyo?
>>37603834
Twice a week, space them away from each other. Say Monday and Thursday.
When you want to get your max vert stop lower body resistance training for a week, let everything heal up.
>>37603209
he can jump a fence literally
>>37603209
Actual good form on jumps unlike the instagram "omg jump so high" faggots
Jesus it's retarded how many people think they jump high when in reality their actual vertical is shit.
>>37603592
Goal body desu.
Im same height but what your weight?
>>37603065
Nope, the power just comes from like this forcefield that surrounds your body and lifts the weights for you
>>37604556
Thanks man, 183lbs.
>>37604291
What if I play ball twice a week and train legs twice a week? How to space them?
>>37604834
Cool, Im planning on spending the next year bulking from 188 to 205 and then cutting to 185. Hopefully I end up looking similar to this.
>>37604841
See that can be a bit difficult. I had the same issue, I wanted to play ball twice a week but lifting heavy was quite taxing and would affect the intensity of my play.
It depends from person to person, some people will be able to lift heavy twice a week and be able to play twice a week with no issues, see what works for you.
If you're like me and have issues reduce the weight/volume. (though this may not be optimal for vert/power/explosiveness whatever)
>>37604857
Good luck man, you can do it.
>>37604941
True. I'll have to see about my schedule. Maybe I'll fit in upper body before ball and do my heavy lower day in the weekend so I have sufficient rest before practice.
Thanks for all the help man, really appreciated.
>>37603193
Front squats, jump squats, push press
>>37605044
Best of luck man and no problem.
>>37603473
>Being this obsessed with an internet tranny
