5 Reasons Why Squats Are Stopping You from Getting BIG Arms

The bar was loaded. My back was covered in chalk. The belt was squeezing my waist like a pair of pliers. A rhythm that could make a dead heart beat again, and a guitar escorting your soul to the place where deities live, were coming out of my headphones. I got under the bar – ready to kill, ready to tear weakness and castrate the demons holding me down.

Right when I was about to unrack the iron sculpture, destiny gave me not what I wanted, but what I needed. A man with toothpick legs and absolutely monstrous arms teleported himself out of nowhere and started doing biceps curls right in front of me with no shame whatsoever.

”No! No! No! Just, No! I thought that one must squat and deadlift to build the biggest upper arms possible,” I said to myself, abandoned my squat mission and sat on a chair I had secured for rest in-between sets.


I wanted an explanation. I wanted someone to put an end to my puzzling. Nobody did, but I found the answer myself once I opened my eyes and reclaimed my common sense, which had been infected by a drunken ego looking for an alternative way to acquire arm superiority.

Today, I give you five reasons why squat addiction is taking you further away from your goal to build the biggest arms you can.

1. You Don’t Squat with Your Arms, Hopefully

The fact that the arms are not part of the muscles extending or flexing your knees should be easily conceivable on the part of a man capable of tying his shoes. Yet the right brain of many lifters is deeply altered by legends suggesting that squats catalyze biceps and triceps hypertrophy. The source of this notion are experts sleeping next to a barbell plate who need to be constantly reminded that there are laws in this world other than those found in their remarkable souls and thick heads.

Year after year, those geniuses and their crew of fully or partially reprogrammed warriors riding the horse of delusions return to the theory that a young man eager to burst out of his sleeves and earn the characteristic ”muscular” should chain himself to the squat and reach arbitrary numbers approved by the Party. Only then he would be worthy of receiving a T-shirt specifying his gender.

The argument upon which the crusaders serving the the squat rack rely on is: ”The squat triggers unparalleled growth response throughout the entire organism and turns babies into men.”

This notion is not based on concrete evidence or strong logic. It results from a level of self-righteousness rising rapidly above reality and sanity.

The squat, one of gravity’s strongest allies against humans lifting weights, generates a lot of pain stimulating the creation of gym legends. But the fact that an exercise is difficult does not give us the right to wrap it in qualities that don’t exist. The squat neither increases your testosterone levels by an amount worth talking about nor does it hit your arms directly. No matter how hard you squeeze the bar or scream, the squat will never be an arm exercise. It’s dedicated to the lower body and the trunk.

2. If You Are Squatting, You Are Not Curling

You have to choose. The day or the night? You can’t have both. If you build your routine around squats, you lose the right to act surprised when you look in the mirror and identify a centaur. This is what you get for deactivating your left brain when you need it the most. If you want to build the biggest arms you can, a squat rep does not count as a step towards your goal. The more you squat, the further away you move from your goal because you are investing your mind, body and soul into an adventure unable to produce the results you want.

Because of a demonizing campaign against curls and their friends, many people hiss like a cobra when they see you curling. Forgive them. They just don’t get it yet, for their egos are too focused on receiving validation from other men.

Humans feed off approval. We want others to see us as unique and superior creatures. It takes a certain amount of experience, courage, and unconventionalism to get out of the gym matrix and do what you want to do without paying attention to the audience.

Squatting knights criticize curl and bench monkeys for focusing on arm training due to narcissistic motivation, but how are they any different? Why do you want a big squat? Oh, just say it already! Your precious squat is the equivalent of big arms.

Paths? There are many. Exits only a few.

3. The Squat Consumes Too Much Power

The squat-martyrs are easy to recognize. Just look for lifters in the squat rack with frightened eyes carrying a spark of hope alluding to a distant future of prosperity and respect. On the outside, those men could appear submerged in calmness and humility, but if you listen carefully, you will hear that they are barely breathing – a sign of constant awareness, crypto-depression and a lack of inner peace.

Where is this coming from? It comes from the hard life of a squat slave answering to the master each workout. When you are a squat-martyr, your entire life revolves around the squat, and your happiness depends on your performance within the four pillars of the rack.

The squat extracts everything out of those lifters and leaves them on the ground, incapable of concentrating and inserting an appreciable effort into something else. And yet the drama continues because many souls believe that their desires will manifest as soon as the plates on the barbell multiply.

