How many squats do I have to do to increase my vertical?

Question

How many squats should I do. And how many pounds on each side of the bar should i lift. I am so close to touching rim and want to dunk my next season

7th grade

Answer 1

buddy if u still wana grow dont lift weights until ur atlest 16. Believe me its worth the wait.
try to do this atleast 4 times a week instead

3 sets of Wall Sits (1minute per set)
5 sets of 15 one legged calf raises
Push ups and leg lifts could only help too.
[50-100 push ups a day (sets of 25)]
3 sets of leg lifts(one min per set)



P.S leg lifts are when u lie on ur back and lift ur legs up about 6 inches off the ground

Wall sits are when ur back is against a wall and ur pretending to sit down on a chair.

Answer 2

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Answer 3

As everyone says... you are very young (too young for heavy weights). So the program the guy mentioned above is too involved and hard to do anyways. You want results right?! I would recommend doing Air Alert 2. It is a plyometrics based jump program that should give you 6 - 10 inches on your vertical. When I did it I was gain an inch a month. It's cheap too... give it a try for a few months and watch yourself jump out of the gym!! :D

Answer 4

If you are in the 7th grade, the bar alone should provide enough resistance. You should check with your PE teacher to see if your body can handle a minimal amount of weight training first.

Answer 5

if ur strong for ur age id say the most u should do is 135 but since ur 13 id say maybe 85 pounds will do will

Answer 6

Give this program a try at the link below:

http://www.bodybuilding.com/fun/drsquat18.htm