Bodyweight blast-off

Muscle & Fitness, July, 2009 by Jim Stoppani, Mark Thorpe

This graph shows the greater power that strength-trained subjects experienced when performing bodyweight jump squats compared to using a bar loaded with various percentages of their one-rep maxes (1RM). Although the amount of power achieved when subjects used 15% of their 1RMs was slightly less than when using just their bodyweight, the Appalachian State University (Boone, North Carolina) researchers stated that it wasn't a statistically significant difference.

Tip Off: Heavier weights slow you down and limit your power production. Stick with your bodyweight or a barbell loaded with no more than 15% of your 1RM.

EDITED BY JIM STOPPANI, PHD, AND MARK THORPE