Gym Bro Stretching Myths (Debunked)

Table of Contents

1. NARRATIVES

2. MOVEMENT OF THE DAY

3. STRETCH WITH ME

NARRATIVES
Why Gym Bros Are Wrong About Flexibility

It’s time we had a talk… about gym bro stretching myths. You’ve probably heard these before—maybe even believed a few. So let’s clear things up.

MYTH #1: "Stretching makes you weaker."

Not exactly. Stretching increases your range of motion and if you train through that range, you can build strength there. This is how I was able to keep up with a strongman!

Stretching is more about building the length of the muscle rather than the width. So while it’s not the same stimulus as lifting weights, it prepares your body to move better and safer, especially under load. Think of it as unlocking new strength potential, not subtracting from what you already have.

MYTH #2: "Stretching makes you smaller."

Actually, recent research suggests the opposite. A 2024 systematic review titled “Chronic Effects of Static Stretching Exercises on Skeletal Muscle Hypertrophy in Healthy Individuals” examined 25 studies on static stretching.

Here’s what the authors (Arntz et al.) found:

“Static stretching interventions of sufficient intensity and duration may result in small but significant increases in muscle size.”

Breakdown: If you stretch hard enough, you might grow a bit of muscle. At worst, you get more flexible.  At best, you get flexible and a touch more muscular. Not bad.

MYTH #3: "Stretching kills gains."

Nope—but context matters. Say you hit a max deadlift, then straight into a max squat. Naturally, the second lift suffers—that’s fatigue. Same with stretching: if you do a max front split and then try a heavy squat, your performance might drop since you just overloaded your body. Stretching doesn’t kill gains. Poor timing does. Train smart, and you’ll be fine.

MYTH #4: "If you’re already flexible, you don’t need to stretch."

Even if you’re naturally bendy, flexibility training still matters. Why? Because hypermobile folks often lack control in those extreme ranges. Stretching (the right way) builds stability, coordination, and strength, not just range. And remember: flexibility fades with age. If you don’t use it, you lose it.

Bottom line:

Stretching doesn’t make you weak, small, or less jacked. It makes you a more mobile, resilient, and arguably better version of yourself. 

Want a smart, structured way to become flexible without sacrificing strength? Grab one of my Flexibility Programs. Your joints will thank you, and so will your PRs.

STAY FLEXY,

David

MOVEMENT OF THE DAY
Chair Dip Hold

How to perform it:

Find a sturdy surface like a chair, bench, or countertop. Sit on the edge, place your hands beside your hips on the seat, fingers pointing forward or slightly outward, and walk your feet forward so your hips come just off the edge. Now bend your elbows to lower yourself slightly and hold—you should feel a stretch through the chest and shoulders, with your triceps doing the work to keep you up.

Why it helps:

It opens up tight shoulders and chest while building isometric strength in the triceps. Great for posture and stability—plus, it’s a sneaky-good shoulder mobility drill.

Watch me perform it here.

Quick Tips:

• Keep your elbows pointing back, not flaring out.

• Knees bent = easier; legs straight = harder.

• Don’t sink—lift your chest and stay tall through the spine.

Pro Tip: 

Play with how deep you go. A slight bend at the elbows is enough for most, especially if your shoulders are tight. The goal is control, not collapse. If your chair slides, wedge it against a wall for safety.

STRETCH WITH ME
Tight Hips? Try This Quick Hip Routine

Hips locked up from too much sitting? Hit play for a quick flow that opens your hips, eases stiffness, and gets you moving free again. Please, don’t forget to subscribe to @WorkoutsbyDavid

If you're looking for a simple Flexibility routine, check it out here!

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