Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
How jump squats can help your legs grow faster
Three sets of jump squats is an excellent way to round off your leg-muscle training. According to sports scientists at AUT University in New Zealand, doing jump squats at the end of a leg-training session raises testosterone synthesis, which speeds up your muscle mass and strength building.
The researchers got 13 rugby players to do four training sessions. The athletes started each session with 4 sets of squats. Then they did 3 sets of jump squats [power] or 3 sets of box squats [strength]. After that they took a short pause and then did another 3 sets of jump squats or 3 sets of box squats.
This way the researchers were able to study the hormonal effects of 4 combinations: strength-strength, strength-power, power-power and power-strength.
Each of the 3 box squat sets consisted of 3 reps with a weight that the athletes could just manage to do 3 reps with. The jump squat sets consisted of 3 sets at 50 percent of the weight with which the athletes could just manage 1 box squat rep.
The researchers detected no clear effects on the cortisol levels.