Advice On Jump Squats

Bigger Stronger Leaner Competitive Bodybuilding
21

[quote]Fezzik wrote:

[quote]Akuma01 wrote:
Bodybuilding forum, bodybuilding section- If you are looking for speed exercises, you are wrong.

= No jump squats.[/quote]

Ok. Then tell him he posted in the wrong section. Do we really need 10 people saying just not to do them without any reasoning whatsoever? Are you going to tell someone asking about hill sprints the same thing if they post in here instead of conditioning?

Whether you are right or wrong, the majority of you are treating the OP like an a–hole. It’s not like he said he wanted to replace squats. It’s not like he was asking about the best ab exercise for hawt abs. He’s just a dude that wants to know how to do jump squats safely.[/quote]

No im not, im being frank and not sugar coating things. I assume that since he’s posting in the bodybuilding section of a bodybuilder forum that he isnt looking for exercises that wouldnt provide maximum stimulation for maximum growth. In my opinion, my “Advice on jump squats” is Dont do them. How you care to interpret ‘Dont do them’ is up to you i guess, though i personally dont see any Assholishness

22

The few times I did jump squats I went very low. But I think they are generally done more like a shallow squat, perhaps to emphasize more calves. I did get a good pump and sore quads and calves.

23

If you are going to do jump squats, a vest is best, followed by dumbbells. Do them on a hard surface barefoot or with minimal foot padding. The padding works against your explosiveness. If you are concerned about impact from landing, jump onto a box and step down. You will get the explosive up part without the equivalent force from landing.

A safer suggestion if you want to more more weight quickly is to do speed squats. Use a medium weight (50% RM to start), and have a partner time a set of 5 reps. Don’t bounce at the bottom, just up and down as fast as you can move. Keep doing sets until the last set takes more than 1 second longer than the first set. Move the weight up about 5% each workout and do the same thing. Stop after 5-6 workouts and do something else.

24

Trap bar jumps like here
http://www.defrancostraining.com/ask-joe-test/41-strength-training/180-hang-cleans-vs-weighted-jumps-for-explosive-hip-extension.html

25

I tried doing jump squats and had to stop because it was horrible for my knees. I prefer regular free weight squats, etc.