When the squat-martyrs think about that moment, a faint, vicious smile injected with a good dose of greed plays upon their cheeks and eye area. Undoubtedly, at that very moment, they are thinking of the day when their knee bending efforts will finally synthesize bigger biceps that will help them immigrate from the land of Do-You-Even-Lift.

Unfortunately, or not, that day will never come for two reasons. First, you are natural, probably. Second, if your main goals are bigger arms, why are you spending all your money on squats?

Don’t count on indirect or accidental wins. If you know what you want, get it.

4. The Natties of This World are living on a Testosterone Budget

Theoretically, training your legs shouldn’t limit the growth of your arms or any other body part, but the field results point in another direction. I’ve seen naturals with good leg development. I’ve also seen naturals with decent arms. But I have never seen a well develop upper and lower body owned by the same natural warrior. Part of the explanation hides in the term testosterone budget.

Even the mainstream muscle scholars admit that sooner or later the natty gains come to an end, and stagnation reigns supreme. No amount of extra training or BCAAs can help you get past that point, but if you pin your glutes with muscle elixirs, you will break the barrier.

What’s the difference between your natural and roided state?

Higher testosterone.

The extra male hormones that come from roids alter the regular processes in the cell and stimulate protein synthesis [growth] beyond the norm.

The natural limits are related directly to the levels of testosterone in the natty system. Once you have amplified maximally the abilities of your natty testosterone to trigger growth, the game ends. There’s no more testosterone. You’ve spent it all.

This partially explains why bench and curl monkey have a hard time bringing their legs up whereas 5×5 centaurs often spam online forums with threads such as: ”A cure for small arms?”

5. The Squat Wrecks Elbows, Wrists and Shoulders

The upper body does not lift the barbell when you squat, but it’s often placed in a very uncomfortable position to support the bar. The front squat, for example, overextends the wrists when performed with a clean grip. The low bar squat is notorious for wrecking your shoulders, elbows and wrists, which is why most powerlifters squat with wrist wraps longer than the Eiffel Tower.

Another variation that seems to really hate human elbows is the Zercher squat. Holding a barbell like a box digs into your elbows and bruises the skin.

In short, the squat does not build arms, but can easily hurt them.

BONUS

6. Squats Stimulate Bulking

Weightlifters and powerlifters are divided into separate weight classes because heavier people are expected to lift more, and they often do. The bench press and the squat are heavily dependent on bodyweight, which is why so many natty souls ”eat through their sticking points” as advised by legendary permabulkers on steroids. Naturally, the results are grotesque – selfies of hippos sucking their guts.

Extra lard will increase your absolute strength but will hurt your strength to bodyweight ratio in the process. If you weigh 170lbs/77kg and squat 220lbs/100kg, adding 22lbs/10kg of whatever bodyweight to your frame could easily boost your squat to 240-270lbs/110-125kg. Are you stronger? Technically, yes. Was it worth it to gain the extra fat? Probably not.

How does this hurt your arm construction plans? Simple. When you gain fat, it is distributed over the entire body. Your arms receive a small amount too. The extra fat covering your arms will make them bigger but will rob them of definition, which is what you need to create the illusion that your arms are larger than they are. A shredded 13-inch arm could easily look more impressive than a 15-inch arm loaded with water and fat.

P.S. Curl more and squat less when bigger arms are your goal.

47 comments

    1. Spook

      ok… this is bar far the stupidest thing i have ever read in my life.
      test budget? really? you know heavy compound has been scientificly proven to increase HGH levels and test levels naturally which promotes over all growth. the only way i can see squats hurting your arm growth is if you squat the do arms in the same workout. which legs with the energy required to train them should be trained on their own day.
      the person who wrote this looks like a whinny bitch who wants to make excuses as to why he’s not gaining mass.
      look i got 17 1/2in arms at 5’8 and i only do a total of 9 sets for bis and 9 sets for tris a week.
      i do squat once a week on leg day and my squat sessions last about 60min of my 105min leg workout. i am natural always have been.
      if fact i saw arm growth continue when i broke my hand and was only able to train legs for like 2months, why cause i kept my natural HGH and test levels high as i could with squats

      those curl bros who never train legs a.) look retarded as fuck, b) have big arms cause they train them hard, c) could have bigger arms if they would simply not skip legs. as a natty not training legs is retarded as fuck you should be doing everything naturally as possible to increase test and hgh levels. squat and deadlift are the two best exercises you can do to achieve this. its been proven by science.

      so… in closing stop being a little bitch cause thats whats holding you back and squat heavy and deadlift heavy.

  1. Glove

    Hi together,
    it´s a crazy idea that arms grow if you squat. But it´s an old idea. Over 40 years ago when I touched iron the first time I read an article which promoted this idea. You are a real man in the iron world only if you squat and deadlift. Frankly speaking in the very beginning I had the feeling that it could work. Because there was an overall growth of all body parts. But I didn´t squat only. I trained the whole body. And of cause I made curls.
    And you can imagine that these 1,5 or 2 first years were the happiest time in my life as a bodybuilder.
    So personally I had a good feeling with the squats. But even at that time I didn´t expect my arms growing through squats. If you want your ams grow you should train your arms! Why the hell people should think that training of legs let their arms grow? If this would be the case all olympic lifters would have fantastic arms. All of them are good squaters but most of them have relatively un- or underdeveloped arms. Why? Surprise Surprise!!! They don´t need developed arms for their kind of lifting.
    But at a certain stage of training many bodybuilders seem to believe in this kind of bullshit. Included myself. If somebody would tell you to go for diving to be a better boxer or go for bowling to be a better basketball player you would propose to him to see a doctor. But in the world of iron evreything seems to be possible.
    Frankly speaking I thought that nobody would believe in such nonsense nowadays. And frankly speaking I think it may be a problem for a very limited quantity of bodybuilders. 9 from 10 are training the upper body much more intensive than lower back and legs…

    Till this point I think I have the same opinion as the author. But I do not agree that a natural bodybuilder either have a developed upper or lower body. And I doubt that it has something to do with the limited testo-level. I think it more has to do with the individual limits for every body part. You have the natural ability to get a balanced body. Or you have not.

      1. Glove

        Both. Look and strenght. Naturaly there are individual differences. Everybody has its stronger body parts. It never fits 100%.

    1. Jim

      I personally have never seen a balanced body from a person not aided by steroids. It comes hard enough from those competitive body builders.

      1. Glove

        The question is what you or me or anybody else understands by a “balanced” body. For me a balanced body isn’t neccessarily rather big or rather strong or rather muscular. This kind of body has a certain symetrical muscle developement. Slim waist. Relatively wide shoulders. Seize of upper arms should be similar to the calves. And so on. For a natural lifter it means: you look like Steve Reeves after 8 weeks of illness. I’am joking.
        What I want to say: balanced doesn’t mean something out of the box in any respect. Just all body parts similar in relation to each other.
        But if YOU should mean a typical BB look you find in the magazines these kind of bodies you’ll never find in a world without juice.

    2. joe santus

      GLOVE…yep, ditto to all you’ve said.

      I agree with Nattyornot about 99% of the time, based upon my own forty-five years of experience, research, and observations since I began bodybuilding at age sixteen back in 1972. His style is a bit caustic for some readers, perhaps, but, due to the prevalence of misinformation and marketing manipulations, caustic seems needful for cutting through the bullshit.

      However, I too differ from his view which, roughly described, means the growth of one muscle group decreases the amount of testosterone available to another muscle group.

      Instead, it seems that whatever level of testosterone is in the body is available to all muscle groups in such a way that, when stimulated, each muscle group can grow to a certain size; therefore, failing to work legs doesn’t make more testosterone available for growing bigger arms than a person can have than if he works both arms and legs. Whether the T level is natural, produced by a person’s genetics, or is supraphysiological, from dosing with exogeneous testosterone, every muscle group has the potential to grow to a certain size without being limited by another muscle “robbing” it of testosterone’s effect.

  2. Man

    Hmmmm, I guess I should start biceps curling to grow my legs then, didn’t think of that …

    Keep it up Truth Seeker, really enjoy the dark humour in your prose 😀

    1. Truth Seeker Post author

      Never done it myself. What is your goal? People usually use it to improve their lockouts on the bench press. I would not use it as my main pressing exercise unless I am in a very weird situation.

  3. Korisc0

    Hey i didnt squat in a while, but im getting back to squat again, you said front squat fucks up wrists, low bar back squats fucks up elbows shoulders and wrists, zercher fucks up elbows, which is the best friendly squat variation where i can go decent heavy and build muscle without fucks up my joints? please need to know ASAP

    1. Truth Seeker Post author

      Front squats are not that bad on the wrists if you have the mobility and warm them before the session. That said, the high bar back squat offers the most benefits and is the least stressful on the joints (of course some people with bad knees may disagree)

      1. Korisc0

        Thanks for answering my question. I did front squats and my knees look like they going to explode, that said im going to try high bar back squats, thanks for help

  4. Arnaud

    U MAD BRO?
    How U gonna load all those heavy plates on barbell with skinny guns?
    Real man is pumping bis by preparing working weight for squats.

