 First question is from Hades Gray 9, is it okay to only do compound exercises like bent over rows, chest press, squats, etc. and leave out isolation exercises like bicep curls, tricep extensions, etc. What do you think, Justin? Yeah. Definitely. It's, I mean, yes, it's totally okay. And isolation exercises will help you add more volume to certain muscle groups will help you with development. You'll probably build a little bit more muscle, but compound exercises do most of the work. They do most of the work with muscle building and fat burning and strength gain. In fact, this is how I trained a lot of my everyday average clients who came in a couple days a week. They wanted to just be healthy and be strong and be fit and be mobile. And rarely would I do a lot of isolation exercises, mainly I would focus on the compound stuff. Like for example, if I'm taking you through a workout, and we do squats, rows, bench presses, overhead presses, and then I look up at the clock and I have 10 minutes left or 15 minutes left with my client. I can choose another compound exercise or I could choose another one or two isolation exercises. I'll probably go with the compound exercises. Yeah, it's funny. Ironically, I'm doing the opposite these days. But yes, this used to be my go to in terms of like always leaning heavy on the compound exercises, only doing the isolation ones when I felt like I was just trying to get ready for the beach or something, you know, to highlight more muscle definition or whatever. But in terms of what I got me the most bang for the buck and the most strength and the most efficiency in my workouts was always geared around focusing my workouts around these compound lifts, squats, overhead press, deadlifts, you know, what have you. Well, it's very simple why why this is true because you can't you cannot get strong or good at an overhead press without your triceps getting developed also. Like you're not going to push, you're not going to get stronger doing it like if you just so I think I think that's an important thing to note though when you talk about these compound lifts, it's like, you still want to have a goal of getting stronger doing all those lifts. And if you do get stronger, as a side effect, you know, you're going to have you develop your triceps if you get good at pull ups, and you get good at overhead presses, the tricep and the bicep are both going to develop it's just part of it just part of it. You can't get to a place where you're pressing 180 200 pounds up over your head or pulling your your body weight 10 15 times or with weight attached to you and not think that your biceps are going to develop from the pull ups and not think that your triceps are not going to develop from your overhead press. That's the beauty of it. And the thing is when you do the isolation exercises, you don't get any other added benefits to other muscle groups, you're getting it to that one specific muscle group. So it makes sense to me when you're somebody who is trying to develop an area like you, you're talking about aesthetics or you care about the way a muscle looks. And so that's your focus general population, most my clients that we're coming into lose body fat and build a little muscle just want to be healthy, have a balanced physique, they're like, Hey, that's what we want to do. We do mostly compound this if you have somebody comes in says something specific like, Adam, I want to work on my my, you know, triceps or my arms, I want to develop my arms more or, you know, they have a specific or their butt, right? If you have a specific body part that you want to target, there's then absolutely we utilize isolation exercises and they do have value. But for the most for the majority, if you were to just do if do those movements and get really good, those movements, the bicep of the tricep would save any time. I swear it's it's funny because going back into these isolation moves and like, how much time it takes me to get through these workouts, it feels like forever. I mean, in terms of like me just doing like a five by five, where I'm just focused on like five exercises and you know, I'm sort of in and out within 3040 minutes. You know, now I'm like, you know, really honing in on isolating and it takes me like a good hour hour 20 minutes to finish. So yeah, I mean, look at like, for example, look at gymnast, they have some of the most amazing biceps in sports aside from bodybuilders, right? Gymnasts don't do curls. They do a lot of pull ups. They do a ton of pull. They have amazing triceps too, but they do a lot of dips. They don't do a lot of tricep press downs. Isolation exercise are great to add extra volume. They're great for things like pre exhausting and connecting to certain muscles groups. So I'm not saying that they're not valuable. But if I had to pick one or the other, I mean, it's hands down compound exercises, hands down. There's no, no competition.