good conditioning

you should try to long toss every day if possible

Long toss is not for every day. Muscles need some recovery time in between hard workouts.

I recommend long toss every 3 days. Muscle get stronger while they are healing, not while they are being used. The basic physiology is this: when you are performing long toss, you are stressing your muscles enough to tear the muscle fibers. Your body says "wait a minute, this aint so good, I better get a little stronger so that I can handle this new load", so your body lays down extra muscle fibers in the area. That is why you have to do 2 things: 1.) constantly find new ways to stress/shock your muscles, and 2.) give your body time to heal and lay down new muscle before you start the entire process over again.

I hope this makes sense, good luck to all

There's more than one type of long toss. You definitely shouldn't throw all out long toss every day. As long as you aren't feeling pain it is allright to throw hard long toss about 3 days a week and light long toss the other days.

The idea is to tear down the muscles a bit with the hard long toss and then to help get blood flowing to the muscles with the light long toss and also to keep scar tissue from forming.

Many arm injuries occur soon after long layoffs (sometimes necessary to allow tendons to heal) when scar tissue has had a chance to form and the arm has lost flexibility. Arms need to be brought back from a layoff very gradually.

The body does not lay down extra muscle fibers, it only builds up the existing ones.

Not to worry too much about terminology CAdad, but the word cell and fiber can be interchangeable when talking about muscle histology, so technically new muscle fibers/myocytes are laid down constantly in an athlete that performs enough strength training to damage muscle tissue. These new muscle cells come from skeletal muscle satellite cells( a form of stem cell). Here is an exerpt from the International Journal of Biochemical Cell Biology that may explain the concept a bit:

Muscle satellite cells.

"These act as a reserve population of cells, able to proliferate in response to injury and give rise to regenerated muscle and to more satellite cells. Satellite cell-derived muscle precursor cells may be used to repair and regenerate damaged or myopathic skeletal muscle."

I know this isn't a post on physiology or performance enhancing supplements, but this is the primary reason that I recommend the supplement HMB to any athlete over 16 that is on a strength program, studies have shown that it minimizes muscle breakdown without slowing muscle fiber regeneration and development. Studies show an increase of 6 pounds lean muscle mass over control subjects within a matter of weeks. Very neat productwithout the side effects of Creatine. But I must add that I also never recommend anything without consulting your physician first.

Sorry to go on, just trying to explain my stance on this area.

spinedoc,
I don't believe that the words cell and muscle fiber are interchangeable.

What is HMB?