  5. McF7y

    Guys,
    I’m curious and I’m not sure if this is the proper platform to pose this question. I believe that most of us reading and commenting are supporters of Truth Seeker (myself included) and the natural way of bodybuilding or fitness training. Do any of you have a website showcasing your results or if you are certified fitness trainers perhaps you have a blog or site offering your services or sharing you personal experiences weight lifting the natural way etc?

    I personally don’t have one but it would be interesting to see what the natties reading and commenting here have achieved in the way of fitness training/bodybuilding the natural way.

    By the way Truth Seeker, is that you in the promo shots with the skateboard etc?

    1. Brett

      I will tell you what I have achieved as a lifetime natural bodybuilder. I have a decade under my belt. I weigh 85 Kg/ 187 pounds and I am 6’1. I have 16 inch arms. I have broad shoulders, narrow waist. when I walk through a shopping mall nobodies jaw hits the floor, but I usually get looks from people who are new to the lifting game or people who are in crap shape. My physique flows, not to big, not to small. I do not train calves directly, they are about 15 inches. I am not ripped by any means, just lean enough to see first two abs. Depending on your genetics you can achieve similar.

  6. Dave Peters

    Maybe for your arms to grow you have to squat more than tiny baby weight… Like 270? That’s like less than one month of training if you weigh 200 lbs. You should be like doing that right off the bat.

  7. oz

    No. 6 is actually the origin of the belief that squats give you a big ass. No, it was not the squats that gave that bloke a big ass.

  8. Chris griffith

    bruh i have 15.5 inch arms lean and decently sized legs, if the program is well balanced wouldnt that garner a well balanced physique with an upper and lower body thats respectable? Obviously focusing jmainly on legs is going to make your legs way bigger, but no one should train like that lol

  9. Attila

    4. The Natties of This World are living on a Testosterone Budget

    I didn’t quite get this point. Does this mean that you have a limited supply of testerone and you can only use it to build certin muscle groups or body parts?

    And is there any scintific research that back this cailm?

    Another point. Which do yo think is better routine for upper boddy hypertrophy

    4 days upper body/lower body

    Or

    3 days full body workout

    Or
    5 days push pull leg

    Thank you

  10. Jim

    “but if you pin your glutes with muscle elixirs, you will break the barrier.”

    Classic! You are a hell of a writer! I enjoy your pieces so much. Keep up the great work!

  11. A

    Hi Truth Seeker, just a technical question here… why I cannot use the right click on your articles to open them in separate tabs? For example when i search particular topic and would like to read the results one by one in separate tabs. Can you do something about it? I believe your readers will appreciate that, otherwise good work.

    1. Truth Seeker Post author

      If you click on a link with the wheel of the mouse, it will open it in a new tab.

      Thank you for the support and the comment.

  12. NunyaBidness

    You have got to be one of the most bitter people on the planet, this website is all so false. Just because you can’t get gains doesn’t mean everything you think is true. I firmly believe you are just a troll LOLOL

  13. Brett

    Testosterone budget. Never heard that before. For those who care I would like to inform you that you can develop all the muscle on your body to its fullest potential. Just train your muscles equally and they will respond. If you only train upper body and neglect lower body. Does this mean that you will never have muscle mass below the waist because it is all spent on your pecs and delts. If you believe that then I feel sorry for you. The reason why some men have better developed lower bodies and others upper bodies is because of their genetic structure and distribution of muscle cells. It has nothing to do with training, unless they do neglect a certain muscle group. As usual your articles are good. I believe we could have a good conversation about life in and out of the gym. But I will disagree with you when Ive experienced different. I used to neglect my lower body, but once I started training it, it responded quite well and caught up to my upper body. Once someone has reached their full genetic potential, they will not care about people taking steroids. The Male body, when developed naturally can look very impressive. What I can say is ive done it, but it took me a decade to achieve. Anybody who is pissed off about others taking steroids should grow the fuck up, educate themselves, and focus on their own training.

