INPUT ARTICLE: Article: It's healthier to strengthen all of your muscles with compound exercises than to focus only on building arm mass. If you want to be able to lift heavy objects and weights, you also need to work on your shoulders, chest, and back. If you don't work out your legs and core, you'll end up with big arms and a lower body that isn't as muscular. Do compound exercises that bulk up your arms while also toning other muscles. Chin-ups and push-ups, for example, strengthen your abs at the same time they are strengthening your arms. Many people think that working out every day builds bigger muscles, but muscle mass is actually built during resting days between workout sessions. Your muscles grow stronger as they recover between lifting sessions, enabling you to gradually lift more and more weight. If you don't give your muscles time to rest, particularly your arm muscles, you risk overtraining them and delaying the results you want to achieve. For the same reason, you should only train one or two times per week and each training session should only last about half an hour. Training for over half an hour per session greatly increases the risk that you will injure your ligaments, joints, and tendons. Short, intense training sessions are your best bet for building arm mass. Instead of doing exercises with the maximum amount of weight you can handle for a few repetitions, choose a smaller weight and do more repetitions. High-volume workouts are associated with more muscle growth and are used by bodybuilders to gain muscle mass quickly.For example, you could do 8 dumbbell curls at 50% of your maximum weight. This would be one rep. Then you could repeat this 5 or 6 times in a workout. Get the maximum benefit from your workouts and avoid injury by using the correct form when you lift weights. In addition, to lifting the appropriate amount of weight for your level of fitness, keep the following tips in mind when you're lifting weights: Lift with controlled movements, rather than using momentum to move the weights. Be sure you are able to complete each full exercise for at least 6-8 reps. If you cannot do this many, the weights you are using may be too heavy.

SUMMARY: Work out your whole body. Train two times per week. Train in 30-minute sessions. Do high-volume workouts, low-intensity workouts. Use proper form.

INPUT ARTICLE: Article: Water follows gravity, so if it's collecting in a depression, raise the ground in that area. First, rake up the affected topsoil with a landscape rake so it mixes well with the soil to be added. Then collect soil from a higher site and use your rake to redistribute it over the low-lying area, tilling it well to mix it with the original soil. Fill the depression almost all the way, with about 2 inches (5 cm) to spare. Fill the last two inches by laying sod so its roots prevent the soil from washing away. Remember to keep the slope of your lawn running downward from your house, not toward it. Your lawn's slope should ideally lower by a couple inches (5 cm) every ten feet (3 m) from your house. . If the roof of your house or shed is adding water to a certain spot in your hard, redirect the water by installing water gutters and drains. Definitely do this if water is pooling directly alongside your house, since it may get into the foundation and create mold and cracks. Make sure you place your drains where the ground slopes away from your house so you don't create a new problem while solving the old one. Installing a rain barrel to collect water from your gutters is a great way to minimize the amount that your lawn has to absorb. It's also a great no-waste practice, as the rainwater can be used to water plants. Map out a creek bed that will carry water downhill from the affected area. Remove 12 to 15 inches (30 to 38 cm) of soil along this course. Compact the ground so the bed is flat and the sides are angled up and outward, away from the bed, so surrounding water flows in. Cover the bed and sides with landscape fabric to keep weeds and grass from growing. Then add a inch (1.25 cm) layer of pea gravel over the bed. Be mindful of neighbors when plotting your creek's course. Diverting standing water might solve your drainage issues, but flooding their yard may create a whole new problem.

SUMMARY:
Regrade your lawn. Install gutters and drains Create a drainage creek.