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Anonymous
Hi /fit/ I want to increase my vertical jump so that I can dunk the basketball how long does it usually take when doing leg raises, ankle raises and that kind of training, also can you suggest something that can speed it up or improve jump

pic related (i drink milk)
>> Anonymous
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http://www.defrancostraining.com/articles/articles.htm
>> Anonymous
oh i forgot to add that i am rather skinny and have no access/cant afford to gym equipment.
>> Anonymous
http://www.trainforstrength.com/workout1.shtml
>> Anonymous
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thank you very much. :d
>> Anonymous
OP HERE. it might be related but do protein shakes help? are high protein diets for real in YOUR experience? thanks
>> Anonymous
>>254927

You won't gain muscle mass without a calorie surplus.

Whey protein would just be a waste of money.
>> Anonymous
well, i have the beginnings of a beer gut and i eat a lot. so im hoping to tone my muscles and improve my vertical leap.. i mean generally get into a good shape... i think i have some surplus of fat in some areas.

im not buffed up or anything. just 5'4".
>> Anonymous
>>254938

There is no such thing as toning muscle, you will either lose fat or gain muscle.

The reason I said Whey would be a waste for you is,

A. Ingesting large amounts of protein its more akin to people looking to gain muscle mass, I get the impression you just want to lose weight. You can get enough protein from normal food.

B. The bodyweight routine you're performing isn't pushing enough stress onto the body where a Post-Workout shake would optimize your results, since your body won't really be broken down too much.

Just do that routine three days a week, do cardio/HIIT on the other three days, take a day off, clean up your diet, and you'll tone up in no time.
>> Anonymous
squatz, jump squatz, split squatz etc
>> Anonymous
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guess what, weight training is the best way to get your vert good, everything else will give far less results. You have to decide how dedicated you are to this for yourself
>> Anonymous
OK three days a week. thanks for the advice /fit/ you will hear from me again if i suceed lol. :D
>> Anonymous
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I know you mentioned you can't afford gym equipments but I think ankle weights really help. You should look into it. Or try strapping something heavy to your ankles to give you some kind of resistance training. I've found my ankle weights helped a bit when it comes to jumping and speed.
>> Anonymous
>>254947
woah that is awesome.
>> Anonymous
>>254969
we are talking abouta slightly overweight guy with no weight experience. Putting ankle weights into your training at this point would probably land you with serious stress injuries. Depending on use naturally, but I would stay far the fuck away from them
>> Anonymous
plyometrics

htt p://exrx.net/Lists/PowerExercises.html

lots of vids on jewtube
>> Anonymous
>>254999
again with the bad advice, plyo training without a solid background in weights is dangerous and far less effective
>> Anonymous
I have these training weights, 1kg and 2kg ones. they work better on your arms, i have found that on my legs they really dont slow me down at all.
I built up my legs and in particular my thighs with lots of cycling. long distance for definition, mountain biking for big muscles, and falling off occassionally to make things interesting.
if you're going to use ankle weights, get heavy ones. They feel tough at first, but you get used to them so quick. but i recommend you do lots of walking and cycling to build the legs, i found that the weights are only useful for adding the final touches.
>> Anonymous
>>254962
Ankle weights are a terrible idea. Enjoy massive cartilage problems.
>> Anonymous
>>255006

citation pls
>> Anonymous
Get heavier shoes when you practice or there these things I've seen at big five when put about five lbs or so onto your feet (you place around your shoe).
>> Anonymous
>>254915
Just do lots of leg work, like running, skipping, jump rope that kind of thing. The more you do the higher you will jump.
>> Anonymous
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Ok i want some advice on losing weight i am 5'2(157cm) and 14 stone (196lb, 89kg) thus quite overweight, i have done little to no exercise since leaving hight school about 10 years ago, where would be a good place to start?
>> Anonymous
>>255302

sorry ignore this meant to be new post