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- Strong but not bulky? Here’s why.
Strong but not bulky? Here’s why.
Table of Contents
NARRATIVES
Train like a powerlifter, stretch like a bodybuilder
Before we dive in, please consider checking out my flexibility programs. Appreciate you, Flexy Fam. Enjoy the newsletter!
“David, how are you so strong if you don’t look like it?”
Fair question. If we’re going off muscle size alone, I don’t exactly look like someone benching small cars. But strength and size aren’t the same thing. Not even close. To build big muscles, you need lots of volume: sets, reps, and training close to failure.
How I’m Skinny but STRONG
To build strength, it’s all about intensity. Fewer reps. Heavier loads. Low volume, high focus. Think: “I can barely do 3 reps” territory. That’s how your nervous system learns to be stronger.
And here’s the wild part: studies have shown that one or two sets of really heavy lifting is often just as effective for strength gains as five sets. Anything more than that? Might just be junk volume.
That’s why I train the way I do.
I treat stretching like a bodybuilder: Same style training, but stretches instead of lifting.
I treat strength like a powerlifter: low reps, high intensity.
I train for ability, not aesthetics.
I don’t think one method is better than another. It just depends on your goal.
So if you want to get big, train with volume and go close to failure. If you want to get strong, lift heavy. If you want to get flexible, stretch deliberately.
Different goals need different training. You do you. Just make sure you’re consistent.
STAY FLEXY,
David
Ready to keep the momentum going?
Scroll down to check out this week’s challenge and see how you do!
MOVEMENT OF THE DAY
Seated Roll Downs
The Seated Roll Downs are a gentle yet powerful way to improve spinal articulation and core awareness through a controlled forward fold and return.
Watch me perform it here.
How to Do It:
Sit cross-legged or with your legs extended, whatever feels more natural for your body. Begin by turning slightly to one side. Nod your chin toward your chest, then slowly roll down, segmenting your spine as you go: upper back, mid back, lower back, and finally reaching forward.
Reverse the motion to roll back up, start from your lower back, then mid and upper back, and finally lift your head. Repeat on the other side.
Why It’s Great:
This movement promotes flexibility in your spine and teaches control in your core. It encourages mobility one vertebra at a time while calming the nervous system through slow, focused motion.
Quick Tips:
Move slowly and with intention, think of “painting” each part of your spine along the way.
Breathe deeply as you roll down and exhale fully as you return to upright.
Don’t force the range, only go as far forward as feels comfortable.
Pro Tip:
Imagine you’re curling over a beach ball as you roll down to help keep a rounded, even shape through your back. This is a great warm-up or cool-down exercise, try 3–5 slow reps per side.
Many of these exercises are featured in my premium flexibility routine.
STRETCH WITH ME
Want the Splits? This Video Can Help!
Working on your splits? This video will help you get there, check it out and please subscribe to @WorkoutsbyDavid for more follow along videos!
WEEKLY CHALLENGE
Wrist Prep Week
Spend 3 to 5 minutes a day working on your wrists. Whether you’re on your hands for training or on a keyboard all day, your wrists take a beating. This week, we’re giving them the love they deserve.
Not sure where to start?
I have a wrist mobility video that can help or you can try some of these exercises:
Palm-Up Wrist Stretch
Kneel on the floor and place your palms face-up behind you, fingers pointing toward your knees. Gently lean back until you feel a stretch in the top of your forearms.Wrist Circles
Extend one arm and slowly make circles with your wrist,10 in each direction. Keep your fingers relaxed. Great for warming up or taking micro breaks.Fingertip Push-Ups (on knees)
In a tabletop or kneeling push-up position, press into your fingertips and slightly lift your palms off the ground. Do 5 to 10 slow reps to build strength and control.
Check out last week’s challenge here.
How did you do on last week's challenge? |
MYTH-BUSTING
MYTH: Stretching weakens your muscles.
Overdoing static stretching before explosive lifts might blunt power temporarily, but stretching is known to add small amounts of strength in the long run.
YOUR VOICE MATTERS
GOT A FLEXY GOAL?
We want to hear about your current flexibility goal. I’m sure we can help you achieve it. Thank you for participating!
What flexibility goal are you trying to achieve? |
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