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Message: [QUOTE="Lemonhead, post: 255906, member: 28121"] [b]Hand exercises[/b] Start squeezeing a racket ball or other similar item. squeeze slow. 2-seconds in and 2-seconds out, one rep should take 4-seconds. do no less than 6-reps and no more than 12-reps. You should reach a point to where thre is no more movement, this is called momentary muscle failure. When you can do 12-reps move up to a stiffer object or a tennis ball and repeat until again you can do 12-reps, 12 is the sign to move up in resistence. Wrist curls are also good so are reverse wrist curls, use the slow style to train. You are training the rest of your body aren't you? You don't need your hand to do leg presses, leg extensions, leg curls, one armed flys and presses for your cheast etc. Train your whole body with the slow style three time per week no more than 45-minutes with 30-minutes being best. No more than 1-minute rest between sets with 30-seconds being best. Work your larger muscle groups first and then the smaller ones an example would be leg extension, leg curl , leg press or squats, calf raises, follow by the back then the chest , shoulders , triceps, biceps and last the abs. Remember SLOW, INTENSE, INFREQUENT. For more info check out [url]www.cyberpump.com[/url] a website on the correct way to strength train called HIT, High Intensity Strength Training. Stronger muscles equal stronger bones, bone density grows with muscle mass. Dark green vegies are a great source of calcium, try and get 8-hours of sleep a night, 9-hours if your are a teenager, drink a gallon of water a day, muscle is 70% water not protien. Best of luck, any ?s just ask. Lemonhead [/QUOTE]

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