 Next question is from Servo777. What is the best way to grow forearm size? Oh, yeah. Justin, tell them how you did it. Yeah. Just my right arm. Wow. A lot of advice for that. Wow. You know, it's funny. So I don't know. Maybe two years ago, two, three years ago. So back when we used to be on the YouTube channel, on the Mind Pump, because we're not really on there that often anymore, but in the beginning it was only... Back on the YouTuber. Yeah. Yeah, we would say, we would say, Hey, YouTubers. Hey, what's up out there? Welcome. I'm your host. I'm old. I don't know what I'm saying. No, it was... Adam, Justin and myself were on there all the time. We were the only people on there. And I kept saying, I wanted to do a video on training forearms. And everybody's laughing at me. No forearm. Nobody cares about form. I'm like, yes, dude, they are. And I know I've seen, like, I've actually read surveys. And people, a lot of people are very interested in forearm training. Anyway, it happens to be one of our more popular videos, because I think a lot of people are interested in developing strong... There's a roundabout way of saying I'm right. It's an example. Just another example. Everybody else is surprised. I wasn't surprised. But there's all the doubters sitting next to me. No, your forearms represent all the muscles that have to do with your gripping and strengthening your wrist stability. And honestly, every upper body exercise you do involves your hands in some way. And if your hands and your wrists are weak, then you're limited. And oftentimes nowadays, that tends to be the weakest link where someone can't row as much as they can or they can't press because their wrists are weak. Yeah. And before you give all your advice, because you did a really good video about all the different techniques you can do, we did have a lot of ideas for this in our Maps OCR program and where we actually had... This is where we got to get a little creative, because it was so dependent on grip strength and also like barbell or like hanging and doing, like climbing and all kinds of stuff because it's obstacle courses. We had some fun with that. And so we added things like the rice bucket. We added some towels in there to grip, to do pull-ups and did hanging for time and all kinds of stuff like that that are really good for building up forearm strength. There's some other things. I mean, when I look back at like, because I remember being a young kid that was focused on this and doing a lot of like forearm exercises, like direct exercises. And I did not see as much gains in my forearm as I did when I was just doing like heavy-loaded things, like heavy carries or heavy deadlifts or pull-ups. Those exercise put so much demand on grip strength that your forearms just... They have to build as you progress in that. If you progress in your deadlift and you see that weight go up, naturally the forearms just come up with that. The same thing when you're pull-ups. If you get to a point where you can start to load weight on your body and pull your body weight up, the forearms just naturally grow with that. Well, that's just always been my argument of why I tried. My best to avoid wrist wraps and things that are aids and holding things because you do want to be able to build the muscle up in your back and in your biceps, you also want to be able to develop other muscles that are supporting cast at the same time and to really add wrist wraps and things like that. A lot of times you create dysfunctions as a result. Yeah, and if you look at the different muscles in the body, it starts to become a little clear that some muscles are more suited to stabilize and hold or hold tension, whereas other muscles are more suited to flexing and extending. So like biceps, pretty good at extending and flexing. The muscles of the forearms, they do that too, but they're really good at static type of stuff. I mean, Adam, you talked about how great, how much you developed your forearms by doing lots of heavy holds. I mean, the forearm muscles, especially the gripping ones, they're really well suited to do that. So like farmer carries excellent exercise for the forearms. But also consider this, train different static ranges of motion when you're training your hands. For example, holding a barbell, you may be getting strong in that particular diameter of barbell. Try getting a fatter barbell, wrapping a towel around the barbell, pinching and holding a flat plate. That's a great one where you walk with plates with your fingers in this kind of pinched, flat position. That strengthens them differently. Then you could do traditional forearm building exercises like wrist curls. One of my favorite exercises is I put a barbell behind my back, my hands close together, and the back of my hands are resting on my glutes. Then I curl up as far as I can to get the front of the forearm. Then for the other side of the forearm, I like to do reverse curls. One of the best exercises I've ever done for the brachioradialis and the top of the forearms. They will develop. They build like any other muscle. You just have to place a little bit of focus on them. If you're trying to figure out where to put forearm training in your workouts, I like to do them after back or biceps. They seem to pair pretty well with those two areas.