Ethan Cox Coaching

How to get bigger biceps… The only 3 exercises you need are… 1 that targets the long head: - Bayesian curl. - Dumbbell incline curls. - Drag curls. 1 that targets the short head: - Preacher curls. - EZ bar curls. - Cable curls. & 1 to target the brachialis. - Dumbbell hammer curls. - Rope hammer curls. But stay away from plate & waiter curls… & instead follow me for more muscle building tips. #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #musclebuilding #gainmuscle

Build muscle fast with these 4 rules… 1. Stop chasing the pump. A pump doesn’t = gains. Lifting to or close to failure between 5-20 reps = gains. 2. Get enough rest in between your sets. Minimum of 3-5 minutes on compound lifts like bench press, shoulder press & leg press. 2-3 minutes on accessory movements such as bicep curl, tricep push down & lateral raises. 3. Make sure you’re feeling the target muscle working in an exercise that should be. If you aren’t, focus on squeezing the target muscle at the peak of the contraction. I.e squeezing the quad at the top of a leg extension to build a good mind to muscle connection. & rule no.4 is follow me for more muscle building tips! #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #buildmuscle #musclebuilding

Best rep range to build muscle… If you’re asking yourself what rep range is, you’re asking the wrong question… 4-8, 8-15 or 15-20 will all work… Dependant on whether you’re taking your working sets to failure & progressing overtime. 5-20 reps is fine as long as the above is applied. But if you really want to gain muscle, drop me a follow! #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #buildmuscle #musclebuilding #reps

Avoid making these 3 muscle building mistakes… 1. More doesn’t = better. You only need 3 working sets to optimise muscle growth, as long as those sets are took close or too failure within the 6-15 rep range. 2. The ‘bro’ split is whack. In order to optimise muscle growth, train each muscle group twice per week. Around 12-15 sets per muscle group per week is perfect. 3. Stop aimlessly doing reps. Focus on contracting the target muscle at the peak of the rep, I.e squeezing the bicep at the top of a bicep curl. This will build your mind to muscle connection. But most importantly, follow me for more muscle building tips! #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #musclebuilding #gainmuscle

Should you cut or bulk for summer 2024? If you’re asking yourself this question then chances are you should cut… Why? Well a good rule to follow is if you can’t see the top 4 outline of your abs you should cut. Reason being… Cutting & getting to a good base where you can lean bulk up is the best way to get the best of both worlds. Staying lean, whilst gaining muscle & strength. If you bulk you’ll gain unwanted excess fat that will do nothing for your muscle building gains. But most importantly, follow me for more muscle building tips. #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #musclebuilding #buildmuscle

2 stupid things I used to do as a skinny boy trying to gain muscle… I used to increase the weight as much as possible causing me to only get 1-2 reps & my form being whack. Instead increase the weight by only 1.25-2.5kg as you only need a 10% increase to make gains with good form of course. Aim for 12 reps on that new weight then once you hit 12 increase the weight again & rinse & repeat. Secondly I used to train on an empty stomach causing fatigue & poor energy… Get a good carb source in before you train even if it’s a banana or squares bar to fuel those lifts. But most importantly, follow me for more muscle building tips! #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #skinnyboy #muscle #gainmuscle #musclegain #buildmuscle

Don’t make these 3 muscle building mistakes I did as a beginner… 1. Stop overtraining, a good 5 day split with 2 rest days & at least a day rest between training each muscle group is perfect for growth. 2. Stop winging it, training without a plan & tracking your lifts is training blind. Stick to a plan that uses exercises you can progress with over time, utilising progressive overload & taking your working sets to or close to failure. 3. Follow me for more muscle building tips! #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #musclebuilding #buildmuscle

3 muscle building tips I wish I knew when I first started the gym… 1. Stop wasting your time with junk volume, you only need 12-15 sets per muscle group per week. Anything more is pointless. 2. Stop rushing your reps, fast & explosive on the concentric & slow & controlled on the eccentric. 3. Build a good mind to muscle connection by squeezing the target muscle at the peak of the contraction. I.e squeezing your pec at the top of a pec fly. But most importantly, follow me for more muscle building tips. #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #musclebuilding #gainmuscle #tips

5 things I did to gain 20kg… 1. I stayed consistent with a training & nutrition plan I enjoyed. Constantly changing up workouts plans & not sticking to nutrition is exactly how to fail. 2. I put myself in a 200-300 calorie surplus to minimalist fat gain & maximise muscle gains. 3. Every session I focused on progress overload, whether that was increasing reps, weight or both. 4. I got 1g of protein per ibs I weighed & adjusted accordingly. 5. I got 7 hours sleep per night minimum & drank 3L of water. But most importantly I’d follow me for more muscle building tips! #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #muscle #musclebuilding #gainmuscle

3 muscle building myths you need to forget… Creatine isn’t going to ruin your ‘natty’ status or make you bald… The studies to show hair loss were debunked & it’s one of the best & most studied supplements out there. Cardio can slow muscle growth, it can if it effects your weight training, you being in a surplus or you not getting enough protein in. & finally ‘eat big to get big’ yes this is slightly true but you only need high protein & a 200 calorie surplus to gain muscle. Any excess fat gained is useless so utilise lean bulking… But most importantly, follow me for more muscle building tips! #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #buildmuscle #musclebuilding #myths

#gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach

Fast metabolism & genetics slowing down your muscle building… Do this… - Weight train 3-5 times per week, training each muscle group twice. - Using a weight where you fail between 6-12 reps. - Aim for 12 reps & once you hit that increase weight by 1.25-2.5kg & rinse & repeat. - Track an average day of eating on MyFitnessPal. - Set your calorie goal at 200 more than this & stay consistent. - Eat 1-1.5g of protein per ibs you weigh. - Get a minimum of 7 hours sleep per night. - 3L of water a day & 5g of creatine. Do this for 3 months. Then try & tell me it’s your fast metabolism or genetics. But most importantly, follow me for more muscle building tips! #gym #musclegain #bodybuilding #workout #training #physique #aesthetic #gymmotivation #fitspo #fitnessjourney #fitnessmotivation #personaltrainer #health #onlinecoach #buildmuscle #musclebuilding

3 training tips to go from skinny to big… 1st make sure you’re explosive but controlled when your muscle shortens to recruit more strength & muscle fibres. & Slow down the eccentric when the muscle lengthens to increase time under tension. Secondly, make sure you’re engaging the target muscle at the peak of the contraction… I.E squeezing your bicep at the top of a bicep curl to improve mind to muscle connection. & finally, get full depth on your reps. Half repping is useless, leave your ego at the door… As you’ll build more muscle lifting a weight you can control. But most importantly, follow me for more muscle building tips! #gym #gymmotivation #motivation #skinnyboy #muscle #gainmuscle #buildmuscle #musclebuilding #tips #trainingtips

Stop making this muscle building mistake… Sleeping on the 2.5 & 1.25kg weights needs to be left in 2023. These weights are ridiculously good for progressive overload & building strength & muscle. A 10% increase is all you need & being able to progress in small increments over time will keep form at a point in which you can get the most out of your working sets. Pick a weight where you fail between 6-12 reps… Once you hit 12 reps for that weight. Increase the weight by 2.5kg & then rinse & repeat. That’s progressive overload & how you’ll build strength & muscle over time. Follow me for more muscle building tips. #gym #gymmotivation #motivation #mistake #muscle #musclebuilding #buildmuscle #gainmuscle

Stop making this mistake with growing your calves… 1st stop using the excuse of ‘calves are all genetics’. They aren’t mate at all. Yes high calf muscle insertions compared to low insertions will definitely make your legs appear smaller… But that doesn’t mean you can’t grow them. So start training them properly, going through the movement properly. Training with intensity, slow & controlled just like any other movement. Dropping that heal all the way down & pushing right up onto those tip toes. & maybe even throw them at the start of your leg session so you aren’t training them already fatigued. But most importantly, drop me a follow for more muscle building tips. #gym #gymmotivation #motivation #calves #legs #muscle #musclebuilding #gainmuscle #musclegain

5 day muscle building workout split… The bro split is outdated. In order to build muscle optimally you need to train each muscle group twice per week. Day 1 Push: - 2 chest movements. - 2 shoulders. - 2 triceps. Day 2 pull: - 3 back exercises. - 1 rear delt. - 2 biceps. Day 3 legs: - 2 quad movements. - 2 hamstrings. - 1 calf raise. Day 4 rest. Day 5 upper (all compound movements): - 1 chest. - 1 shoulders. - 2 back. - 1 bicep. - 1 tricep. Day 6 lower: - 2 quad movements. - 2 hamstring. - 1 calf raise. Day 7 rest. Stay consistent with this split, training with intensity & it being progressive over time… & you’ll see crazy results. But most importantly drop me a follow for more muscle building tips. #gym #gymmotivation #training #fitness #workout #muscle #buildmuscle #gainmuscle #musclegain

You only need these 3 exercises to build a big chest… You need 1 Incline pressing movement. - Incline dumbbell press. - Incline machine press. - Incline barbell press - Incline smith press. 1 Flat pressing movement, the same as one of the above incline variants. Then a machine or cable fly but not dumbbell flys as they’re ass. & chest dips for that lower chest. But stop doing silly movements like the plate press… & instead drop me a follow for more muscle building tips. #gym #gymmotivation #motivation #buildmuscle #gainmuscle #musclegain #chest #chestworkout

You only need these 3 exercises to build big shoulders… You need 1 pressing movement. - Machine press. - Dumbbell press. - Military press. But not an Arnold press as they provide no benefit to your shoulders. 1 lateral raise movement. - Dumbbell lateral raises are fine. - But, Preferably a cable lateral raise. As they provide tension throughout the entire movement. But none of that leaning tower of bullsh*t though. It’s pointless. Then finally a rear delt movement. - Rear delt cable flies. - Rear delt machine flies. & that’s how you build big juicy delts. But most importantly, drop me a follow for more muscle building tips. #gym #gymmotivation #motivation #buildmuscle #gainmuscle #musclegain #shoulders #shoulderworkout #delts

Don’t bulk & get fat just to gain muscle… Instead… Track an average day of eating. Then set your goal calories as 200+ your average day calories. Your protein goal should also be 2x your body weight in kilos. Weight train 3-5 times per week taking your working sets to failure & your training being progressive… & take your weight & progress photos every 2 weeks to monitor progress. If you start to gain excess fat, draw your calories back by 100 & continue. If you aren’t seeing changes increase your calories by 200 & rinse & repeat. Then follow me for more muscle building tips. #gym #gymmotivation #motivation #fitness #musclegain #gainmuscle #buildmuscle #bulk

Don’t make this muscle building mistake I used to in the gym… Stopping at 10 reps just because your workout plan says to is stoping you from getting wham. In order to build muscle intensity is needed… Take those working sets to failure! Use a weight where you will fail around 6 reps, then progress with this weight over time until you get 12 reps. Then increase the weight by 2.5kg & rinse & repeat. That’s progressive overload & how you build muscle. Drop me a follow for more muscle building tips. #gym #gymmotivation #motivation #musclegain #buildmuscle #gainmuscle #mistake #fitness