Q: 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.
A: 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.

Q: Egg yolks hold the bit of fat and protein that gives the dish it's rich, filling flavor. If you're feeling extra decadent, go nuts with a bit more yolk and a little less white. Most commonly, you'd add a teaspoon or two of vanilla extract, though there are other options. Add any of the following along with the flour, after most of it is incorporated:  Vanilla extract Almond Mint or peppermint Hazelnut Fondants go wonderfully with a fruity or cocoa liquor -- any flavor that would go well with chocolate. Simply fold in 2 tablespoons of your favorite liquor after the flour goes in, then bake like normal. Some ideas include:  Chocolate, current, black raspberry, or cherry liquors Coffee spirits or liquors Tia Maria, Cointreau, and other specialty liquors. While most people need some dark chocolate to offset the sweetness of the sugar, you can mix and match milk, dark, and even white chocolate to find your favorite fondant. Simply add whatever chocolate you desire in place of the dark, and melt like normal. Want to hide some "crunch" in your fondants? Add some chocolate chips, of any type, to the cooled batter right before it goes in the oven. A fun-sized candy bar, though decadent, works well too. If you want a little more than chocolate to ooze out of your fondant, you have a few excellent choices. To make them, simply freeze the liquids like ice cubes, then plop the cube into the center of your batter by pouring half in the dish, adding the cube, then covering with batter. Try out:  Frozen peanut butter Frozen caramel sauce Frozen jelly (such as raspberry, which pairs well with the dark chocolate_ Frozen chocolate sauce (like a white chocolate center)
A:
Add more egg yolks, and less full eggs, to get a richer cake. Whip some extracts into the batter to give it a punch of flavor. Try a splash of liquor for bit of bite and flavor depth. Experiment with other forms of chocolate. Add an extra "core" to your fondant to increase the depth inside the dish. Finished.