 Next question is from Lamar second. I think training biceps is the most boring thing to do in the gym Hey, man, brother It's Justin for sure. Do you have any advice on how to keep bicep training fun and interesting? I cannot relate to this Yeah, I know I Cannot relate to this at all. I have no tips because I'm still like with this guy. Never skip the bicep one So okay, so here's something for you. Okay, you don't like bicep training. It's boring I get what you're talking about bicep training. It's a lot of isolation single joint movements You sound like somebody who enjoys doing the challenging functional movements or the big compound lifts Here's the truth. Okay, if you're doing heavy pulls heavy cleans heavy rows heavy Yeah, you don't need to do too much, you know bicep work really don't I mean just sprinkle it in there Yeah, heavy high poles like in okay in the program we have on sale this month is map strong It's half off in that program. There's a snatch grip high pole That'll hammer your biceps that's gonna give you great results for your bicep in fact as a kid I noticed my biceps got better results from doing movements like that than from doing the the you know curls and all the Isolation exercises, so that's one thing you could do is you don't necessarily need to do Specific bicep work it just throwing more heavy pulling work. Here's the other thing you can do. Okay have some fun Doing heavy strength training with biceps now I don't recommend this to everybody, but you can do this if you're bored a hammer curl is a great exercise You could do with one arm where you're kind of practicing no joke Singles and doubles, you know arm wrestlers do this This is a favorite exercise among arm wrestlers will they grab a heavy dumbbell and they'll do one heavy curl and let It go down real slow and they'll practice doing singles like they're practicing a deadlift or a squat That stuff is a lot of fun. You do not you know, and I was joking that I can't relate or answer for you But you do not need to do bicep curls If you were somebody who if you were doing pull-ups and you're deadlifting you're doing snatch I mean if you were doing all those exercises supinate rows then biceps are getting worked They are not getting neglected whatsoever now if you said to me Adam I want better biceps and you don't like your bicep development and then you're also asking I hate training them. Okay. Well, that's a different conversation But if you're doing bicep curls just because you think that you need to do bicep curls Or maybe you're following even one of our programs and it has bicep curls in it But you're doing everything else. You don't have to that's what that's another thing, too It's like when we talk it like The programs since day one right when we created them were with the intent to mold them to you Right like it's the idea was to give people a very solid blueprint that if you followed it to a tee You're fine. You're set. But if you have things that are that you care about or you don't care about to customize So, you know, if you were following a program like maps aesthetic or maps anabolic and and where there's bicep curls in there And you're already doing a lot of pull-ups deadlifting and you'd rather do maybe abs inserted in there instead or do another set of Getting better at perfecting your squad or doing some more prime mobility work because you know you need that You know or you know doing adding, you know carries in there because that's not an anabolic I mean shit do it. Yeah, I'm saying do it. Don't don't stress having to do bicep curls. That's not it That's not a Necessary thing to do if you are doing good back exercises buys are getting a good workout Well, we never really talk about some of these unconventional lifts because it's it's very You're not gonna find them in the gym like it's something that's like not commonly like Scene and that's what's working with ropes and so I I've done rope climbs and I've also done You know rope pulls where I'm in a seated position and I'm pulling the rope And I'm doing that over like, you know a certain amount of time and man If you want to talk about like frying your arms and your biceps and in your grip and everything else It's it's a really challenging exercise and a lot of fun, too So I mean there's there's ways you can get creative with this So, you know, I I tend to be the one like probably the one that gets most creative because I hate bicep curls I think it's fucking it's it's boring and it's it's a slow death for me But you know, there's lots of ways around it. Yeah, well, okay So here's your evidence if you you know, you think oh man, you know, it's boring But I have to do it and but I do do lots of heavy pull-ups and poles and stuff like that Like what's gonna happen? The athletes with the best biceps you'll ever find anywhere besides bodybuilders Besides bodybuilders and people the flights gymnast and they don't ever do a bicep. No, look at a male gymnast arms and by now I know there's a there's a bit of a bias because they're probably genetically gifted on doesn't matter though You could tell their biceps are way more developed than than any other athletes because of all the pull-ups and ring work that they do They don't do curls. I mean, I know gymnast that some of them do some curls here and there But that's not a staple. They're stables are in such a state of tension trying to keep stability that The contraction there in all those muscles that it requires is insane most insane biceps ever seen my life was a trainer that worked for Me who had done year was it was a gymnast for years and years and years He had the most insane looking arms and I remember asking I'm like, you know How often do you do curls like what's the deal and he goes I rarely ever do I actually don't do him that often But he did pull-ups all the time. Yeah