INPUT ARTICLE: 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.

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.


INPUT ARTICLE: Article: Do not use your good, jewelry wire cutters; they are much too delicate. Use pair of heavy duty ones instead. Memory wire is hard, and it can easily dull a good pair of wire cutters. Pinch the end of your wire with a pair of round-nose pliers. Twist the wire around the top of the pliers to form a loop, then pull the pliers out. Use the plies to squeeze the loop smaller, if needed. This will hold the beads in place and prevent them from sliding off the end of the wire. You can use different shapes, sizes, and colors of beads, or just one type for something simple. You can even use a different type of bead on each coil.  Don't cover the entire wire with beads. Leave a ½ inch (1.27 centimeters) tail at the end.. Small beads, such as bicorns and seed beads work great for memory wire bracelets. Avoid using any large, chunky beads, especially towards the end, as they might slide past the loops. Pinch the end of the wire with your round-nose pliers, and wrap the wire around it to form a loop. Pull the pliers out, and use them to pinch the loop smaller, if necessary. Use a pair of needle-nose pliers to pull apart a jump ring. Slip a charm onto the jump ring, then place the ring where you want it on the bracelet. Use the needle-nose pliers to close the ring. Great places to put charms include at either end of the bracelet, or in the middle between two beads.

SUMMARY: Measure out at least three coils of memory wire, add 1 inch (2.54 centimeters), and cut it using a pair of wire cutters. Use your round-nose plies to make a small loop at one end of the wire. Thread your beads onto the wire, leaving a ½ inch (1.27 centimeter) tail. Fold the tail end of the wire into another loop. Consider adding a charm using a jump ring. Finished.


INPUT ARTICLE: Article: It will automatically launch via Internet Explorer. You won't yet see the Google Toolbar in your current session. Click the “X” button at the top right corner of the browser to close and exit it, and then restart it by doing Step 1. The browser will open and you should see the Google Toolbar situated right under the main toolbar of Internet Explorer. It's now ready for use.

SUMMARY: Search for "Google Toolbar" using a reliable search engine. Click on "Install Google Toolbar" from the results. Click on "Accept and Download" to download the installer. Run the installer to install Google Toolbar. Restart Internet Explorer.


INPUT ARTICLE: Article: Use ¼ cup (60 mL) of bleach for every gallon (3.8 L) of water. Stir with an old spoon you can dedicate just to laundry purposes. Use chlorine bleach if the item is white and non-chlorine bleach (sometimes called oxygen bleach) if the item has color. You can also use regular chlorine bleach on a colored garment if you’re trying to lighten the color of the entire item. If you’re just pre-soaking the material to remove stains before washing, only leave it in the solution for about 5 minutes. You can add a few minutes to that time if you’re working with really tough stains. If you’re attempting to lighten the color of the fabric, leave it in chlorine bleach for up to 10 minutes. While wearing gloves to protect your skin, rinse the item under the faucet until you’ve removed as much bleach as possible. Keep the faucet running as you slowly pour out the bleach solution so that it can be diluted even more as you dispose of it. Unless you’re going to throw the item into a washing machine immediately, you’ll need to stop the bleaching action from continuing. Create a solution that’s equal parts water and hydrogen peroxide in a different bucket or in a stoppered sink. Let the item soak for about five minutes before rinsing again. Launder the item however you would normally, but if you’ve chosen to skip the neutralizing step, do not toss this item into the wash with dark colors. You will likely get bleach onto something else that you didn’t mean to. Wash it separately or with whites.

SUMMARY:
Pour in the bleach. Soak the cotton item in the bleach solution. Rinse the item with cool water. Neutralize it with hydrogen peroxide. Wash normally.