 The next question is from James Strafilino. Is it worthwhile to train biceps with heavier loads and lower rep ranges? Oh, great follow-up question. Okay, so it's beneficial to train any muscle with lower reps and heavier loads. Now, here's the problem with biceps. Most of the bicep exercises that we know are isolation type exercises. And here's why low reps and heavyweight tends to not work well for biceps is because when you start to load a curl, it stops looking like a curl. It'll start looking like some other exercise and you start to incorporate other body parts and most people don't have the control or the discipline to go heavy without allowing that type of stuff to happen. So here's how you work around it and here's what's interesting. We just talked about triceps. We just talked about compound lifts for triceps. For some reason, nobody considers compound bicep lifts. It's almost like they don't exist. This is totally not true. You do a supinated grip, so palms back grip, chin up, and you do it where you're upright and you're focusing on squeezing the biceps. So what you're not doing is leaning back and trying to get the back squeeze, but you're kind of keeping your body really, really straight and you're squeezing the biceps. You load that for low reps and you watch what happens to your biceps. One of the best exercise I ever did. You know, and I also think that the reason why I don't personally worry too much about this is if you're doing singles, doubles, triples of heavy compound lifts, like deadlifting and squatting, overhead pressing. Even rowing. Yeah, rowing, right. I mean, when you do a row with 225 on the bar, there's massive bicep activation happening. Totally. And so you only do five reps of that and there's great benefits for your back and there's great benefits to your arms in that. So I kind of allowed like my heavy compound lifts and take care of the low rep bicep and tricep work and then focus more on isolation exercises and north of five to six reps for my arms and stuff. But it doesn't mean that those movements don't have value, especially if you're somebody who doesn't heavy barbell row or heavy deadlift or heavy overhead press sometimes, if you don't do those movements, which you should be doing, then there's lots more value for that person to do a heavy three rep straight bar curl. Although there's lots of room for air and cheating and potential injury for very little benefit, but doesn't mean there's no value in it. And if you got good form, why not? I mean, that's, it is kind of like one of those examples where there's not a lot of options. Like, so that's a good one that the, you know, supinated grip chin up, but yeah, loading a heavy bar and just doing a few reps of that. Like it's just like, you're gonna have to use too much body English to really pull that off and isolating that. It's pretty difficult. So, you know, there's just some exercise out there more conducive towards that rep range than others. And that's just how you got to shift through it. I used to do that. I mean, Arnold talks about it in his- Cheat curls. Yeah, cheat curls. There's some value. And I used to teach it to advanced clients. If that advanced client, I'd teach him cheat exercises like that where you can use a little bit of body English to get it up. But the, when I stopped doing that was when I really started heavy compound. When I started training, I never, before you guys, I was never, I never did a single of a deadlift. Like that just did not exist in my training routine. But once I started doing heavy singles, doubles and triples on these like big compound lifts, like dude, my tricep, my bicep, like they definitely got stimulated and blew up from that. So this is totally not, I mean, you guys are always in the bodybuilding world and spectrum. Like for me, like what we used to set up a lot of times was the sled and with ropes and like as heavy as we possibly could to pull the rope. You know, towards you sitting down, that was a fucking killer arm and bicep workout. Yeah, blow your arms out just doing that, even though it's a back movement, that's what you're doing it for. Yeah, if you're doing really heavy back exercises, those biceps are getting that heavy load. Well, by proxy. I mean, Justin's an example. I think you've probably done curls 10 times your entire life. I mean, most of your, everything you do is compound. And yet you have really well-developed arms. You can see this with strength athletes. Look at Olympic lifters, incredible development in the arms and shoulders. Rarely ever do curls. Look at gymnasts, have incredible biceps. They're constantly pulling themselves up. But that chin up that you do or that pull up you do with a supinated grip, you can angle your body and make it more bicep or make it more back. When I'm doing it for back, I tend to stick my chest out, lean back a little bit and I squeeze my back. When I'm doing, if I do it for biceps, I'm more upright and I'm squeezing my arms and it looks like a shorter range of motion. And let me tell you, it's like, I can't think of an exercise that loads the bicep more than something like that. In fact, a lot of people who are really strong at pull-ups, you might not even, you probably definitely shouldn't load it. You might need to even need some assistance to really make it a bicep exercise because it's not easy.