    1. NunyaBidness

      I have been lifting for 4 years, I’m 6’1 and 215 lbs. My arms are 18″ and I can see all my abs. This guy just seems like a bitter little teenage girl. Squats stopping your arms from growing? That’s the dumbest thing I’ve heard in my entire life. I can’t even begin to say how stupid that is. Squat heavy and often and curl often, it’s that simple. Oh yeah and don’t be a pussy, seems like that’s the hardest thing this dude is dealing with!

      1. Brett

        Now I am intrigued. You say you have 18 inch arms at 215 pounds. And your advice is squat heavy and often, and curl often. Maybe I should try that. If that’s been the secret all along then why did nobody tell me. You say you can see your abs, that great. Tell me, can you see your penis too? Or has that shrunk so small you can barely make it out. I would live to hear back from you, a guy as big as Arnold but completely natural. The things you could teach me. I hope you are a troll and the jokes on me.

        1. NunyaBidness

          1. This was not directed at you, but at the author. 2. That is not the only key, it is the answer to this stupid article. 3. Yes I can see my dick thanks for asking. 4. Are you gay? Probably. 5. You would “live” to hear back from me, I apologize but I do not comprehend this statement. 6. A guy as big as Arnold, ook yeah maybe if Arnold shrunk lmao. You lad seem like the troll mr dick toucher.

          1. Brett

            Im surprised you can count to six. I am aware of the time it takes to build muscle. Either you are natural with the ability to build as much muscle as other men who needed steroids (example Frank Zane, Chris Dickerson, Tom Platz) or you are lying. If you have visible abs your body fat must be under 10 percent. It is highly unlikely a natural bodybuilder can maintain a large amount of muscle mass while being ripped without the help of steroids.

    2. Truth Seeker Post author

      It’s not just a testosterone budget. It’s an effort budget. If you put more effort into something, the rest has to take the back seat. The fact that many people end up looking like centaurs after 5×5 or Starting Strength is not a coincidence. After all, you are squatting three times a week and deadlifting 1-2. Obviously, if you don’t train your legs at all, the mass that you are missing there will not all go into your triceps.

      Also, your body has limited recovering abilities. If you squat heavy too often, you will not have enough energy for your upper body workouts. Your CNS will get burned too.

      I know that “testosterone budget” does not sound very scientific. But think for a second – when naturals inject steroids (testosterone based substances), they break barriers almost immediately without changing their training or nutrition. Consequently, the difference, in that case, comes from the hormones because the budget increases.

      If you want, you can call this limitation simply a “budget” representing three things – hormones, effort, recovering abilities (including CNS capacity).

      I hope this clarifies the topic a little more. I will try to clarify the issue even further once I have more data on my hands.

      1. wordtobigbird

        The idea of a testosterone budget is actually an interesting concept. If you think of it logically, your body’s muscles have a finite number of androgen receptors and your body produces a finite amount of testosterone per finite time period (X micrograms of testosterone per hour, for example) so then there can possibly be less available testosterone than androgen receptors.

        But, I wonder if that is the case? I wonder if there’s been a study on this? I’m sure in some med text somewhere there’s some info on how many androgen receptors there are per muscle or something like that. It may be that there is more than enough Test to cover all receptors in which case the idea of a Test budged is false. OR, it may be that there are more receptors than Test.

        My guess is that there IS a Test budget, and here’s why:

        If a natural lifter already had enough Test to satisfy all androgen receptors then the all receptors would already be naturally saturated with Test at any given time. If this were the case then the addition of MORE test through external means (such as injection) would have zero results and the only steroids that would have any greater effect than Test would be ones such as Trenbolone which are more androgenic and elicit a greater response.

        But this is not the case; the introduction of more test (i.e. the same steroid already present in the body) DOES result in massive gains in muscle. Since the introduced steroid is the same as the one naturally occurring in the body, the only way this would be possible is if the body has additional available unused receptors upon which the foreign sourced Test can act.

        This is assuming a few things though, such as the the idea that the test in your body is available equally to all androgen receptors in all muscles without any form of discretion on your body’s part, which may not be the case. It may be the case that your body actually somehow prioritizes which receptors become active and receptive, or something like that.

        What ever the case, it’s an interesting idea that holds some merit.

          1. wordtobigbird

            In all truth though, this will never ever be fully researched. Why? Because ever since chemists first synthesized test back in the 1930’s it made this kind of research obsolete. Who cares if there’s a test budget when you can just flood the system with an external source of test (or other, even more androgenic chemicals, such as tren) and bypass everything nature intended.

