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Ethan

@ethanmaruva

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The categories were arranged in the easiest way for anyone to remember. Here’s a simple explanation as to why we those categories:
 Hinge - bending at the hips, working your erectors
Horizontal - pulling your elbow back, working your mid-back
Extension - straight-arm pulling, squeezing your lats
Vertical - pulling down from overhead, working your lats through a full range 
The first two categories are likely to be the most taxing on your body and so you want to tackle them when you have the most motivation/energy in your workout which is at the start.
 There is quite a bit of variety of exercises you can do. So, don’t be worried if you feel overwhelmed and you see exercises you want to perform but feel like you can’t train in one session - apply the same principles across 2 sessions in the week.
 This is focused around your back but don’t completely neglect your other muscle groups in the week. They’re important for functionality and help ensure you don’t overtrain the others.
 If you found all this info helpful then don’t forget to drop a follow and see you soon 🤞🏾 by @ethanmaruva
51
a month ago
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It felt like his hands were just there for emotional support… I’m 50/50 about it, thoughts ? by @ethanmaruva
18
4 months ago
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Is this a valid Squat or Nah ? (I have my own opinions about it… ) I have a massive appreciation for my Ultra-flex community (as for the portion of you that stand like this 🧍🏾‍♂️in the corner, well … yah🤣). I could try tag all of you but we would be here for a while and we have other things to do (although credit must be given to UF’s greatest asset @jason.a.milner ). To say I could have done this by myself would have been good but it’s better to say I did it with the crew. Big love to @jj.whittle , I if could shed just ONE tear for you rn, I would but we know that my “emotional resilience” prevents me from doing so. The support and help you see from him in the video is only a fraction of what he does for others in his life. Couple of things: In all transparency so that it chronologically makes sense for anyone who might be confused this was done on the the 1st of August 2025. If it wasn’t clear I hit the rack on the way up… I will be attempting 200kg again because in my head it counted but like not really, you know what I mean (yes, I’m being self-critical). Barefoot as well, I’ve heard your cries about the crocs/shoes and I humbly yield. As always love my people see you soon🫶🏾 by @ethanmaruva
57
a year ago
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If your arms aren’t growing, more volume probably isn’t the fix. Compound builds overall mass, Overhead stretches the long head (the part that makes your arm look bigger from behind), and Pushdown hits the lateral and medial heads. One from each. Done. Follow for working out made simple and effective. by @ethanmaruva
10
10 days ago
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Get yourself moving 🏃🏾‍♂️ by @ethanmaruva
3
12 days ago
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The categories were arranged in the easiest way for anyone to remember (LaRP). Here’s a simple explanation as to why we chose them: Lateral - raising out to the side, building shoulder width
Rear - pulling back and out, building the rear delts that set you apart
Press - pressing overhead, building overall shoulder size and strength Press is the most taxing on your body, so tackle it when you have the most motivation/energy in your workout, which is at the start. There is a decent variety of exercises in each category. So, don’t worry if you can’t fit them all in one session. Pick 3 sticks to them for 6-8 weeks and the cycle them out with a different 3 after that
 This is focused around your shoulders but don’t completely neglect your other muscle groups in the week. They’re important for functionality and help ensure you don’t overtrain the others. Save this so you don’t forget the method next time you’re at the gym, and if you found this helpful, drop a follow. 🤞🏾 by @ethanmaruva
4
13 days ago
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I genuinely believe people have taken the term ‘gym rat’ too far because how does a rope even end up like that 🤣 by @ethanmaruva
1
16 days ago
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Your scale isn’t broken, your cycle is just doing its thing Compare phase to phase, not day to day. If you like content like this don’t forget to drop a follow, Clock it?? I guess 👌🏾😂 by @ethanmaruva
14
17 days ago
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The categories were arranged in the easiest way for anyone to remember. Here’s a simple explanation as to why we chose those categories: Horizontal - pressing straight out, building mid-chest thickness
Incline - pressing on an angle, building the upper chest
Isolation - squeezing the chest through its full range The first two categories are the most taxing on your body, so you want to tackle them when you have the most motivation/energy in your workout - which is at the start. There is a bit of variety of exercises you can do. So, don’t be worried if you feel can’t train them in one session - apply the same principles across 2 sessions in the week. This is focused around your chest but don’t completely neglect your other muscle groups in the week. They’re important for functionality and help ensure you don’t overtrain the others. Save this so you don’t forget the method next time you’re at the gym, and if you found this helpful, drop a follow. 🤞🏾 by @ethanmaruva
34
19 days ago
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I would still try just to prove a point… by @ethanmaruva
16
22 days ago
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THE GREAT LOCK IN - fitness edition 🧘🏾‍♂️🔒 
You don’t need a new plan every week. You need one solid plan you can repeat long enough to actually get better at it. If you’re new here, I’m Ethan. I’m an online coach, and I help people who keep every promise except the ones they make to themselves. If you want more content like this, please don’t forget to drop a follow so you know exactly what to focus on in your lifting journey. by @ethanmaruva
17
25 days ago
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You wouldn’t run your dishwasher seven times on Sunday to make up for six days of not running it. 🧼 You’d run it once, maybe twice, and carry on. Get some food in. Get your creatine in. Get a proper night’s sleep. Tomorrow starts exactly like any other Tuesday. The punishment cycle is the actual problem, because it makes fun feel like a debt. If you found this helpful then don’t forget to drop a follow for less drama and just getting back into it. by @ethanmaruva
6
a month ago
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