3 Key Ways to Build More Lean Muscle in Every TRX Workout

Coach Adam Fitness Freedom AthletesI hope you enjoy this post. If you want my help to transform your body using just a suspension trainer, click here to start.

Author: Coach Adam | Founder of Fitness Freedom Athletes

What if you only needed to focus on 3 things in each workout to…

Build lean muscle, increase functional strength, and reduce those age-related aches and pains?

Today, I’m breaking down the essentials you can start using right away.

Add Lean Muscle #1: Full Range of Motion

Think of your muscle as a canvas to be painted.

Using a full range of motion with each exercise is like painting across the entire canvas…

It leads to balanced, full muscle development.

If you skip part of the motion, you leave “white space” on the canvas.

Which means underdeveloped sections of your muscles, creating imbalances.

To get the most from each rep, slow down and focus on a complete range of movement.

Paint the entire canvas of your muscle!

Add Lean Muscle #2: Control the Negative

The negative, or lowering phase of a movement, is one of the 3 strength phases of a muscle.

By just letting gravity do the work, you miss out on 33% of your muscle’s growth potential.

That’s HUGE!

That’s why it’s essential to resist gravity, controlling the descent.

Lower yourself slowly and keep tension on the muscle—no relaxing!

This activates more muscle fibers and maximises musce growth.

Resist gravity.

Add Lean Muscle #3: Maintain Constant Tension (“The Squeeze”)

As we say in the Fitness Freedom Athletes (FFA) community—don’t forget The Squeeze!

Mindlessly moving through exercises leads to weak muscle growth results.

Instead, place your mind in the muscle, holding a powerful, constant squeeze.

This focus develops better muscle control and improves neurological pathways…

Giving you stronger connections and ultimately better results.

These Techniques Make a Big Difference

By focusing on a full range of motion, controlling the negative, and maintaining tension, you’re setting yourself up for faster, more effective transformations.

You can go through the motions and see limited results, or you can connect deeply with each movement…

Transforming your body into a high-performing machine that supports your busy life.

This Stuff Makes a BIG Difference,
Coach Adam
Body Transformation Coach
Build Lean Muscle & Transform Your Body Anywhere

P.S: As you know, I ran through these 3 techniques at lightning speed in this email. That’s just the nature of this beast…

If you’re serious about learning these techniques to get the most from every workout, I’d recommend starting with my Body Transformation Program Quiz

Or if you know where you’re at and ready to dive straight in…

If you’re just starting out with your fitness journey, checkout the Beginner Level 8-week Suspension Trainer Total Body Transformation Program.

If you’ve got some experience but want to take your results to the next level, checkout the Intermediate Level Programs…

  1. The 8-week Beach Body Program for a lean and sculpt goal.
  2. Or the 8-week Muscle Builder Program for a muscle and size goal.

If you’re experienced, with a good fitness level but feel like you’ve plateaued, checkout the Advanced Level Programs…

  1. The 12-16 week Ultimate Physique Sculptor Program for a lean and sculpt goal.
  2. Or the 12-16 week Full Body Athlete Program for a muscle and size goal.

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Discover the best Suspension Trainer or Resistance Band Program for your fitness goal and level…

About The Author

About The Author

Coach Adam, Body Transformation Coach

Founder of Fitness Freedom Athletes

Hello, my friend… I help busy professionals build lean muscle & transform their bodies using just a suspension trainer & simple nutrition optimisation…

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw busy professionals struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ busy professionals transform their bodies (and lives!).

Start here to transform yours too!

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Coach Adam aka TRX Traveller with fitness freedom athletes

About Coach Adam

Hello, my friend... I help busy professionals build lean muscle & transform their bodies using just a suspension trainer & simple nutrition optimisation...

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw busy professionals struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ busy professionals transform their bodies (and lives!).

Start here to transform yours too!

The 7 skills to TRX better handbook

Get Your FREE Copy Of The '7 Skills To Build Lean Muscle With A Suspension Trainer Handbook!'

Turn basic straps into your most powerful lean muscle-building tool! Just tell me where to send it...

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FAQs

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I'm new to Suspension Training, where shall I start?

First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages. If you have a suspension trainer (like a TRX)...

The best place to start would be with the Beginner Suspension Trainer Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric technique to transform your body and begin your life-changing journey.

If you’re seeking a resistance band Program, get stuck into the Band Muscle Pump Program which is for beginners/intermediates to learn the band muscle-centric technique and transform their body with just one resistance band.

What makes this different from other suspension training Programs?

Maybe you’ve tried suspension training before and it didn’t work, so you wonder how is this different?

Here’s the truth: You didn’t fail. The technique failed you.

Richard is 50 years old. He’d tried everything for his knee mobility problems. When he started my program, he told me: “I was skeptical because I’d tried suspension trainers before with no results.”

But here’s what changed everything… Richard learned Muscle-Centric Technique instead of the mindless “movement-centric” stuff he’d been doing from YouTube videos.

The difference – Instead of multiple muscles sharing the load (which creates zero growth stimulus), he learned to isolate individual muscles.

The result? In his own words: “I have dropped 12 lbs and gained 90% of my mobility back. The strength I have gained has helped significantly.”

Yes, you may have tried suspension training before. But you’ve never tried my suspension training technique. The one that actually builds lean muscle and transforms bodies.

  • What you tried before: Movement-centric technique (multiple muscles sharing load)
  •  What these Programs teach: Muscle-centric technique (isolated muscle overload)
  • Why it matters: Only isolated muscles get the stimulus needed for real growth

The reframe: Your previous “failure” actually proves you need the RIGHT technique, not the RIGHT equipment.

Do you have any training courses or Workout Programs?

Yes absolutely, I have The Fitness Freedom Suspension Trainer & Resistance Band Programs for all levels and fitness goals. They will teach you the effective 'Muscle-Centric Technique' that will transform your body! And cover everything from nutrition to mindset and performance execution.

PLUS, once you become a Fitness Freedom Athlete, you'll get access to a tun of member only resources and bonuses within the Fitness Freedom Athletes platform.

I got you covered for every challenge and every goal.

What if I'm too out of shape?

Plot twist: Being out of shape is your biggest advantage.

Joe said it perfectly: “Outstanding program. It is perfectly paced for true beginners who are looking for a way to start getting fit with a program that pushes you, but doesn’t ask too much too soon.”

The Programs have two phases specifically designed for this:

Phase 1 (4 weeks): Technique mastery and building your foundation Phase 2 (4 weeks): Transformation and strength building

Matt started overweight and out of shape. Result? “Lost 40+Lbs, getting lean, and showing great definition!”

Ben, another beginner, said: “I’ve been delighted with the Program…. thoughtful and well-rounded!”

  • Beginner advantage #1: No bad habits to unlearn
  • Beginner advantage #2: Fastest initial gains
  • Beginner advantage #3: Most dramatic visible changes

The reframe: Starting “out of shape” means you’ll see the most dramatic transformation.

There are so many 'scammers' online, how can I trust you?

I guess at first, you shouldn’t. Trust is built and earned over time. Check out my reviews and success stories so you can get a better understanding of what I am about and who I help.

Or stalk me on social so you can see that this is my passion and mission in life:

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Where are you based?

I am mainly based in London, UK. But I love travelling, specifically backpacking our beautiful world and experiencing other cultures... So most likely I may be based on the side of a mountain or little beach hut. Perhaps I’ll even meet you in person at some point… That would be just awesome!

Adam Atkinson TRX Traveller Fitness Freedom AthletesAdam Atkinson TRX Traveller Fitness Freedom Athletes

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