 First question is from Ren Amy Maya. How do you make your biceps appear thicker when vealed viewed from the front? I've been doing wide grip curls and pull-ups, but only the peak seems to grow. Okay, so in some cases close to a camera like so That's an arm right there Justin always hide those bad boys So here's the here's the issue with some muscles. You can Target and shape because they're large and because they have attachments that are a little further away from each other for example Theoretically you could work more of the upper chest and the lower chest just because of the attachments here on the sternum The biceps it does have two heads to it So there's two main segments of the bicep, but they attach it kind of the same Place so thicker more peak really you're just developing the bicep now that being said yeah But what about like the brachialis? Yes the brachialis which runs underneath and then that's on like the side of the bicep I was just gonna say develop that it'll give you that illusion Yeah, cuz theoretically you could train the brachialis, which is also a flexor that Could theoretically give you a little bit more bicep thickness now. Here's what I like to tell people I like to tell people try doing hammer curls it works that muscle also a lot of people don't do hammer curls Hammer curls reverse curls if you don't have those in your routine would be a great exercise or even Zopman curls throwing those in there Yeah, so those three movements. I would do that, but this idea of changing the shape of a muscle with exercises is Something that people that love clickbait and to sell you things will try and do and the truth is if you already do Reverse curls and hammer curls all the time and you're very consistent with doing that then actually picking an exercise That technically isn't for that that's for the bicep that you never do will probably show more thickness in your bicep So if you're really into arm training and bicep training in particular Here's the things to focus on right? So you can focus on curls with varying hand position because the hand and you can see here I was moving my bicep affects the bicep so supinated versus pronated that also will involve You know break your radialis which is here on the forearm break your alice Which is under the bicep and then here's the other thing you can focus on elbow placement when you're doing the exercise so Exercises with the arm next to your body Preach your curls or spider curls where the elbows in front of the body and you can even do These chin ups. Well, that's a mass builder right curl grip right chin ups. I don't know. We're talking about. Yeah Keep talking about thickness and whatever Well, no, I'm just saying supinated grip right more bicep Here's the thing with all like as you can make a case for all these different exercises and the thing that I'm just gonna keep Hammering home is that it's the exercise that you don't do when you want to develop a muscle more, right? Yes, that we've talked about there. There's a hierarchy in in in exercises, right? As far as like these are more These are superior to others But if you do all those superior exercises, you've checked all the boxes for a long time Then simply doing an exercise that your body is unfamiliar. They're not good at yeah And you're not good at and and get good at that exercise is going to show change in development in that area And that goes for any muscle and so more importantly than you know Trying to make the case for this exercise targets this part. It's like, okay If you train these movements try training a different movement for that and that's always been my experience is I'll do this New extra. Oh wow drag curls. Let me try that. Oh my god It totally works and then you just talked about it today with your chest. Yes a perfect example of that Yeah, I bet if I just did that and I went to an incline dumbbell press to be like, oh my god. It's the same thing