Small arm disease

I’ve known quite a few tricksters who care about how their physiques look, and do things like diet and lift weights to improve the way they look, yet they won’t admit they diet and lift weights to become big and jacked. Instead, they say they’re doing those things to enhance their tricking, or that they love strength training heavy with compound lifts.  I said these things too, for years and years… but the truth was I just wanted to become big and jacked.  But I wasn’t getting all of the muscularity I wanted, specifically my arms and chest weren’t growing. It seemed like I had small arm disease.

Missing muscularity

The basic compound lifts alone (squats, deads, dips, chins, presses) are not enough to grow the arms and chest to their full potential.  That’s a problem, but the bigger problem is it’s very easy to become elitist about being in the “compound exercise only” training club.  It’s natural to be proud of a great physique that was built on only two or four exercises.  Two years ago I wouldn’t be caught dead doing a curl or using a machine!   But this mindset won’t do you any good if you want to be big and jacked. To fill out lagging body parts, and specifically the arms and chest, we need more than what the compound exercises can offer.

What the compound lifts don’t offer

They aren’t offering us big arms and a big chest!  Our arms and chest aren’t puny because we aren’t squatting enough.  I don’t want to hear about how the big compound lifts stimulate anabolic hormone release within the body, and by squatting more we create global growth across our body and that, in effect, will help even our arms grow.  Bullshit.  There are plenty performance enhancing drug using athletes out there who only do compound lifts, or mostly practice their sport who look like they have small arm disease. How about the Olympic lifters?  Juiced to the gills, truck loads of food, compound exercises three times a day.  Where’s this “global growth” we keep hearing about in their arms and chest? Okay so their legs are frighteningly huge… because they train them!  If hormone levels were all that mattered their arms would be freaky big too.  Look, the reason their arms and our arms (and chests) are still small despite the fact we can all squat and deadlift over 2.5x our body weight isn’t because we are still not squatting and deadlifting enough, or even pressing enough.  And don’t you dare google image me some buff olympic lifter.  I don’t care about exceptions.

Find me a guy at your local gym who only does olympic lifts and other compound movements who has 18 inch arms.  You won’t find him. Find me a jacked body builder who only does compound exercises.  You won’t find him unless he’s scamming people on YouTube into believing that’s all he does, scamming people who are already brainwashed into the “compound exercise only” club knowing that’s exactly what they want to hear from him.  You know what you will find at your local gym or a gym near you?  A dude with normal/average blood androgen levels who sports around 18 inch arms flexed, under about 14% body fat who does tons of curls and tricep pushdowns.  Yeah he’s always done the compound lifts diligently, but he sculpted those arms with isolation work, and he spent years and years doing it.  And he spent years and years eating well and eating lots of food.  I’ve known many guys like this at many gyms.  It’s not uncommon.

So let’s go to the doctor

Imagine tomorrow morning we both go to the doctor’s office and we are both diagnosed with advanced stage “small arm disease” which will kill us this time next year unless we reverse it.  The symptoms of small arm disease include: small arms.  The parameter the doctor will use to gauge therapy efficacy is whether or not we can add an inch of biological muscle mass to our arms within the next month, otherwise the doctor will have to cut our arms off and put ketchup all over us.  What exercises do you think the doctor will prescribe us for adding an inch to our arms? More squats and deadlifts?  Hey, maybe pullups and dips right?

No.  We’re going to get a prescription for arm isolation exercises.  We’re going to go to the gym and do curls until our brains hemorrhage.  We will do curls for heavy weight, curls for high reps.  We will do drop sets, rest pause sets, cheat reps.  We will do preacher curls, banded curls, the curl machine.  We will do dumbell isolation curls, hammer curls, curls curls curls!  And since the tricep is actually the biggest part of the arm, we will be working those in isolation too: skullcrushers.  Close grip bench with boards.  Overhead tricep extensions with dumbells and cables, and every single pressdown variation we can think of.  We will isolate the crap out of our arms.  Sarcoplasmic hypertrophy and Myofibullar hypertrophy, we won’t give a crap which one it is, all that matters to us is getting bigger arms.  We will do myofascial release work on our arms with a PVC pipe and hard ball for the first time in our lives to eliminate trigger points and expand the fascia to make more room for our muscles to grow.  We’ll be eating a lot more to give our arms the nutrients they need to grow.  In short, growing bigger arms becomes a life or death situation.  We need bigger arms fast!


However, growing bigger arms isn’t a life or death situation.  Whew!  What a relief.  So we won’t need to change anything about the way we train!  Let’s continue doing dips and chins to grow our arms.  Yep, they’ve sure been working really well.  They sure have.  Uh huh….  And let’s continue believing that our arms will magically grow one day as a result of our squatting and deadlifting efforts.

19 Replies to “Small arm disease”

  1. Tats says:

    That’s it, I’m going on an all-arm routine. Who doesn’t want big guns?!

    1. Mr7Ft says:

      I wish I would have a small arm disease…

  2. Josiah says:

    Can anyone help? I do a lot of tricking and lifting and all my other muscle groups are fine but whenever I try to break a max on the bench press. It feels like my chest has been torn to a million pieces and the tendons attached to my shoulders feel like it wants to snap. Any advice on avoiding this? Thank You

  3. Chris says:

    You might have to adjust your grip (could be too wide).

  4. hastalles says:

    Are you retracting your shoulder blades and all that?

