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BENT-OVER BARBELL ROWS come with 3 major drawbacks:❌ LIMITING FACTOR Your lower back can easily become the limiting fact...
05/06/2026

BENT-OVER BARBELL ROWS come with 3 major drawbacks:

❌ LIMITING FACTOR
Your lower back can easily become the limiting factor when lifting heavy, which can negatively impact your overall back growth.

❌ FATIGUE
Your lower back, glutes, and hamstrings have to support your torso and the weight of the barbell throughout the entire movement. This can cause them to accumulate so much fatigue that it impacts other key lifts like squats or deadlifts.

❌ CHEATING
It’s very easy to cheat by using leg drive or shortening the range of motion – making it hard to know if you’re actually getting stronger.

A slightly better rowing variation is the CABLE ROW:

⚠️ LIMITING FACTOR
In the seated cable row, your lower back is unlikely to be the limiting factor, since it doesn’t have to support your upper body weight.

⚠️ FATIGUE
Your glutes and hamstrings also don’t have to hold your torso, so they accumulate less fatigue during the set.

⚠️ CHEATING
That said, it’s still easy to cheat with momentum or by cutting the range of motion short.

Which brings us to one of the best rowing variations: SEAL ROWS 🔥

✅ LIMITING FACTOR
Since you’re lying flat on a bench, your lower back, glutes, and hamstrings are taken out of the equation — your back is no longer limited by supporting muscles.

✅ FATIGUE
With those stabilizers removed, they barely accumulate any fatigue, allowing you to focus fully on training your back.

✅ CHEATING
Most lifters feel noticeably weaker the first time they do seal rows — not because their back is weak, but because they can’t cheat anymore.
That might hurt your ego at first, but it’s amazing for long-term back growth. Seal rows let you track real progression and make way better training decisions.

🎯 Wanna train smarter and finally see real back gains? Check the link in our bio and get your personalized plan now.

03/06/2026

Dips: Master These Two, Forget the Third! ❌

Dips are an incredible bodyweight exercise for building muscle, but not all variations are equally effective.

🚫 The One to Avoid: Excessive momentum with a hollow back. This not only reduces effectiveness but risks injury to your shoulders. Stay in control!

✅ For Chest Gains: Lean forward slightly, elbows flaring naturally. This targets your chest while still engaging the triceps and shoulders. A classic for a reason!

✅ For Tricep Strength: Keep your body upright and elbows tucked close. This isolates the triceps, giving them the attention they deserve.

📊 Science shows that proper form beats ego-lifting every time. Focus on controlled movements and progressive overload for the best results.

📲 Looking for a plan built just for you? Try the MyFitCoach app and start transforming your fitness today. Link in bio!

💣 PROTEIN BOMBS 💣🔥 Follow .app for daily science-based training & nutrition tips!Struggling to hit your daily protein ta...
01/06/2026

💣 PROTEIN BOMBS 💣

🔥 Follow .app for daily science-based training & nutrition tips!

Struggling to hit your daily protein target? Here are the highest-protein foods—both animal-based and plant-based.

⏪ Swipe left for the plant-based protein bombs! 🌱💣

🧠 For optimal muscle growth and fat loss, you need to know your individual macronutrient requirements. If you’re not sure how to determine and adjust your ideal macros, let the MyFitCoach app guide you.

The app analyzes your personal data through 20+ evidence-based questions to calculate your optimal macros. It also builds a customized training plan based on the latest scientific research. All of this for less than €0,16 per day. Personalized coaching has never been this accessible.

Try MyFitCoach now and see for yourself—just click the link in our bio!

⬇️ Save this post for your next grocery run!

27/05/2026

🚀 3 Effective Lat Pulldown Variations – Which One is Your Favorite?
⁣
👉 Narrow Grip: Maximize the stretch and hit full range of motion!
👉 Medium Grip: The all-rounder – perfect balance.
👉 Wide Grip: Shift focus to the the upper back and teres major.

👇 Which grip do you swear by for your back day? Let us know in the comments!

📲 For personalized workout plans and more expert advice, download our app! Link in bio.

🫠 Struggling to hit your daily protein target?Here are some high-protein foods that can help you get there.Of course, it...
26/05/2026

🫠 Struggling to hit your daily protein target?

Here are some high-protein foods that can help you get there.

Of course, it’s not just about the protein—almost every food you eat also comes with carbs and fats. And those matter too.

For example, chicken breast is a very lean source of protein, while salmon is relatively high in fat. Many people find it challenging not to overshoot their daily fat intake—if that’s you, it makes sense to focus on lean protein sources.

On the other hand, if you don’t have an issue with higher fat intake or you generally struggle to eat enough calories, fattier protein sources might actually be a better choice for you.

If your goal is optimal muscle growth and retention, you need to hit your ideal macro targets pretty accurately on a weekly average. These targets depend on many individual factors—and they change over time.

That’s exactly why many athletes struggle to define the right macros for themselves.

That’s also why we built MyFitCoach.

The app asks you 20+ questions to calculate your ideal macro targets—and adjusts them weekly based on your progress. This way, you make the best possible gains at any time.

