Article: There’s a lot of debate about whether it’s better to focus on strength or volume (the total amount of work you do) in order to build muscle, but in reality you need both. Build your strength levels by performing 3-4 sets of heavy compound lifts (bench press, weighted dips/pull up and row variations will all do the job), then switch your focus in the latter part of the workout to doing multiple sets of higher reps for your accessory work. Though training methods differ slightly, there is a close relationship between strength and size. Being able to lift more weight means you can lift heavier weights more times, driving up your total volume and, in turn, your mass-gaining potential. One core principle for building muscle mass that has stood the test of time is that of "progressive overload"—continuing to challenge yourself and see results by adding weight or volume (or both) over time. If you can perform an exercise for 10 reps with a given weight one week, set your sights on 12 reps the next, or stick with 10 reps while using a heavier weight. This way, you can program progress into your training by guaranteeing that you're always pushing yourself to do more.  Progressive overload is most effective when you take small steps consistently: one extra rep here, a couple additional pounds there. Trying to add too much weight or volume at one time makes you more likely to fail, which can be discouraging and lead to plateaus. Cycle between adding weight and adding volume to steadily maximize your growth potential. Sidestep the common pitfall of overtraining by dedicating only a single workout to training your arms during the week. On “arm day,” pick 2-4 lifts each for the biceps and triceps and do each lift for 2-3 sets of 8-12 reps. Many people make the mistake of trying to do too much. This means they’re just breaking down muscle without giving themselves time to rebuild it.  A typical arm workout will consist mostly of bicep curl and tricep extension variations that hit the muscles at slightly different angles. Schedule your dedicated arm session right before a rest day to give yourself at least 24 hours to recover. No matter what exercise you’re performing, always work through a full range of motion. Go from full extension to full contraction with each repetition, and make each part of the lift smooth and controlled. By using a greater range of motion, you put more strain on the muscle fibers. The physiological response to this stress is what causes muscles to grow.  Studies have demonstrated that a full range of motion stimulates significantly more muscle growth than partial movements.  Prevent injury to your joints by stopping just short of lockout (hyper-extension). As a general guideline, select a weight you can lift 8-15 times in a set while doing isolation exercises. With each contraction, blood will be forced into the muscle, causing it to become firm and engorged. This is commonly referred to as a “pump.” Not only will getting pumped make you look bigger, it also plays a role in muscle growth by transporting valuable nutrients to the muscles while moving waste products out. Squeeze the muscle tight at the end of each rep to pump as much blood into it as possible. Take one or two days off every week. Rest is integral to the muscle-building process because it gives your body a chance to catch up and repair itself. Get quality, restful sleep at night and do a little light cardio or stretching to help ease soreness. Once you’ve had some time to rest, you’ll be ready to hit it hard when you get back in the gym.  In most cases, soreness is a good thing. It’s a sign that muscle tissue that has been broken down is being built back up.  Get to bed on time. Most of the body’s growth and repair takes place while you’re asleep.
Question: What is a summary of what this article is about?
Perform both strength and hypertrophy work. Increase your work capacity. Only do one arm-focused workout per week. Use a full range of motion. Go for a pump. Don’t skip rest days.
Article: Now that you’ve offered a call to action, give your reader a nudge in the right direction. A request to look over a financial report, for instance, might be accompanied by an entreaty like “let me know what you think of these numbers.” That way, the other party won’t be left wondering what to do with the information they’ve been given.  Offering a definite time frame in which you’d like to hear back (“it would be ideal if we could have these documents organized before the meeting on Thursday”) may ensure a swifter response. Try to reply to important emails within 24 hours. The signature at the bottom of the email should offer the recipient all the information they need about who you are so that there’s no need to introduce yourself at length within the message. Be sure to include your full name, the name of your company, your title or position, your preferred email address and a phone number at which you can be reached directly.  To save yourself some trouble, save your custom signature in whatever email platform you use so that it will be displayed automatically in future messages.  Providing links to your social media accounts will give unfamiliar contacts a more complete picture of you.  Don’t bog down your signature with unnecessary details, quotes or graphics. Go back over your message thoroughly to make sure it’s free of any typos, misspellings or unclear sentences. Careless mistakes can reflect poorly on you and the company you represent.  Use your email platform’s spell-checker feature to avoid accidental oversights. You can also take this time to make any last minute changes to the formatting that you think may make your email easier to digest.
Question: What is a summary of what this article is about?
Tell the recipient how you expect them to follow up. Sign off with a custom signature. Proofread your email before sending it.
Article: As well as regular exercise, eating a healthy balanced diet can make a significant contribution to a less stressful lifestyle. By making healthy positive choices with your diet you can make yourself both physically and emotionally stronger. Taking active care of yourself will boost your self-esteem as well as giving you more energy and more control over your body. Having a good diet will help your body function more efficiently.  Have a balanced diet that includes the food groups from the FDA food plate.  Taking the time to cook a delicious healthy meal in the evening can be a good way to de-stress at the end of a tough day. The average adult requires between 7 and 9 hours of sleep per night. Not only can a lack of sleep lead to increased stress, but chronic sleep deprivation can impair your judgment, reasoning ability, appearance, libido, and your performance at work or school.  Increase the amount of sleep you get by doing the following:  Establishing and sticking to a daily sleep schedule. Doing something relaxing before bed, such as reading or breathing exercises. Turning off your electronic devices. Sleeping in a comfortable environment. Avoiding alcohol and caffeine, which can disrupt sleep. Avoiding drinking above the recommended amounts of alcohol can help you to be more emotionally healthy. Men are recommended not to regularly drink more than three or four units a day. For a woman the equivalent is two or three units a day. Drinking can be attractive when you are particularly stressed, but it can exaggerate those feelings, making you angry and aggressive.  One unit of alcohol equals approximately a 25 milliliters (0.85  fl oz) measure of spirits (ABV 40%), a third of a pint of beer (ABV 5 to 6%), or half a standard (175ml) glass of wine (ABV 12%). You can download digital tools to help you keep track of how many units you consume. If you feel like alcohol is becoming a problem you should speak to your doctor. If you are a smoker, cutting down or quitting helps to relieve your stress and anxiety, as well as giving you a more positive outlook on life. Together with the well-known benefits to your physical health being smoke free brings, there are proven benefits for your mental health too. Despite the myth that smoking relaxes you, in fact it increases anxiety and tension.  Smokers are more likely to develop depression or anxiety disorder over time. Cutting down will improve your mood in the long-term.  It will also save you a lot of money which can help lower financial stresses. If you stop smoking ten cigarettes a day you will save around £1000 a year.
Question: What is a summary of what this article is about?
Eat healthily. Get enough sleep. Limit your alcohol intake. Be smoke free.