 First question is from Neum's fit. How can I get more definition in my arms? I feel like my arms are just pure mass with no tricep or bicep definition. Yeah, you got to just get leaner You know, there's two parts of this because arm blobs Yes, if you get lean or no matter what you're gonna have definition But if you have muscle underneath that body fat Then you don't have to get as lean to see as much definition. So it is two part The whole myth of spot reduction is just that it's a myth So you can't choose to burn body fat from area and then just train that area. I don't care I know people are like, oh, there's one study that showed maybe okay if there is an effect. It's so negligible. It's not true Also, there's other studies that show that doesn't work. So don't waste your time with that But you can get leaner overall That's what gives you definition and then if you develop the muscle underneath you don't have to get as lean To look like you have definition because there's muscle that gives you shape There's not much really to add to that. I mean that's that is the answer to this And I think the thing that keeps or kept me when I was younger from doing that was I had the the skinny guy complex And so the thought of leaning out or losing weight or getting smaller just terrified me Yeah, and so I would probably ask questions just like this again I do I want to obviously I want to get bigger everywhere But specifically can I get my arms more defined or more cut-looking and be a get leaner like no Yeah, you know what lean out lose muscle go on a diet like that sounds so scary to me But you know if you haven't really done that like get shredded I mean, this is why I think there's like tremendous value in Taking yourself to a body fat percentage that you've never been to before because you learn so many things But and this is one of these things that you'll learn you'll go through it You'll be like, oh shit. This is the look. I don't know what you're working with. Yeah, you know it's appeal down to You know body fat percentage where it does reveal like what kind of actual muscle mass you have Where you need to maybe place your focuses on like maybe it's your shoulders You need to develop more. Maybe it's you know, the triceps knee more emphasis But you know to be able to even see those lines. I think is the first step I do what I do want to add this that I and I don't know if there's this just a Correlation between the timing when this happened in my life or not But you know, we've talked before on the show about how like lifting heavy gives you that kind of granite look Yeah, like dense muscle. I noticed that Because I didn't I was very like the first like I don't know maybe eight to ten years Tricep maybe maybe the heaviest loaded kind of tricep exercise. I did was like a skull crusher Everything else was cable pushdowns rope things and like machines like crazy. I really didn't do a lot of dips I didn't do any in close close grip bench press When I introduced those into my training my arms blew up and then I also noticed that they they just Maintain the size like I even when I haven't lifted my arms in weeks I still have those the tricep lines when I see from the side of my body I didn't have that in the first like ten years of lifting and I was training very hard and consistently and so I Attribute that to those types of lifts that put on more mass to my arms totally I had to say I had a really crazy experience with my midsection. So I you know like you Adam I was Ectomorphish right so I just kind of always lean and I would try to bulk to gain and at one point I said, okay. I want to try and see if I can get like a nice six pack, right? I was gonna go to Italy for the summer and so I got my body fat down to 10% Which is for most people will have a six pack now in the mirror if I really flexed I could kind of see it But if I was a lot relaxed, I couldn't see it. So I'm like, oh, I want a six pack While I'm relaxed. I had to get my body fat all the way down to I think was like 7% for that to happen Which is really hard and really low For most people definitely for me now later on I Started to realize that the abs in the core muscles were just like any other muscle and the way I trained them before was like the You know what you we read in the bodybuilding magazines, right? Which is like oh core abs high reps right lots of reps no rest periods That'll make them look better more sculpted and like well, they're a muscle if I want to build them I should train them like I would if I wanted to build my shoulders or my legs or any other muscle groups So I started training them with higher tension more resistance Lower repetition. So now I'm doing 8 to 12 reps higher tension So like decline sit-ups and Roman chair sit-ups and you know flag what are they called dragon flag exercises? And I started to build the muscles of my core now as they built I started to have a six pack that was visible without flexing at 10% body fat You know because the muscles were bigger and more visible so building muscle also Increases that that I guess that the look of definite definition Less muscle means you got to get way leaner in my opinion to look like like it like my arms are gonna look leaner At a higher body fat percentage than somebody who it doesn't have much muscle on their arms at a lower body fat So just more muscle there So there's two parts to that right build the muscle, but you also got to get leaner So my my generic specific advice I would give this person is that okay? Get leaner than you've ever been in your life So it reveals where you're currently at then when you go back into a bulk make sure you're doing things like dips close grip Bench Supinated pull-ups for your arms Do these exercises that are gonna build mass on your arms and train them that way train light if you've never done And maybe you're somebody who trains higher reps and the and chasing the pump like I was do some good strength building Exercises for the arms on your bulk on the way up and hopefully that makes a difference Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe