1% training tweaks that actually matter

Here’s a piece of sound advice I once heard that set me back for years:

“Just focus on 1% improvements every day, and you’ll see massive results over time.”

Sounds great, right?

Until you realise… it’s (sorta) garbage.

If you’re making tiny tweaks to the wrong things…

Those 1% improvements won’t just waste your time.

They’ll hold you back.

And I see people do this all the time with their suspension training.

They obsess over the wrong details:

• Doing workouts faster to “increase intensity”
• Trying different exercises they saw on YouTube
• Buying the latest supplement that promises muscle growth

These will never create real progress.

In fact, they’ll make you think the whole “small improvements compound over time” idea is a lie.

I know because I was that person.

My body looked exactly the same month after month.

I was improving the wrong 1%.

1% improvements work.. but only if you’re tweaking the right things.

What does that mean?

It means focusing on the high-leverage areas.

The things that actually drive lean muscle growth and body transformation.

Here are the 4 tweaks that actually move the needle:

1. Time under tension (not rep count)

Most people think 16 fast reps builds more muscle than 8 slow reps.

They’re wrong. 16 reps at 2 seconds each = 32 seconds of tension.

8 reps at 6 seconds each = 48 seconds of tension.

Science tells us muscle grows from time under tension.

A 1% improvement here means slowing down and squeezing throughout each rep.

And this single shift will transform your results.

2. Muscle isolation (not shared load)

When you mindlessly press or pull, multiple muscles share the work.

Your chest gets maybe 20% of the load while your shoulders, triceps, and back split the rest. 

But when you lock your body in stone and only let the target muscle move?

That chest takes 80%+ of your bodyweight.

One muscle handling the majority of load = massive lean muscle growth stimulus.

This is what I call Muscle-Centric Technique.

3. Mind-muscle connection (not mindless movement)

This sounds “woo woo” until you try it.

Place your mind inside the muscle you’re targeting.

Visualise it contracting powerfully.

Feel every millimeter of the movement.

This isn’t just better for results.

It turns your workout into moving meditation.

Your body gets stronger while your mind gets calmer.

That’s the double benefit most people never discover.

4. Starting each rep with the target muscle (not momentum)

If you’re swinging into reps or using momentum, you’ve already lost tension on the muscle that should be doing the work.

Start every single rep by contracting ONLY the target muscle first.

If your bicep curl starts with a shoulder shift or your chest press begins with a body swing, other muscles are stealing the load.

Lock yourself in stone.

The target muscle initiates.

Nothing else moves.

These are the tweaks that actually move the needle.

A 1% improvement here?

It leads to visible muscle definition within weeks…

Functional strength that supports your busy life…

And a sustainable approach you can maintain anywhere without ever needing a gym again.

I spent years making tiny improvements to the wrong things.

Then I spent 3 years traveling through 32 countries with nothing but a suspension trainer, obsessively testing and refining these 4 areas.

My physique transformed more in those 3 years than in the previous 8 years of gym training.

Not because I worked harder.

Because I tweaked the right things.

Bottom line:

Small tweaks can change everything… but only if you’re tweaking the right things.

 Andreas, a busy dad with young kids, told me recently:

“I feel stronger and more engaged in the workouts, and I look forward to my workout time every evening for the first time in ages. I’m not only getting great physical results but also great mental results from focusing on the mind-muscle connection.”

That’s what happens when you tweak the right 1%

Here’s to your Fitness Freedom!

Coach Adam
Founder, Fitness Freedom Athletes