 First question is from Freeman Axtel. What are some of your favorite ways to build the mid-back? Oh, the good old mid-back. Ooh, mid. So a well-developed mid-back is so underrated. I'll tell you what, we tend to think of the lats and getting width and all that stuff. But nothing is more attractive than having that nice muscle and definition of the spine to where Adam called it the canal. Where it kind of dips in. The line just goes all the way down. One of the things that, I mean, Jessica has got incredible back development. Part of it is because she did a lot of silks training, so a lot of climbing and rowing and pulling. But she had this, I just loved her back. I loved the way it looked. I loved the way that line looked. And she had well-developed mid-back muscles. Some of the best exercises for the mid-back are rows and row variations. But I'm gonna tell you an exercise that blows those away and I'm learning about it now. Heavy, no joke. Heavy, trap bar, farmer walks and deadlifts. Man, that hits my mid-back like nothing. And really, I didn't really start doing those on a regular basis until I followed MAP Strong. Back when we, when did we write MAP Strong? When did we create that? Ooh, a couple years ago. It was a couple years ago. So Robert Oberst is a world's strongest man competitor. Massive human being. And we enlisted his help to create a workout inspired by Strongman. I followed the program and in it are unconventional type exercises like snatch grip deadlifts and zircher squats and trap bar farmer walks. And I followed the programs. First time I ever did farmer walks, like programmed where it's consistent every single week. And the biggest gains I saw besides my grip strength was my mid-back. My mid-back just, it just, I could feel it. I could feel it. Well, it's funny. We all kind of noticed that at the same time after going through a few of the workouts for a few weeks it was like, oh my God, my upper back and my mid-back are just torched. Like it hits it so many times and it's just one of those things, those work sessions. You're always carrying something. You're always like in a, you know, your hands are in a position where they're wider than they usually are or you're just grabbing things constantly and it totally adds up over time. All this volume like adds right into your back. Well, it makes a ton of sense why that is, right? Like that canal or those, you know, when you get the- The erector spinae and the rhomboids. Yeah, all those muscles support the spine. And so anything that really challenges, you know, flexion or extension of the spine or stabilizing the spine, especially heavy-loaded is gonna really develop all those muscles that support that. And so when you think about, obviously for me, deadlifting, nothing did it like deadlifting. Deadlifting just completely changed the way my back looked. And that was one of the things. It just gave this new thickness and a just deep canal down the back from deadlifting. And that was the biggest change in my routine before I noticed that big change. But I would say that the trap bar deadlifts too is cause you were, I mean, you could trap bar deadlift or I mean, or deadlift or carry, you know, 400 plus pounds. You're carrying 400 plus pounds and moving like that. The amount of stabilization for all those muscles around there. I mean, so I think that's a big reason why those exercises are so- Picking things up on the ground like shouldering, heavy weights, like there's all, if you just go through and you look at all these exercises, like your back is so essential in that process of lifting something off the ground and pulling it up into your chest. You know, it's just, it does wonders for your mid-back. To me that's the real sign of a strong back too, right? So some people look at backs and they get impressed by the wingspan. Cause someone has big glats. But to me, a really strong back will have this more pronounced mid-back. It's so fun to say that. So I picked up on that in my 20s. I worked out at the Gold Gym for a little while on Monterey. Love that gold. So I don't think it's gold anymore. I think it's called something else now. But great gym. And I, you know, there's, you see a lot of hardcore lifters in there. And I remember there was one dude that worked out there and his back was so impressive. He had this impressive traps and this back thickness and he wore these tank tops to work out. And, you know, we work out at the same time. So I'd see him all the time. Eventually we'd, you know, we'd say hi to each other or whatever. And I noticed he just had this incredible back thickness. And I'd watch his workouts and almost all the exercises he did for back were rows or some kind of a heavy deadlift or trap bar deadlift or something like that. So I never saw him do pull-ups. Never saw him do pull-downs. But he did lots and lots of rows and lots and lots of deadlifts. Now, at the same time, there was another dude that was in there that could do more pull-ups than I've ever seen in my entire life and do more pull-ups and more weight. This dude could strap 100 pounds around his waist and do crazy pull-ups. And he could also rep out 25 pull-ups like no big deal. Totally different look to his back. Very wide. He had the wide-looking lats, but he lacked the thickness. Now, I remember specifically paying attention to this too and thinking to myself, if I had to pick one, I'd want to look like the dude that did all the rows. And I think it's because those mid-back muscles are so functional for everyday life. Now that's not to say pull-ups aren't functional. I think they're very functional. But I think that mid-back, pulling the shoulder blades back, keeping that upright posture, if you pull something, you tend to pull it towards your body rather than pulling yourself up. It's just a more functional, more powerful look. Well, I just love to those seated rows where you allow your shoulders to protract a bit, but you stabilize your trunk and you're pulling back in. So it's like something where trainers will come up and be like, you're doing it wrong because you're supposed to keep your shoulders in that neutral position and then only retract from there. But for me, getting that full range of motion, I could really feel that mid-back. I think it has a lot to do with posture. Like I think what you're alluding to right now is when you have that really good thick mid-back, the muscles that are typically underdeveloped in upper cross syndrome are fully developed. So when you see somebody, which is common, right? So majority of people listening actually suffer from upper cross syndrome at some extent of it. And so with that, you tend to have these overactive tight delts and your pecs are tight and then you have a weaker mid-upper back. And so if you have a very strong developed mid-upper back, you probably have pretty damn good posture. And it just looks good. And it looks good. And you stand up and you see, man, when you see someone like that in a t-shirt, the way it hangs on the back of their shirt, you can see the traps in the mid-back and they're upright. You can have really, and we've probably seen this before, somebody who has really wide or good lats, but still rolled forward. Yep, oh yeah, you're right. And poor posture. Like you just don't- You look more confident and composed when you have good posture. One-arm dumbbell rows are great too. One-arm dumbbell row with a little rotation to the top that hits that mid-back. Any row that really focused on squeezing the shoulder blades back is gonna give you that mid-back development.