Summarize the following:
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.

summary: 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.


Summarize the following:
Get to know her if you don't know her already. If you have a mutual friend, ask your friend to introduce you to each other. If you don't, find a way to introduce yourself. For example, if she is reading a book you have never read, ask her about it casually. Or if you have a class together but have never talked, strike up a conversation about the class. Basically, find an entry into conversation and try to engage her.  If you do know her already, learn more about her. This is a great opportunity to think about whether you really like her romantically or not. This may also give you a chance to learn whether she's open to a same-sex relationship. It's important to express how you feel honestly and clearly. Perhaps start the conversation by saying, "I have really enjoyed getting to know you" or "I really love spending time with you." Then tell her that you are interested in her romantically.  This can be a really hard conversation to have. It may also take a while to build up to this kind of conversation. Make sure that your friendship is on solid ground before trying to take it to the next level. Don't rush it! Take your time and decide when the time is right. If she is sidetracked or in a bad mood, choose a different time to bring up your feelings. This can be hard to do, especially if you have a really big crush. However, it is a good idea to be prepared for rejection while at the same time being confident that she may go out with you. This is a balancing act that is important when asking anyone out!  The worst-case scenario is that she insults you, puts you down, or makes fun of you. If this happens, don't let it get to you. She obviously is not the type of person you should be in a relationship with. Just know that if this girl doesn't share your feelings it's not the end of the world. There are plenty of other people, men and women, out there for you. If she says no, stay calm. It may be your first instinct to feel hurt and alone. Try to remember to be proud, not ashamed, of your feelings. Be aware that a girl that doesn't return your feelings may tell others about your same-sex attraction. Just be prepared to be outed before you take the plunge with this girl. If the girl you desire seems open to your advances, whether it is hesitantly or not, make a plan to hang out with her. Don't just tell her you like her and leave the conversation at that. You can ask her to hang out or to go on a proper date. Either way, you don't want to have an opening and not take it!  Going to dinner and the movies is a classic first date. You can get to know each other better during dinner but then you can relax while watching the movie. A first date can actually consist of a variety of different activities. Pick something that you know she likes to do. It doesn't have to be super fancy or expensive. It could just be taking a walk in nature or going to the mall together. Whatever she likes, give it a try!
summary: Become friends with your crush. Tell her how you feel. Accept that she may not return your feelings. Plan a date.