Tuesday 8 August 2006: 30/30 SQUATS


30/30 SQUATS

Land lightly on the jump squats; your knees will thank you.

Advanced:

  • 10 minutes - Jump Squats (any style, e.g. Jump-ups or Jump-overs)
  • 10 minutes - Bodyweight Squats (any style)

Intermediate:
  • 10 minutes - Jump Squats
  • 10 minutes - Bodyweight Squats (any style)

Basic:

  • 5 minutes - Jump Squats (two footed jumps over a shoe)
  • 5 minutes - Half Squats
  • 5 minutes - Jump Squats (same as above)
  • 5 minutes - Half Squats

Though difficult, jump squats stimulate the natural production of human growth hormone which results in fat burning and muscle building.

Post results to Comments.

6 comments:

JME said...

103 Jump Squats (50 Jump-overs, 40 Jump-ups, 13 Jump High Touches)
219 BW Squats
Total: 322 Squats

Anonymous said...

Not to be cheeky, but where do you get the proposition that jump squats in particular promote GH release? Why are they better than normal squats, sprints etc?

Chris

JME said...

Read the post again. I never said jump squats were better at stimulating the production of HGH, I said, "Though difficult, jump squats stimulate the natural production of human growth hormone which results in fat burning and muscle building." It is widely believed that the most effective form of exercise for stimulating HGH production is anaerobic (http://www.medical-library.net/sites/framer.html?/sites/_human_growth_hormone_(hgh).html). In his book "Ready, Set, GO!: Synergy Fitness for Time-Crunched Adults," Phil Campbell lists four "GH release benchmarks" that must be achieved to stimulate production: 1) Perform anaerobic high-intensity exercise, 2) Raise body temperature during the training session, 3) Reach muscle burn (lactic acid), 4) Acheive slightly painful adrenal response. Today's squat workout meets the general criteria for GH release. Other exercises do as well. I would not say that jump squats are better than sprinting at stimulating HGH. You will notice that we do considerably more sprinting around here than jump squats, due to the safety issue.

Kirstie said...

157 jump squats (they were actually "bounce squats", sorry, I cheated)
158 squats
Good workout!

Anonymous said...

Thanks - I understand now.

Thanks for the site too by the way - a great resource and very well put together

Chris

JME said...

Chris-

Thanks for asking the question. Lots of people make claims about the effectiveness of their particular exercise regimen; we're committed to keeping things honest around here. Anytime you have a question about anything you see on this site, feel free to ask in the Comments or email me.

We're glad to have you with us.