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The value of the medicine ball is that it targets your core strength which is the area that includes your back and your abs. Strengthening your core will directly fortify the joints in your elbows, shoulders, and knees, thus providing more raw power for your arms and legs. So to put that old training tool back to use, and try these abdominal exercises with the use of the medicine ball.

LEG RAISES: Get flat on your back and place your arms by your sides. Holding the medicine ball between your lower legs, slowly raise the ball until your legs are arched upward at an angle of 45 degrees (or approximately two feet off the floor). Slowly bring your legs (and the ball) back toward the floor as you squeeze your abs, stopping just an inch or two before hitting the floor. Repeat the motion for as many repetitions as you can.

SIT-UPS: Bend your knees slightly, keeping your feet flat on the floor as you lie on your back. Holding the medicine ball directly out in front of you, slowly lift your shoulders off the floor, lifting your upper torso until it’s bent at a 45-degree angle. Slowly let your back drop down to the floor before repeating this motion as many times as you can.

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For an excellent variation on the Lying Triceps Extension try doing them with dumbbells.

The exercise is performed in a similar way to the E-Z Curl or Straightbar French Press version. 

While lying on a flat bench, begin with your arms extended above you. Slowly lower both dumbbells simultaneously by bending at the elbows. (Note: Be sure to keep your upper arms perfectly straight and still.)

Now, simply push the dumbbells up and lockout at the top, squeezing your triceps as you complete the movement. Lower slowly and repeat for 8-12 reps.

Using dumbbells with this exercise from time to time will force you to maintain perfect form and really blast your triceps.

Have your biceps reached a sticking point in terms of size and shape? Blast your biceps into new growth by using partial repetitions.

For example, use three-quarter or one-half partial range movements with biceps.

With preacher curls for instance, warm up by doing a couple full range sets with moderate weights. Then go heavy with a partial rep focusing on only the bottom half of the movement. In other words, stop halfway up, lower slowly, and repeat.

After a short rest, throw a few more pounds on the bar and do partial preachers using only the top half of the movement. Then lower the weight only half way down, then curl the weight fully in squeezing hard at peak contraction.

Try experimenting with different exercises and varying partial ranges to blast past your sticking points and shock your biceps into some serious growth.

Listed below are a few calf building exercises to try if you’re interested in turning those elusive phantom muscles into bulging, granite stones.

STANDING CALF RAISES

Place your feet on the platform so the balls are flush on the edge. Be sure not to put too much or too little of your feet on the platform. Slowly raise your heels, rotating the balls of your feet along the platform, until you are on the tips of your toes. Hold and squeeze your calves for two seconds, feeling the contraction, then slowly allow your heels to drop down slightly below the edge of the platform. Repeat the process. Try two-three hard sets of 15-20 reps at a tolerable weight.

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High-quality creatine monohydrate saturation formulas have quickly become “must-have” supplements for any serious bodybuilder.

These formulas have really taken the guess-work out of making solid, consistent, and continual gains with creatine.

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Power Foods are foods heavy in the calories, carbohydrates, and proteins that are needed when you are working out heavily. Below are our top ten food suggestions that will help add power to your workout hour.

PIZZA: Stray from the fatty toppings (sausage, pepperoni, etc.) and opt for a low-fat cheese. What you have is a nice carbohydrate and protein pie. Toss on a few healthier toppings like peppers and onions for additional vitamins and minerals.

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Whey Protein helps athletes boost daily protein intake to gain and maintain lean mass while supporting muscle tissue and repair after workouts.

100% Whey Protein from EAS contains 23 grams of high quality protein to feed muscles for maximum lean mass. The upgraded formula contains a high concentrate of Branched-Chain Amino Acids (BCAAs) and glutamine to enhance muscle growth and repair. The BCAAs act as an energy source during workouts and aid in post-workout recovery. Read more »

Creating an exercise log of your daily physical activities is an excellent way to plan your daily exercise routines as well as track your progress. There are a wide variety of exercise plans available. The American Heart Association recommends at least 30 to 60 minutes a day of moderate physical activity for a healthy lifestyle. They also recommend resistance training at least two days per week and flexibility stretching on a daily basis. It is best to check with your doctor to decide on the best routine for you based on your current health, schedule and preferences.
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