T Nation

New to Vertical Jumping


Hi, I did alot of body weight exercises wit plyos to try to increase my ups in the past because I wasn't so well infomed on the fact that squats and deadlifts and all that are that impt. Now that I know it I'm going to the gym but am unsure of the rep range that I should be lifting in. Should I be lifting in the 4-6 rep range or should I lift in the 8-12 rep range?

Second, if I'm not taking supplements, what would be good pre, during and post workout foods to take?

Also, I heard that if I take my protein sources straight after workout, it would be used by the body to repair muscle tissues instead of using it for growth, so they recommneded taking a sports drink first before taking my protein. Is
that true?

Lastly, I heard that taking sugar pre and post workout is bad for vertical jump. Is that true also?

Thanks to any help in advance


It depends on the exercises. For squats and deadlifts, I would stay 5 reps or below. For RDLs and good mornings I like the 4-6 rep range and the same thing for GHRs. For things like back extensions, single-leg squats, step-ups and lunges, I like the 8-12 rep range.

I like to eat a medium-sized, moderate-carb meal with plenty of protein and not that much fat about 1-2 hours beforehand. I start sipping Surge after my first work set and usually finish 1/2 - 2/3 of it before I'm done and finish the rest as I'm cooling down or doing whatever prehab work I'm doing that day. About an hour later I eat a meal with some protein and plenty of carbs.

Yeah I think that's basically true, you should have plenty of fast carbs post-workout. Aim for a 2:1 - 4:1 ration of carbs:protein. I really like Surge for this, the taste is pretty good, ingredients are quality, it has a good ratio of protein:carbs and it also has BCAA's which are important as well.

I'm not sure who told you this. You NEED sugar (or fast carbs) post-workout to start the recovery process as fast as possible. I wouldn't want to ingest sugar way before you workout (1-2 hours) though. Durning your workout I think is good.