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🚫 Don’t turn your squat into a deadlift!

One of the biggest squat mistakes? Letting myths or poor ankle mobility turn your squat into a hip hinge.

❌ “Your knees shouldn’t go past your toes” — wrong.

This outdated “rule” slightly reduces knee torque (by ~22%), but increases hip torque by over 1000%! [1]

That forces you to lean forward more just to stay balanced —
which leads to:
❌ Less quad activation
❌ Lower stability & power
❌ Your lower back limiting the movement

Instead:
✅ Let your knees travel forward
✅ Stay more upright
✅ Hit deeper squats
✅ Load your quads properly
✅ Lift more weight, safely

👟 Trouble pushing your knees forward?
Work on ankle mobility — or grab weightlifting shoes with a heel wedge.

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Source:
[1] Fry AC et al. J Strength Cond Res. 2003.

How to Isolate Your Lateral Delts During Lateral Raises:

Lateral raises are probably the most important exercise in bodybuilding. In this post, you’ll learn how to perform them correctly…

What you should NOT do:
❌ Leading the movement with your wrists and having them higher than your elbows
❌ Shrugging your shoulders
❌ Using momentum

What you SHOULD do:
✅ Lead the movement with your elbows (keep them higher than your wrists)
✅ Keep your shoulders down
✅ Perform controlled movements

💡 A cue to improve your mind-muscle connection:
Lift the dumbbell by bringing the insertion of the lateral deltoid closer to its origin! (See graphic: A -> B)

🏆 Pro tip for more lateral delt activation:
Grip the dumbbells with your pinky fingers on the weight plates. This encourages internal arm rotation during lateral raises, leading to stronger lateral delt activation. (See graphic)

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💪 Protein Intake for Maximum Muscle Retention During a Cut:

Whether you build or lose muscle depends on the balance between muscle protein synthesis (MPS)—the creation of new muscle proteins—and muscle protein breakdown (MPB). When MPS exceeds MPB, you gain muscle; when MPB surpasses MPS, you lose muscle.

During a caloric deficit, muscle protein synthesis decreases while muscle protein breakdown increases. To minimize muscle loss and retain as much lean mass as possible, increasing your protein intake during a cut is crucial.

Why? Because in a deficit, your body relies more on protein as an energy source. If you don’t consume enough protein, muscle protein synthesis is impaired, and your body breaks down muscle for energy—leading to muscle loss.

🔬 Current research recommends a daily protein intake of 1.6 - 2.2 g/kg of body weight when cutting. Your exact needs depend on factors like protein quality (vegans may need slightly more), body fat percentage, and other individual variables.

🧠 If you want to maximize muscle retention and ensure your macros are optimized at all times, try MyFitCoach! The app monitors your diet, adjusts your macros weekly, and helps you achieve the best results possible.

👉 Click the link in our bio to start your coaching today!

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What we call “calves” are actually two muscles — the gastrocnemius (aka gastroc) and the soleus.

The gastroc crosses both the ankle and the knee — that’s the outer, visible part.
The soleus sits underneath and only crosses the ankle — and it’s actually the bigger one by volume.

When your soleus grows, it pushes the gastroc out, making your calves look fuller and more aesthetic.

👉 Straight-leg calf raises hit the gastroc harder.
👉 Seated calf raises bias the soleus (bent knees shorten the gastroc).

For best growth: around 75% straight-leg and 25% seated calf work.

That balance — plus all other key variables like volume, frequency & intensity — is exactly how MyFitCoach builds your training plan.

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DUMBBELL VS CABLE KICKBACKS 🔥

Both target your triceps — but the way they apply tension is a bit different 👇

With dumbbells, the tension on the triceps is highest at the end of the movement.

At the start, there’s almost no resistance because gravity pulls straight down and the forearm is nearly parallel to it.

That’s not “bad” — it just means the resistance curve matches your arm’s natural strength curve.

With cables, tension stays more consistent throughout the entire range of motion, assuming the setup angle is correct.

This keeps the muscle under load for slightly longer.

👉 What does this mean for muscle growth?
A smoother tension curve can be beneficial, but it’s not a dealbreaker.

What really matters is:
Training close to failure
Sufficient total volume
Progressive overload

💡 Takeaway:
Both variations work. Cables offer a steadier tension curve, but dumbbells are just as effective if you train hard enough.

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MUSCLE BUILDING GROCERY LIST

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To build muscle effectively, you need to figure out your optimal target macros. If you’re unsure how to calculate them or simply don’t want to do it yourself, the MyFitCoach app can do it for you—for less than €0,16 a day. You can find the link to our coaching in our bio.

Once you’ve determined your ideal target macros, it’s essential to buy foods that make it as easy as possible to hit your daily macro goals. That’s why we’ve put together a grocery list with exactly those kinds of foods.

⬇️ Save this grocery list so you don’t have to think twice during your next shopping trip.

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