 Next question is from Sharif Ibrahim 980. I want to grow the size of my arms. Are heavy weights and low reps better or lower weight and higher reps? Okay. So number one, there's value in both low and high reps. You do definitely want to cycle through both of them, especially if you're always training in one. But here's a general, this is not, of course, there's always a difference between individuals, but here's some general advice when it comes to building bigger arms. Lower weight, excuse me, lower reps, higher weight for compound arm movements, lower weight, higher reps for isolation arm movements. So let's talk about the triceps for a second. What would be a compound tricep exercise, right? Dips, close grip bench press, lower, lower reps, higher weight, lends itself pretty well to those exercises. Constellation would be like a tricep press down, overhead tricep extension, a skull crusher. In those cases, lower weight, higher reps. What about the biceps? People, they typically don't know of a compound bicep exercise. I tell you what, you do it, yeah, you do a palms back, right? Supinated grip, chin up, where you squeeze the arms at the top. That is a compound bicep exercise. Low reps, high weight with that works really well. Then of course, any other bicep exercise, curls, preacher curls, concentration curls, whatever, tend to do a little better with the low weight high reps. The other thing I would add that I didn't learn this until maybe midway into my career was the importance of manipulating the strength curve. Or in this case, positioning of the elbows, right? So when you're talking about bicep and tricep, where you position your elbows tends to change the strength curve. So where the weight is most difficult for the exercise. You'll see somebody do this, and I was guilty of this, right? I would go over because I love the cable push downs. And I would do cable rope push downs. And I would do straight bar cable push downs. And then I would do reverse grip cable push downs. And that's all the same for the tricep. Like the pronating or supinating of the wrist have little to nothing to do with where your triceps are being stimulated or how they're being stimulated. It's pretty much the same thing. But simply by taking a tricep push down with your elbows positioned by your side and then doing something like skull crushers with the dumbbells where you're lying down changes that strength curve. And that in itself, doing that, I saw a huge difference in the growth of my arms for both bicep and tricep. And we did a video on our YouTube channel long. It's like one of our first videos. We were really bad. But we gave this advice for bicep and triceps. And we gave examples. So if you go on to, I don't know what the title of it is. Maybe Andrew can look up the title for this. But I remember it was when we used to do the video with all three of us together. We were at the other gym. And I know we showed, I think, three bicep and three tricep variations that we would recommend that you do like... Those beneficial angles that you can kind of manipulate that with. Yes. Yeah. I would say for biceps, rule of thumb, you do an exercise where your arm is at your side and exercise where your elbow is out in front and then one where your elbow is behind you. Triceps at your sides in front of you and then overhead. I think that kind of hits everything. And if you do that throughout the week, you're going to get good variety in the movements that you do for your arms and you should get some pretty good results. Now when somebody says arm, I mean, they've got to be including shoulders in there as well because I'm always thinking about that. Well, that's a good point, Justin. And no, they're not. Normally they're not, but they should be. Because I'll tell you, and I know where you're going with this, is like developing your shoulders, make your bicep and triceps. Makes everything look way better. Especially when you get that definition that those clear lines, I think, is so don't neglect your shoulders and make... And there's so many different angles of approach for the shoulder specifically over those other two muscle groups. So yeah, don't neglect the shoulders. Here's one thing. This is an advanced technique. And when I first heard it, I thought it was complete bullshit. But then I tried it. It actually works. Occlusion training. Now, it's not going to replace your normal training. So if your normal programming sucks, then you can... Don't worry about this. But if you've got good programming, you're doing everything right, and you want to squeeze out another no-joke quarter inch on your arms, which you will get from doing this, occlusion training is very strangely effective. And I say strangely effective is weird. If you're doing all the things that we just named, if you're hitting the elbow positioning, like we said, you're incorporating compound lifts, low reps, high reps. If you're tackling all that, adding inclusion training once a week to that, will help somebody who's listening right now. If you're not doing those things that we talked about, address those things first. That will help you develop your arms.