3 Steps To The Perfect TRX Suspension Training Setup To Build Lean Muscle

Too many times I see people rush into sets and reps with the mentality:

“I must quickly get this blasted out and done”

Stop, slow down and breathe.

This is mediation along with powerful muscle building.

Play and enjoy the process (performing the set), not the event (end of the set).

Let’s begin…⁣

Step 1. Your Setup⁣

Precisely setting up is key.⁣ We need to ensure the muscle we are training is doing the most work.⁣

If using a suspension trainer?
First, check the handles. Make sure they’re balanced and symmetrical in how they sit⁣. I like to begin the setup where I’m aiming to end = the hard contraction at the top of the range of motion.⁣

Find the appropriate tension on the straps by moving the feet in or out and balancing the straps.⁣

If using a resistance band?
Make sure the tension is evenly balanced on either side of the band, depending on how you are holding it for the exercise.

Make sure your hands have a solid grip on the band. 

Step 2. Stabilise

Find the most comfortable position to lock your feet in. For me, that’s an athletic shoulder-width stance most of the time.

Now mentally lock-in and focus on THE ONE MUSCLE that’s going to cause the movement.

DO NOT LOSE THIS STABILITY AND FOCUS. Do not move. Do not bounce.⁣ Picture holding your entire body in stone.⁣

All that is free to move (contract and lengthen) is the ONE MUSCLE we are training. Nothing else is allowed to move.

Step 3. Initiate and load

Now you’re set up and locked in. It’s time to begin loading the muscle with tension through hard contracting and slow controlled lengthening.⁣

Make sure the muscle you are working MOVES FIRST. This is the key to making the muscle do the work.⁣

Start by squeezing the muscle to apply tension. Then, squeeze even harder to initiate the movement.

When to do this 3 step execution?

ALWAYS.⁣ Every single set, every single exercise.⁣

Practising this makes a big difference in the long run.⁣

Eventually, it becomes a habit and not something that needs thinking about.⁣

Let’s get to it!