🎯 Sound interesting? Try MyFitCoachnow. Just click the link in our bio.

🔥 Follow .app for daily science-based fitness tips!

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📐By varying your arm angle during the bench press, you can target different parts of your chest.If you want to take your...
26/05/2026

📐By varying your arm angle during the bench press, you can target different parts of your chest.

If you want to take your training and nutrition to the next level with evidence-based and personalized 1-on-1 fitness coaching (for less than € 0,20/day), you should definitely check out MyFitCoach. Click the link in our bio.

❌A 90° angle puts a high strain on your shoulders. This can lead to shoulder issues, especially with heavy weights. Additionally, this angle increases the activation of your front shoulders.

✅A 75° angle likely gives you the highest overall chest activation with the least activation of supporting muscles (front shoulders & triceps). This angle also reduces injury risk compared to a 90° angle.

If you want to focus more on your upper chest during flat bench pressing, you can reduce the arm angle to about 60° (bringing your upper arms closer to your torso) and grip slightly narrower (so your forearms stay vertical under the bar).

With a 60° angle, the upper chest is more activated because your upper arms follow the pull line of the upper chest muscle fibers. Muscle contraction can only reach its maximum physiological and mechanical efficiency when it is executed along the muscle fiber’s pull line. However, this angle also increases triceps activation.

🔥Tag someone who needs to see this!

Have you ever looked at your elbows when doing squats? Where they are? What their role is? How they can support or even ...
22/05/2026

Have you ever looked at your elbows when doing squats? Where they are? What their role is? How they can support or even hinder your squat?

❌ One of the most common mistakes is to spread your elbows too far back, which causes your upper body to roll forward slightly and shifts your body’s center of gravity too far forward during the squat. This can put unnecessary strain on your lower back, reduces your stability during the squat, increases your risk of injury and makes it harder for you to squat.

Instead, you should keep your elbows down and relatively close to your body, as this will automatically create shoulder blade retraction (fixing your shoulder blades backwards and downwards). This will increase your stability by keeping your center of gravity evenly distributed on your feet, will load your quadriceps (and not your lower back) and will allow you to squat safer and heavier.

Placing your hands as close to your shoulders as is comfortable for you can also help with this. In addition, you should not grip the bar as you would with a bench press, for example, but your hands should only stabilize the barbell by pressing the bar against your neck.

Give it a try and let us know how it goes in the comments!

🔥 Tag someone who needs to see this!

🧠 If you want to train and eat optimally, then you should check out MyFitCoach. The app coaches you individually on training and nutrition based on the latest science, so you don’t have to think about it anymore.

Create your personalized training plan by clicking on the link in the bio!

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20/05/2026

✅ Optimize Your Cable Crunch Form for Maximum Core Engagement

To effectively target your abs during cable crunches, avoid hinging at the hips. This common mistake shifts the workload to your hip flexors, reducing core activation. Instead, maintain a stable hip and thigh position to ensure optimal muscle engagement and maximize abdominal contraction.

📲 Want stronger, more defined abs? Get your personalized workout plan – download our app now via the link in our bio!

Follow .app for daily training and nutrition tips! 👍Whether you’re looking to build muscle or lose fat, shakes are a qui...
18/05/2026

Follow .app for daily training and nutrition tips! 👍

Whether you’re looking to build muscle or lose fat, shakes are a quick, easy, and delicious way to hit your daily protein, macros, and calorie goals.

⬆️ BULKING SHAKE
The shake above is perfect for athletes in a bulking phase, especially those who struggle to eat enough. Drinking 1,000 calories is much easier than eating 1,000 calories! Plus, this shake is super quick and easy to prepare, making it a great choice for a daily breakfast.

Ingredients:

BULKING SHAKE
1 serving whey protein powder
250 ml whole milk
2 bananas
1 tablespoon peanut butter
125 g oats

🌱 Vegan Option 🌱
1 serving vegan protein powder
250 ml high-calorie plant-based milk (e.g., rice milk)
2 bananas
1 tablespoon peanut butter
125 g oats

⬇️ CUTTING SHAKE
The shake below contains significantly fewer calories than the bulking shake. If you’re currently cutting, we recommend eating your calories whenever possible since it’s more satisfying and keeps you fuller for longer. However, if you enjoy shakes or need something quick, this shake is a perfect fit for your diet. It provides great macros, essential micros, and low calories.

Ingredients:

CUTTING SHAKE
1 serving whey protein powder
150 ml almond milk
300 g mixed berries

🌱 Vegan Option 🌱
1 serving vegan protein powder
150 ml almond milk
300 g mixed berries

If you’re in a bulking or cutting phase and want to ensure you’re eating optimally, you should try MyFitCoach. The app tracks your entire diet and adjusts your macros weekly to help you see the best possible results in the mirror. Click the link in the bio to start MyFitCoach today.

🔥 Tag someone who needs to see this!

13/05/2026

🚫Lat Pulldown mistakes that are holding you back! So many people make these errors that limit muscle growth and lead to injuries. Want to know the right form for max gains and a stronger back?💪Watch our latest tip!

👉 For personalized training plans and more expert advice, download our app! Link in bio.

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