Here’s the trick: At the end of your leg day, do 3 sets of 3 weighted Jump Squats to cap off your strength training.
Scientists from New Zealand have done a study that shows that doing the jump squats at the end of the workout raises testosterone synthesis, which in turn can speed up your muscle and strength gains.
The researchers got 13 athletes (rugby players) to do four workouts. 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 (power) or 3 sets of box squats (strength).
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 complete the reps with. The jump squat sets consisted of 3 sets at 50 percent of the 1 rep max weight from the box squats.
The testosterone levels rose most during the strength-power combination (box squats followed by jump squats) It was a 13% increase, tested by using a saliva test.
This is just one more reason not to skip leg day.