DON’T SKIP LEGS (EVEN AT HOME)

Table of Contents

• Narratives

• The Literature

• Featured Content

• Stretch With Me

NARRATIVES
DON’T SKIP LEGS (EVEN AT HOME)

We’ve all seen those memes about guys who never skip upper body days but forget legs entirely. But guess what? Even if you work out at home with ZERO equipment, you can still crush leg day!

Here’s how:

Pick an exercise that challenges you so much you can barely hit 8–15 reps. Do it for three sets, resting in between.

Here are some options for your quads:

• Supported Partial Squat

• Bodyweight Squat

• Supported Pistol

• Squat Pistol Squat

• Dragon Squat

• Sissy Squat

But wait—legs aren’t just quads. Let’s hit those hamstrings too!

For your hamstrings, pick one of these:

• Hamstring Cramper

• Nordic Curl

That’s it! Smash those 3 sets, and your legs will thank you later.

Happy leg day, and…

Stay Flexy!

THE LITERATURE
CAN STRETCHING MAKE YOU STRONGER?

According to this study, static stretching might help grow muscles and make you stronger—especially if you’re consistent and put in the time.

Key Takeaways:

• Stretching can make you stronger, and help muscles grow, but you’ll need to commit to longer sessions (15+ minutes) and do it regularly (5+ times a week).

• Quick or inconsistent stretching won’t cut it if strength or muscle gain is your goal.

• More effort in stretching doesn’t always yield greater results.

Practical Uses:

• If you can’t hit the gym, a well-planned stretching routine could help you stay on track.

• Don’t avoid stretching, so consider adding stretching to your weekly plan.

Limitations:

• Stretching hasn’t been studied as thoroughly as traditional strength training, so the evidence isn’t rock-solid.

• Unfortunately, many stretching studies are of poor quality.

The Bottom Line:

Static stretching can boost muscle strength and size, but the effects are minor. The cool part? It doesn’t make you weaker, as some myths suggest. Interestingly, more intense or longer stretching doesn’t always mean better results—suggesting there’s a limit to its benefits.

Reference:

Warneke, K., Lohmann, L. H., Behm, D. G., Wirth, K., Keiner, M., Schiemann, S., & Wilke, J. (2024). Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression. Sports medicine - open, 10(1), 45. https://doi.org/10.1186/s40798-024-00706-8

FEATURED CONTENT
PRO CLIMBER’S GRIP STRENGTH SHOCKS GIANTS

In this video, Emil Abrahamsson competes in the Swedish Grip Strength Championship, aiming for another world record. Training with legends like champion Kala and medalist Tony, Emil faced four grueling grip tests: thick bar deadlift, plate pinch hold, triple stack pinch hold, and a dumbbell pickup.

Though he narrowly missed the podium, the event showcased the camaraderie, fierce rivalry, and determination of the grip strength community, making it a must-watch for athletes and fans.

Remember everyone, strong hands start with strong feet, and that’s where PELUVA barefoot shoes come in. They help strengthen your feet, toes, and ankles, giving you the support and flexibility you need for whatever comes next. Use promo code STAYFLEXY for 15% off and build strength from the ground up!

STRETCH WITH ME
5 MIN SHOULDER ROUTINE

Stiff shoulders? Only have five minutes to spare? No worries—I’ve got the perfect 5-minute shoulder routine for you! Subscribe to my second YouTube channel, @WorkoutsbyDavid, for more quick and effective content like this!

YOUR VOICE MATTERS
WHAT VIDEOS DO YOU WANT TO SEE NEXT?

On the second channel, I do follow along videos like the one seen above. We would love to hear what videos you’d like to see next.