            The world of natural lifters/athletes/youtube personalities has been useless since the 1930s and will never return in our lifetime. Every lift, record, stat, body measurement, arm size, vascularity comparison etc. has been drug induced since then. Rob Riches, Olgus, O’Tren (sorry, O’Hearn), and your grandmother are on it. It’s already been acknowledged by the FDA as the most abused drug in the nation. That’s right, more than weed, more than opiates (which are even state sponsored through the pharma companies), more than meth, more than anything, so why are people in such denial about it?

            Because then they’d have to look behind the curtain and realize that OZ The Great is nothing but OZ The Chemjacked.

            Here’s a quick memory game. If you go to a commercial gym like I do, think back to the last time you went. Look around the gym in your mind’s eye. Now see the guys on the chem. Look for the impossibly inflated traps. Look for the acromial deltoid that’s bigger than a natty’s entire posterior chain. Look for the guy that cheat curls with more swing than a 1940’s sock-hop (with nothing more than 60lbs) and has 20+ arms. Yeah you see them.

            Guess what. 100% chem.

            I didn’t want to believe it either but I came to this conclusion about a decade before finding this site once I looked up the world record lifts for ACTUAL natties vs untested feds. Ah hell, who am kidding, the tested feds (e.g. the Olympics) are just as bad.

            Anyhow…

            My prediction? In about 20 or so years when more and more people in what appear to be great shape die of heart attacks in their 40s, we’re going to see the truth come out. Reality is that until the mortal effects start cropping up nobody will give it more than a passing glance. The death of Zyzz was just a harbinger of the mass future of youtube fitness personalities. It’s already happening among the IBBF pros, and with the widespread use of juice it’s gonna hit the mainstream at some point.

            Women too.

            Oh, did I just burst your bubble(butt) with that one? Yeah, they’re all on it too. That fitness “guru” (dear GOD; it was physically painful to use the term guru to describe these people, but it had to be done to instill context with contemporary colloquialism) that your wife or GF watches, trying to get that Kardashian (i.e. fake) ass with zero body fat? 100% chem.

            Oh you can have that massive ass, it’s possible, but there is no way it’s gonna be with no fat. It’ll be naturally proportioned in the neighborhood of 25% body fat like an actual human female, not so shredded that it would make the Trump scandal paperwork jealous.

            The reality is that naturals just don’t matter. They don’t break records, get gold medals, or get likes on instagram. If you’re natural, you’re doing it for yourself and yourself only. Because you’d do it if you were the only person on earth. Because the hell with what the masses say. That is all.

      2. joe santus

        I’m looking forward to what you uncover for data about “T budget”, TRUTH SEEKER.

        To present, my understanding has been that whatever level of testosterone is in the body (whether the level is natural from genetics or supraphysiological through exogeneous dosing) acts in a way which enables each muscle group to grow to a certain limit without being limited by the growth of other muscles. Meaning, a person who never works legs and works only arms won’t build bigger arms than he can ultimately build if he works both arms and legs. At whatever level of T the body contains, working one group doesn’t somehow “rob” another group of it’s potential maximum mass growth.

        I do agree that, due to the limits of recovery and energy capacities, the process of each muscle reaching maximum mass at whatever T level the body has will likely be slower when every muscle group is concurrently trained; meaning, for example, that if a lifetime-PED-free guy has the potential for 15.5″ arms @ 12% bodyfat, he might reach that 15.5″ sooner if he only trains arms and omits legs. But after 3 to 5 consecutive years of consistent progressive training of all muscle groups, both his legs and his arms will have developed to whatever maximum mass his genetics allow him at 12% bodyfat, including 15.5″ arms. So, yep, working every muscle group may slow down the time required for each muscle group to reach its potential mass maximum.

        And, I also agree that too many guys fail to give equal attention to all muscle groups, especially legs, so end up with less mass than they could build in areas. That accounts for some with “good upper body, poor lower body”.

        But, otherwise, I conclude from what I’ve learned in my forty-five years since beginning bodybuilding at age sixteen that “good upper body, poor lower body” or vice-versa is due to genetics.

        Anyway — I’ll be watching for whatever data you can unearth regarding “Testosterone budget”.

