 Next question is from Braden Samay. How do I get bigger forearms? Oh yeah, good old forearms. Milk cows. Milk cows, that's what you did, right, for a long time. Oh, shit. Rapid squeezing, yeah. I saw you on Instagram. Yeah, I was throwing little jabs at you over there. Your little veiny flex there, that was really nice. I love it. I don't even know. Yeah, so forearms are like any other muscle, so you wanna train them in order to build them. You have to train them through a full range of motion, different rep ranges. Some of the best forearm exercises, a lot of people are just not familiar with. Like one of my favorite forearm exercise, especially for the top of the forearm, this kind of meaty, you know, brachioradialis muscle here on the top of the elbow, reverse curls with the thumb under the bar, a tight grip with an easy curl bar. Like practice those. At one point, I prioritized forearm training. This had more to do with grappling than to do with it. Go light. At first. If you haven't done those, you know, for a long time. Yeah, it'd been years since I did that. I remember, oh my God. You just did that to the wrong guy, right? Yeah, start easy because this is gonna be a tough one. You know, I went on a kick where I was, you know, all about training my forearms. And to be honest, the most success I've had with developing my forearms, actually, believe it or not, was not really focusing on developing my forearms. It was doing heavy deadlifts and farmer carries. Those are all great exercises. Yeah, but they were not, I wasn't doing them because I was like, I wanna build my forearm, so I'm gonna do farmer walks. They just had to keep up with your back. They had to keep up. I mean, when I was progressing my deadlift from, you know, originally like 200 and something pounds to getting all the way up to 550, boy did my forearms grow and the strength of them, the size of them, and then also things like farmer carries. As you progress that weight, if you could hold on and carry four or 500 plus pounds across the gym while you're holding on to a bar, I promise you those forearms will grow. No wrist straps. Yeah, you're bringing up a good point. A lot of times the reason why people's forearms are lagging isn't because they're not training the forearms, it's because they're protecting their forearms from doing a lot of work by wearing, you know, wrist straps. That's a big one. Like, you know, I've trained clients who had long histories of working out and I would tell them we're gonna put the wrist straps away and they were blown away by how much their forearms responded. It's like, well, yeah, every back exercise you do, your hands have to keep up and because you're wearing this thing that holds on to the bar for you or the dumbbell for you, your forearms are not required. It kind of reminds me of the last question we just talked about with developing your glutes. You know, you can do these forearm exercises where you really feel it in your forearms but if you end up doing all these little, you know, wrist curls with 10 pounds, I mean, you can do wrist curls with 10 pounds every day for your forearms but I guarantee you if you progress your deadlift and you get a hundred pound heavier deadlift that will develop your forearms more than that direct hit. Yeah, the mass builders for the forearms are heavy deadlifts, farmer walks, you know, gripping and pulling heavy things. Then you have your kind of like your exercises that you can pump the muscle, you can add more volume without tons of damage which include wrist curls either where you're going in the reverse or in the front, I like them behind the back. That's an exercise I'll do sometimes but reverse curls, that's a great one. I got to the point where I was able to reverse curl as much as I could, you know, supinated curl. I really did a number on my forearms so don't wear wrist wraps and add a few exercises at the end of your workout to your forearms and they will respond, you know, just like any other muscle. And here's the thing about forearms, we instinctively, this is funny too when they do these polls, the last women like what body parts on men do you find the most attractive? Hands and forearms is always up there. And I think it's because instinctively we know if you have weak hands and weak forearms, really doesn't matter how muscular you are in the real world, you can't hold on to shit. So you actually don't have tons of strength. And if you've ever, you know, wrestled with an uncle or your dad or you've ever, you know, shook someone's hand that worked in blue collar labor and you're just like, this person is just strong and they've looked strong. It's because of their hands and their forearms. And again, we, you know, we're primates. Our hands, although they're very, you know we can move small things with small details and we're very, very intricate with our movement. Still, again, we evolve from primates. We should have hands that can support any weight that our body can lift. And the fact that we constantly avoid that that's one of the main reasons why people's forearms lag.