Can i improve anything in this video? https://youtu.be/hCw4Z_tnghE?si=R4-naJhZRze4MJyY

I personally because of my schedule workout in the evening. There's a lot of debate is out there that morning workout are the best and evening workout might affect sleep. However I would like to know from you all what do you think? Also state the reasons

Do white rice reduces testosterone levels? I'm curious on this one, let me know what you think?

I have been working out since quite some time, probably more than 6 months now. However I'm not seeing any growth in my biceps or triceps. As a man one of our biggest desires or goals is to have bigger and stronger arms. If any of you or the admin is using some effective strategy that is getting you the results let me know please.