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Increasing 5-7kg in 2 months is something you can do while staying pretty lean. To increase primarily upper body mass and still maintain your vertical jump is also pretty easy. Diet Your diet needs to change so that you are increasing your mass by no more than .75 kg a week. That will keep you pretty lean, so it won't adversely affect the vertical too ...


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As long as your upper body weight is clean(no fat) you don't have to worry to much ! unless you gain some 10kg only on your upper body. :) As for training in 2 months you wont be able to gain 5-6 kg of clean muscle and maintain your vertical leap. The best type of training you can do is HIT type (maybe 8 times a week- depending on your level); short and ...


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Considering that one of the biggest improvements you can make for improving your vertical jump is to get strong (PDF), I'd say there's no problem with gaining upper body muscle mass at the same time as you improve lower body strength. Get started squatting, deadlifting, chin-upping, and dipping.


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Don't put to much work into getting your arms big ! The arms serve to give you momentum and create the required balance once you get into the jumping position. You have to understand one aspect of the strength training for track & field or speed sports in general. If you are center, yes you will need to get some weight on those arms, if you are a ...


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Muscle mass on your arms will help you create momentum when you throw them up. Also don't neglect core strength. You can impart lots of force with your legs, but go nowhere if your back isn't strong enough to transfer it to your arms, chest, shoulders and arms.



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