Mass Equals Gas? Why Your Arm Care Program is the Missing Piece to More Velocity

We’ve all heard the saying: “Mass equals gas.” The logic suggests that if you add weight to your frame, you’ll automatically see a 5-mph jump in your top-end velocity.

This is only a partial truth.

If you sit on the couch, eat two Big Macs a day, and put on 15 pounds of fat, you will most likely throw slower, not faster. Velocity comes from lean mass and the ability to transfer force through the body.

The other thing we must consider is that if we are getting bigger and stronger in our lower body and chest, our arms need some love, too. This is where most pitchers miss the mark. They lack a specific baseball arm care program that keeps the shoulder strong enough to handle the massive forces the rest of the body is now producing.

The Danger of the "Strength Imbalance"

When you focus on the "big" muscles (legs and chest) but neglect an arm care program, you create a dangerous imbalance. Without the strength in the stabilizing muscles surrounding the shoulder and scapula, you’re asking a "stock" part to handle a "formula one" engine.

This imbalance often leads to:

• Scapular Winging (the shoulder blade "popping out")

• Shoulder Blade Pain while pitching

• Rotator Cuff Issues

All of these lead to a decrease in pitching performance and, eventually, a trip to the IL. Every pitcher should have a structured weekly program, but if you need a place to start, here are three essential arm-strengthening exercises.

3 Arm Strengthening Exercises Every Pitcher Should Be Doing

1. Split Stance Eccentric Throwing Motion

What it targets: This exercise focuses on the muscles responsible for deceleration—the "brakes" of your arm. It specifically targets the lower traps, rhomboids, posterior deltoid, and the infraspinatus (part of the rotator cuff).

The Key: Keep your shoulder blade “down and back” during the movement. This helps reduce scapular dyskinesis (poor shoulder blade movement) that many pitchers struggle with.

When to do it: Immediately after high-intensity throwing (long toss, bullpens, or game appearances).

• Why? Research shows you lose range of motion (ROM) and strength after high-intensity throwing. Eccentric exercises are the best at restoring that lost ROM and building strength during the longest rest window before your next outing.

2. Quadruped I, T, Y’s

What it targets: Similar to the eccentric motion above, I, T, Y’s target the posterior deltoid and rotator cuff to build a "bulletproof" backside of the shoulder.

The Key: Keep your lower back slightly arched toward the sky—we call this the power position. This ensures the movement is coming directly from the shoulder and not from your back "cheating" to get the weight up.

When to do it: The day after high-intensity throwing, but not the day before your next big outing.

• Why? This is a concentric-based exercise meant for building raw strength. It can cause some slight soreness, so we want to perform it when your shoulder has time to recover before you need to be at 100% on the mound.

3. Turkish Get Up Transitions

What it targets: This is all about shoulder stability. It trains the rotator cuff to keep the "ball" in the "socket" while the shoulder blade moves.

The Key: Stability is the bridge that allows force to travel from your legs, through your core, and out through the ball. If you have a "leak" in your shoulder stability, you lose velocity or, worse, your elbow starts to take the brunt of the force, leading to injury.

When to do it: Right before you start throwing.

• Why? Since this uses body weight (or a light object to balance), it is non-fatiguing. It "wakes up" the rotator cuff and gets it ready to stabilize your arm for your workout or game. It’s the perfect "activation" drill for your daily warm-up.

Get Expert Help from a Baseball Physical Therapist

If you are struggling with arm and shoulder discomfort, or if you’re ready to stop "winging it" with your training, it’s time for a professional plan.

At Integrated Performance, we offer elite baseball physical therapy for serious athletes. We help pitchers in Westfield, Carmel, Fishers, and Zionsville develop custom arm care programs that build velocity and prevent injury.

Ready to build a bulletproof arm?

Call us today at 812-686-9550 or Schedule an Evaluation to get a plan tailored specifically to your arm!