Do you need just a couple more inches to be able to dunk? Then try the vertical leap workout that I have below. If you are willing to put in some SERIOUS HARD WORK over the next 4 weeks I am confident that you will gain those inches you need and learn how to dunk. If you follow this program you should easily gain 5 to 6 inches on your vertical jump.

To gain those extra inches and improve your vertical jump you need to increase your EXPLOSIVE POWER. A strength program using VERY HEAVY weights is the best option. You should not be able to do more than 8 repetitions at a time. If you can do more than 8 reps then it is time to up the weight.

The main muscles involved when performing a jumping motion are the hamstrings, quads and calves. So these are the muscles that we are going strengthen in order to get you dunking in 4 weeks or less. The exercises below are the best exercises you can do to improve your vertical leap. It is important to not only do strength exercises but also use a combination of speed exercises as well.

The first workout we have is The Strength Workout. We are going to do this 3 times per week. Like I mentioned earlier we are not going to be doing a bunch of reps. We want to do 3 sets of 8 using VERY HEAVY weight. Here are the exercises:

Squats

Lunges

Good Mornings

Hamstring Raises

Dead Lifts

You probably recognize most, if not all, of these exercises since they are very common. I am not going to explain how to perform them. If there is an exercise that you are not familiar with then do a search for it on Google and you will easily be able to find more information about it.

The second workout we have is the Plyometric Workout. You should do this workout twice a week on your off days.

Run 3 sets of either 50 or 100 yard sprints

Jump Rope – Do 1 minute drills

Knee Highs

Depth Jumps

Improve Your Jumping Technique:

Improving your jumping technique just might give you the extra height you need to learn how to dunk. It’s an area that most people neglect and they are not jumping to their full potential.

If you practice the techniques I have listed on that lens you can increase your vertical jump anywhere from 3 to 6 inches. That is pretty impressive considering you haven’t even implemented any workout routines yet. So head over there and check it out.

If you consistently use this workout and train really HARD for 4 weeks, I know for a fact that YOU WILL increase your vertical jump. I can say this because I personally increased my vertical from 31 to 43 inches over a 7 month period of time using a workout program just like this one. So, get to work, learn how to dunk, and start impressing your friends

Weight lifting tips are very important when it comes to and for getting the most out of your fitness workouts. Moreover; it will also reduce the chances of sustaining a serious debilitating injury. The primary weight lifting tip is to warm up (using a warm up device) before starting your workout. Do warm up at least for five to ten minute before getting started because it is very necessary for cardio vascular vessel to get the blood flowing.

Another weight lifting tip, which is also very important before weight lifting, is to stretch all your muscles. It is always better to start with a weight that you can handle at least ten to twelve repetitions, to build strength. Then as you progress and add more weight, with six to eight repetitions while always remembering to keep a good form.

Before moving up to higher weights make your comfortable with the increase because if you go over the top with heavy weights, it may tear and damage the muscle.

A spotter is advised when you progress to very heavy weights, it not only helps minimize any possible injuries. Having a spotter can help you get those extra one or two reps which can really help make a difference. Perhaps, if you can’t complete the full six to eight reps, lower the weight. Similarly, do not lift more weight than your limit especially if you do not have any spotter because it can end with any accident.

Remember never hold you breath when completing a rep, as it can lead to broken blood vessels or worse. It is very important to breathe freely through out the exercise. When doing a unilateral exercise, always start with your weakest side first and after that complete only as many repetitions on your stronger side. Never overwork your strong side, just because you can complete more reps.

You need to continue doing exactly the same reps on both sides, another thing sometimes due to our skeletal structure we’re not 100% symmetrical. So one side looks bigger and more developed then the other side, don’t worry, just keep doing the same amount of reps on both the left and the right side. As you gain size and muscle, it should even out and you won’t notice any difference.

Work on all of your major muscles and muscle groups especially arms, shoulders, back, chest, abdominals and legs. It is important to exercise muscles in a balanced way. Don’t just workout the top half of you body and not your legs, it will look out of proportion!

There are many fitness fanatics who frequently go to a gym in order to gain lean muscle mass. They struggle for a much improved physique but all too frequently they do not attain their goals.

As the months pass by they become ever more irritated with their shortage of muscle mass increase.

This can be a regular problem for somebody having a strong desire to improve their body shape, which is why many people stop, thinking that they are somehow unable to add body mass.

So why does this occur to so many of us and what can you do to resolve it?

From my experience, the people who do not make excellent mass increases in the gym make similar errors over and over again.  Read on below to see if you are making these general mistakes, with explanations for every problem.

1.    Hardgainers opt for the wrong workout routines to reach their goals, often following specialized bodybuilding programs from books and magazines.

This is not suitable for the average person, and in particular for beginners.

To build muscle fast you must train for approximately forty five minutes with weights, performing 2-3 sets for each exercise. Keep your sets at a maximum of fifteen sets per weight training visit.

It does no good performing 25 sets and spending many hours in the gym.

2.    Doing the same bodybuilding training routine day after day, even though they haven’t made any noticeable body mass gains.

In order to build solid body mass you must completely change your workout every 12 weeks maximum. Your body has a kind of muscle memory so it very quickly gets used to the same bodybuilding training routine you repeat every week.

You need to suprise your muscle by altering your body building programs routinely.

3.    Not having days off from bodybuilding.

I normally take 5-7 days off in the middle of every weight training training program.

This gives my muscles time off to recuperate and recharge.  I’ve done this for several years now and I haven’t had a bad injury while doing so..

Another advantage is that I often experience increased strength after I’ve taken days off.

4.    Bodybuilding training on consecutive days.

Doing bodybuilding workouts that involve lifting heavy weights puts a lot of strain on your muscles. It can even take up to a full day to restore your glycogen reserves. Therefore, ensure you train no more than 2 days in a row. This allows your body can replenish itself, resulting in optimal energy reserves when you exercise at the gym.

5.    You rely on bodybuilding supplements to make up for a meagre diet.

The vast majority of muscle building supplements are not anything more than expensive marketing gimmicks. They drain your income of hard earned money and do nothing to increase muscle mass. If you spent $75 a week on muscle building supplements, it will make no more than 10% difference to your muscle size.

All workout programs should be prepared around a well balanced dietary plan.

You have got to ensure that you nourish your muscles with the nutrients it requires in order to produce solid body mass.

Summing Up

In order to increase muscle more quickly than you have ever thought possible, you must take no notice of the conventional body building methods that you have picked up in the past from pro bodybuilders in muscle books.
Hardgainers in particular must adjust their bodybuilding programs and stop repeating the common mistakes I’ve mentioned above. Do this and could see some significant results!