 First question is from retep on called What are some of the best moves for building bicep and tricep size and strength? Oh, yeah, good old biceps and triceps work them arms So we can most people Understand bicep and tricep exercises as isolation movements and most people would say or magazines or Internet articles would say something like you know barbell curls for biceps Skull should crushes for triceps, you know those free weight isolation exercises are good for building mass in those in those those two muscles, however I don't think they build nearly as much muscle as a compound exercise would for those two areas And this is something that I learned, you know later on in my and my career I understood this with legs, you know if you were to compare the biceps and triceps To your legs, which would be maybe your quadriceps Or like your hamstring or like your triceps, right and your hamstrings would be like your biceps What are the best exercises for quads? None of them include isolation exercise It's all these compound lifts like barbell squats and you know front squats and that kind of stuff Same thing is true for biceps and triceps, you know palms up or supinated grip Pull ups or chin ups really focusing on squeezing the biceps Amazing exercise for building the biceps a pull up but really works the biceps really well And you're obviously using a lot more weight because it's compound lift and then for triceps like a closed script bench press or dips Those will build more strength and muscle than any other isolation exercise. I can think of We did a whole episode on these so if you're if this is someone new to listen to the podcast and You we touch on that among other things on the episode the other thing is like frequency, right so You know, I agree the the biggest thing or best exercise ever that put size on my triceps were And I prefer incline so but I mean close grip bench press and it's just it's simple You if you do skull crushers or you do these isolation exercise just look at how much weight you can do with those Maybe if you're really really strong, you're doing a you know a hundred pounds or so You know give or take on skull crushers But I mean you could load a you could load a barbell with you know, maybe 225 the same person would do 225 Right, right. So you can just load it way more And then just learning to focus on using the triceps more than your your delts your chest when you do an exercise like that And then back to what I was my point with frequency It's just increasing the frequency that you're you're hitting those muscle groups I think that's normally the go-to before I get into like major exercise selection very very Rare that it's like somebody who's trying to grow their buys and tries and they haven't tried all these different exercises it's normally that they're they're programming just need some work and Normally it's somewhere where you increase frequency is what ends up helping the most. Yeah, it's definitely about like you mentioned the load in terms of like an exercise that You're gonna you're gonna go through this exercise knowing that you can actually load a Substantial amount more but it's it's about creating the loudest signal with that. So the most force demand So I have to be able to recruit Quite a bit more muscle fibers, you know throughout my body to produce, you know One of these compound lifts or one of these other, you know more involved type exercises and that You know that that adds up your your muscles even the on the individual level your your muscles You know get benefit from that and you know tend to respond quite more substantially than just you know these isolated exercises if you look at like the program so maps aesthetic is a good example of like when you're trying to target a muscle group that and Develop it right that whole program is designed around picking a muscle group that you want to develop more and If you unpack the programming there's you know You have your three foundational days where you're doing these major compound lifts and then we have what are called focus days Which are on the the opposite days Where you're doing that more isolation so the cable push downs this basic dumbbell curls the Isolation type of exercises as volume builders on the other two days, but you're I mean you're hitting your arms technically You know three to five times a week if you do that they're gonna grow You know, especially if you're doing it well and and programming it well with good compound exercises and then isolation exercises to Compliment that yeah, I in here. So here's a good example. I'm gonna give you a generic kind of good tricep and bicep workout so you know for biceps you could do your supinated grip pull-ups really focusing on the bicep squeeze at the top start with that and the next exercise would be like a Barbell curl and then maybe a hammer curl Great mass building muscle building combo right there for triceps I would do either weighted dips or close grip bench press to start with then you could do a skull crusher Which is you know, the technical term is a lying tricep extension and then an overhead tricep extension Great combination those three exercises put do them in the order I just said and for a lot of you listening it's a it'll it'll elicit some pretty good results