Most people mindlessly move with TRX suspension training…
..randomly pushing, pulling, and hanging to never see any visible results.
In this post...
The Solution
With these 7 Skills, you’ll build lean muscle and visibly transform your body quicker and better.
Together, they make up what I call the ‘Muscle-Centric TRX Suspension Training Technique’.
Read through the 7 Skills below, or press play if you’d like me to take you through them
By the way, I put all these 7 Skills into a useful PDF Handbook here. So you can refer to them before each workout.
Just visit this link and tell me where to send it
The Skill of Stability
Practice The Ability To NOT Move In Each Of Your Workouts
We want to isolate individual muscles in order to develop them fully.
In order to do this, we must acquire the skill of stability.
Locking the body in stone, to then initiate a single range of motion by contracting the one specific muscle we are training.
Overloading that one muscle and not allowing any other muscle to help out.
The Skill of Technique
Technique mastery should ALWAYS precede hard work
It’s never about doing more. It’s about focusing on doing better.
Focusing on:
‘how well am I performing this exercise?’
NOT on:
‘how many reps or how fast am I doing the exercise?’
Slow and controlled technique with time under tension builds lean muscle and WILL transform your body.
(further explained in Skill 5)
Be mindful of you technique focus.
The more advanced you get with your training and mind-muscle connection, the more you will begin to realise that numbers become less and less relevant.
They are a guide, no more.
Hitting the number should not precede technique and mindful mastery.
The Skill of Output
Own the ability to do high-quality work with…
..a controlled mind but with relentless effort and motivation.
Get uncomfortable within workouts and know that it isn’t a sign to stop.
Feeling ‘the burn’ is also not a sign to stop.
It’s a sign to play and explore in the sensation.
It’s a sign to push further.
I’m sure you’ve heard the term:
‘The mind gives up before the body’
This is so true when it comes to our muscles. Psychological failure will always almost happen before the muscle itself fails.
If the muscle could speak at this perceived point of failure, I guarantee it would say:
“Why are we stopping? I’ve got another 3 quality reps in me at least!”
Focus and discipline yield AWESOME output.
Be relentless in your pursuit of applying high-quality output.
The Skill of Mobility
Lack of mobility is NOT just tightness, it’s also a sign of weakness
A lack of mobility is normally a lack of muscular balance due to an improper full range of motion form.
Think about it.
Muscles work in pairs. When one shortens (contracts) the other muscle must lengthen.
This is called antagonistic muscle pairings.
They are opposing forces constantly working against each other.
Focus on fully lengthening the muscle at one end, and fully contracting it at the other (the SQUUEEEZE!).
Over time, you will find imbalances that have been causing you problems, begin to disappear.
Not from mindlessly stretching, but from correctly building a healthy muscle.
The Skill of Time
Time under tension is the greatest opportunity for challenging your muscles
It’s not how many reps, it’s how long (time) the muscle was placed under constant tension within those reps.
Which do you think would develop lean, healthy muscle best from the below two achievements:
1. hitting 16 reps of a TRX Chest Press with each rep taking 1-2 seconds
or
2. Hitting 8 reps of a TRX Chest Press with each rep taking 6 seconds
Which do you think would develop quality muscle quicker and better?
f you’re like the majority of ‘movement-centric people’, who see little progression year on year…
You’d have said number 1.
BUT We’re not those people.
We’re the 1% who do things effectively and become unstoppable year on year.
We are muscle-centric exercise fitness freedom athletes.
That’s why we say the answer is number 2.
Why?
Let’s look at the simple maths and science:
1. hitting 16 reps of a TRX Chest Press with each rep taking 1-2 seconds
16 reps with 2 seconds per rep = 32 seconds
That’s 32 seconds the muscle has the opportunity to be placed under constant tension. If the exercise is performed correctly.
2. Hitting 8 reps of a TRX Chest Press with each rep taking 6 seconds
8 reps with 6 seconds per rep = 48 seconds
That’s 48 seconds the muscle has the opportunity to be placed under constant tension, if the exercise is performed correctly.
So…
If science tells us that muscle is built from time under tension.
Then performing number 2 is the obvious and correct route.
From experience, I can tell you this is so important.
My body dramatically changed when I mastered an appreciation for placing my muscles under constant tension for long periods throughout a set.
The ability to do that from a beginner-advanced level comes with practice and learning. It’s a wonderful thing to master.
It makes the realms of suspension and resistance band training and how we can intensify exercises, endless.
The Skill of Muscular Endurance
This skill is developed from improving the skill of Time, as that skill leads to challenging muscular endurance
Increasing this improves the muscle’s ability to produce energy and clear metabolites (waste).
Which in turn increases work capacity, muscular stability and strength.
Meaning you’ll be able to push harder and go further.
This is the route to advanced level training and body composition.
Muscular endurance makes fat loss easier as the mitochondria in your muscle cells become much better at utilising fat for energy.
The Skill of Breathing
Practising to just use nasal breathing during workouts improves circulation due to increased nitrogen in the blood
It also increases the body’s maximum ability to produce ATP in the presence of Oxygen (VO2 Max).
The body becomes better at performing high amounts of work while burning fat as the primary energy.
How and why does nasal breathing achieve this?
The body is more efficient at oxygen and carbon dioxide exchange with nasal breathing as it utilises more lobes of the lungs.
This means more oxygen availability in the cardiovascular system thus more oxidation of fat cells for energy and more CO2 by-product expelled from the lungs.
View nasal breathing as gears to utilise within your life to optimise your body and performance..
Gear 1: Only nasal breathing
Attempt to live your entire life nasal breathing. From day to day activities and in your workouts.
Mouth closed, tongue to the roof of your mouth for jaw alignment and balance, and with controlled slow breaths in and out.
Breathe only through your nose when performing every rep of every set.
It will be challenging at first but you will be surprised at how quickly you improve over time.
This skill acquisition has a large beneficial knock-on effect on all areas of your life.
Gear 2: When intensity increases
There will be times when you simply can’t only breathe through your nose.
Often during leg workouts, exercises like TRX Pistol Squats are very demanding on your cardiovascular system.
In this instance when intensity increases, look to breathe in through your nose and out through your mouth.
You will be able to breathe quicker and thus supply your body with more oxygen faster.
Gear 3 when intensity increases A LOT
Like a HIIT session or cycling up a hill.
When intensity is all out mouth breathing is needed.
Then go back down your gears until you return to nasal breathing.
These skills set the foundations for all the Fitness Freedom TRX and Resistance Band Workout Programs.
That’s It For Your 7 Skills Training Today!
Nice work on getting started on this training, my friend!
I hope you enjoyed today’s “7 Skills To Build Muscle” Handbook.
I have a lot more great stuff for you.
I’m really looking forward to helping you with your health & fitness goals,
Coach Adam, aka TRX Traveller
Creator of Fitness Freedom Athletes
Bragging Rights: Has helped thousands of people from all backgrounds, ages, and experiences totally transform their body and mind using just a TRX Suspension Trainer Or Resistance Band – at home or anywhere!
P.S. Here’s the link to get The 7 Skills Handbook as a printable PDF
P.P.S Want to chat about your goals and how the I may be able to help you? Awesome. Send me an email: adam@fitnessfreedomathletes.com
P.P.P.S Here’s a beginner suspension training and resistance band workout to build muscle (Do it with me):
TRX Full Body Workout to Build Muscle – 40 Minutes Beginner
Full Body Resistance Band Workout To Build Muscle – Beginner 30 Minutes
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