        1. joe santus

          … to add to my May 15 post about “T budget”:
          I haven’t seen evidence that working one muscle “robs” from the potential ultimate mass of other muscles; nor seen that avoiding working one muscle enables more testosterone to be available to build greater size in one muscle than that muscle could eventually build if all muscles are being worked.

          However, I do see it as hypothetically possible that working all muscles concurrently might cause greater growth lags for some muscles and therefore temporary imbalances in proportions, depending upon genetics — for example, the testosterone receptors in my biceps and quads may be such that my biceps grow quicker than my quads.

          And, I do see that working certain muscles more optimally than others can also cause disproportionate growth rates — if my genetics are such that I need, say, five sets every four days for optimal quad growth and two sets for optimal bicep growth, but I’m only doing one set of quads while doing two sets of biceps, then my biceps will be growing as fast as they can but my quads won’t be growing as fast as they could.

          Nonetheless, given 3 to 5 years of progressive training, any imbalances caused by genetic growth lags or sub-optimal training for a bodypart will vanish — because, even though some muscle groups might reach their genetic mass maximums sooner, all muscle groups will have reached their genetic mass maximums after 3 to 5 consecutive years of consistent progressive training. Each muscle group will eventually “catch up” and grow to its particular genetic ceiling. If my lifelong-PED-free mass limits are 15.5″ arms and 23″ thighs @12% bodyfat, and at the end of 2 years my arms hit that 15.5″ but my thighs are only 22″, my thighs will eventually hit 23″ by year 5 as long as I continue training progressively.

          As best I I can conclude, the “testosterone budget” might not enable equal rates of growth for every muscle concurrently, but, no muscle is “robbed” by another of its ultimate potential growth in the 3-5 year long term.

          1. Glove

            100% agreement to that what you have written.
            Dysbalances can have genetic reasons. Other reasons have nothing to do with the body chemistry. For instance: people have their favourite body parts or exercises. Automatically they put more efforts in these and get better results. But I’am of the opinion that the opposite can happen. People can push too hard to get better. Ich made this experience with my bench press. I always trained all bodyparts hard and heavy. That was my idea of “the right training “. Legs, arms, back were o.k. But pecs and shoulders were not that what they should be in my eyes. Specially bench press. After a while I got obsessed by the idea of getting better. And that had a negative effect on my bench press. Ich put all my concentration on this exercise. As the result I continued to grow in all body parts except pecs. I built up a barrier in my head.
            That showed me that it’s often not easy to find the right grade of hardness in the training if people have the tendency to be overambitious like me.

  14. angieducky

    Hi Truth Seeker,

    Could not agree more with you!

    Heavy Squat is extremely taxing on CNS, after 3-4 sets of 90% 1RM squats, I just don’t have the energy for any other work outs after that.

    I am 34 years old, male, ethnicity – Asian, 173cm tall with very thin and small frame. I have been following your website and doing strength training for about one year. Thanks to your tips, I have got very good results, body weight growing from 54kg to 62kg, with 6 abs(but not clear definition), 13 inch biceps, so body fat could be around 14-15%.

    I only practice three exercises – squats, chin/pull-ups and DIPs. Current full barbell back squat level – 3 reps at 90kg; chin/pull-ups level – 5 reps at +25kg; DIPs level – 7 reps at +25kg. I have found that Squat did help me progressing with other exercises, increasing overall strength level, but i am not sure how. Maybe my mind can “concentrate” more???

    Thanks,

  15. Lerma

    Great articule dude. I have followed your blog for more than a year now and this is the first time I comment. I’m not the talkative type.

    As a natty myself, I couldn’t agree more with this articule. I have trained at home for years, and I used to do heavy weighed pistol squats that always taxed me a lot (not as hard as back squats, but they shouldn’t be taking lightly either). When I found you it was a shock for me to see that I wasn’t the only (my body was, well, a little above average).

    I would like, by the way, ask you about this new thing that some people claim is a “safer” alternative to steroids. I haven’t used them myself, but I heard a lot about it. They are called Sarms. You could read about it and maybe write something.

    1. Truth Seeker Post author

      SARMs are not a safer alternative to steroids. SARMs are basically a new way to monetize bodybuilding, but they are not safer than roids. In fact, they come with the same side effects and less gains.They have never been approved for human use. Big pharma companies don’t make them.

      1. Lerma

        Yes, they are not approved. Some people claim they cause “steroid-like” effects without the harms. I don’t really know, I was just curious, and wanted to know if you knew about them and what you think. Anyway, keep the good stuff dude, I love your articles.

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