  5. medulla oblongata says:

    Find me a guy at your local gym who presses 4 plates and has twigs for arms. You won’t find him either. BTW, physical therapy is intended to develop strength and endurance, range of motion, and flexibility; not enhance physical appearance. So don’t expect to grow massive tree trunks by following your doctor-prescribed therapeutic exercises indefinitely.

  6. hastalles says:

    Are you autistic?

  7. hastalles says:

    Goddamn it, the reply button thing doesn’t put my comment under medulla’s comment. grhrgh

  8. medulla oblongata says:

    Are you a licensed therapist? We would like to hear your perspective. Do tell.

  9. Mark says:

    Hey Juji, what are your opinions on weighted tricep dips for arm development? Do you use/ have you used them and, if so, were they any good at building tricep size/strength? I’m looking to possibly add them to my routine, and it would be useful to hear your opinions and experiences with the exercise 🙂

    1. Jon Call says:

      Hi Mark, for what it’s worth. I haven’t trained weighted dips or weighted pullups (or even non-weighted dips or pullups) seriously in the past 2 years almost. I never found either of them helpful for my goals of achieving a bodybuilding physique, or strength in movements I care to show off. For a novice, they’re a fantastic choice for non specific “strength” or just overall “size” … I would definitely recommend dips for novices. I’m not sure what level you are yourself though.

      For my goals, I don’t get anything out of them myself anymore though… I think they’re poor for hypertrophy at this point in my development… unless I do something evil with them like put them at the end of a superset with another tricep isolation exercise or something. Like tricep rope push downs with a rope for up to 20 reps, then rest-pause bodyweight dips followed by getting into the very bottom of the dip position and holding it for 30 seconds of stretching (NASTY!) … So dips aren’t a staple for me anymore personally… lol.

  10. Mark says:

    Yeah, I would say that I’m pretty much a novice with strength training, seeing as I’ve only done it for 6 months aha, so I think I’ll add them into my training and see what I get out of them. (Oh yeah, I’ve been tricking for about 3 years-ish now aswell, and I’m 17) Thanks Juji!
    P.S. Do you ever notice that, with just tricking, your legs develop alot more than the rest of your body? Because before I started any real strength/size training, my legs were HUGEEE compared to the rest of my body haha, so it would be cool to know if this is a common problem or if I’m just some kind of genetic big-leg-having freak lol.

    1. Jon Call says:

      Right, with your level of experience I would definitely be dipping. A good goal would be 20 good body weight dips or being able to do 10 weighted dips with 0.5x your body weight attached in plate weights with a dipping belt sometime within the next year or so.

      Tricking will not grow muscles to an appreciable or noticeable amount. It’s good for speed/explosiveness of the core and posterior chain and the lower body muscles. I think tricking has given me a gigantic advantage in strength training, which has helped with hypertrophy training. I wrote about it in another article on this website… But anyway, I think you’re just a big-leg-having freak Mark haha. 🙂

  11. Mark says:

    Okay, yeah, I think I’ll start out with the body weight ones first, then move on to the weighted ones as my strength increases. Thanks! Always good to get advice from people with like 10 years more experience than me haha 🙂
    P.S. Having big legs makes me feel manly aha, so I ain’t complaining, just need to catch the rest of my body up to them lol, that’s the plan anyway.
    P.P.S. You know you love them really Juji 😉

    1. Jon Call says:

      Good idea. One extra tip: don’t weight too long to move to the weighted ones. As an analogy: the tricksters with some of the best basics didn’t get them by training them, they got them by moving up in the ladder of tricks. My tornado kick improved twofold after a couple months of doing the 540 kick. Your dip technique and the number of body weight dips you can do will improve multifold if you start up the weighted dips earlier rather than later.

      And yes I do like having bigger than average legs haha. Personally, my back/butt are my favorite asset though haha. People are more likely to look at you when you’re not in a position to catch them looking. I know when my back is turned on people they see a man with above average back and trap muscles, wide and hulking, and that sends a clear signal to them: this guy is strong. For the women: the butt sends the same signal but it’s an attractive feature rather than a caution. 😉

  12. Mark says:

    Thanks! and I knew big legs/glutes were a good thing all along haha 😀

  13. Berto says:

    Juji, I’ve gotten into lifting recently and have been training my arms like crazy for the last 3 months. I’ve also been taking creatine and my gainz have been great. The problem is, I’m noticing little purple branched cracks appearing along the medial aspect of my arm, which I believe are the beginnings of stretch marks. Do you have any experience with managing stretch marks? As I understand it, whether you get them or not is largely genetic, but do you know of any possible treatments that can slow down their development or prevent them from turning into full-blown scar tissue? I’ve stopped working out arms for the meantime (directly at least) but am working around the stretch marks by still exercising everything else – is this is a good idea or am I basically already fuarked?

    1. Jon Call says:

      Berto. I barely have any stretch marks myself, the only ones I have are in the cleft between my chest and my shoulder, I have to stretch my arm out for them to be visible, and even then you can only see them well when I’m not tan. So, from what I think I know, they happen when you grow very fast, and I got mine the past 2 years when I actually began doing bodybuilding training for my chest muscles. Yes there has to be some predisposition component (everything is genetic to an extent)… You could google around but I think the only way to prevent them is to stop making gainz, lol. And the only way to get rid of them would probably be to get some sort of cosmetic surgery. I don’t think a cream or supplement will make them go away.

  14. Raven says:

    Hi Juji! Could you please give me some medication for my small forearm disease? I have very small wrists, and my forearms are skinny compared to my arms.What kind of training would you advise me to reach similar forearm proportions to yours?

Leave a Reply to Jon Call Cancel reply

Your email address will not be published. Required fields are marked *