I hope you enjoy reading this post. If you want to build muscle & shed fat with a suspension trainer or band, 
If you want to take the gym on the road. Or if you’re like me, and never want to rely on a gym again. A TRX suspension trainer is for you.
Using a suspension trainer in your own space is a double whammy for body and mind development. In this post, I’ll explain the six physical benefits of using a TRX from my experience. In this post here, I cover the mental well-being benefits it can have.
I know what you’re thinking: “A TRX cannot have that much of an impact?” Well, hear me out, my friend. Because these benefits could change your life…
Table Of Contents
Advantages & Disadvantages Of TRX
Most people pick up a TRX and use it with ‘movement-centric technique,’ like many Apps and YouTube videos will show you. Mindlessly moving from A to B. Just pushing, pulling, and hanging to never see any visible results from your workouts.
Don’t have time to read the post in full? Then watch the video below to learn what the benefits of TRX Training are…
It’s the reason why so many people get bored and throw the TRX in the cupboard. Believing they can’t achieve much with it. It’s using it with ‘muscle-centric TRX technique’ that leads to building lean muscle, losing fat, and transforming your body.
And here are the six benefits you can expect when using a TRX with this technique…
1. Building Muscle With A TRX
When I’m training with a TRX I think about the setup to target the muscle area. The angle, stance, and grip. This focus continues into the movement, using my mind-muscle connection.
How’s it different to dumbbells and a bench?
I’m unstable on a TRX. I only have the stability I can create and hold, which forces me to take my time through each exercise movement. I incorporate many secondary muscle groups that act as stabilisers whilst focusing on training the primary muscle itself.
On a bench or with a gym machine. I’m lying flat or limited to the machine’s movement. Don’t get me wrong, isolating a muscle is good for growth. But with a TRX I have to focus on isolating the muscle by creating my own stability. The only way to achieve this is to slow right down.
The Benefits Of Science
Science has taught us that the negative phase of an exercise (the lowering) is where the damage is done. Taking your time through this phase, and keeping the muscle under tension for long periods of time, leads to greater muscle development.
With a TRX and performing the exercise movements with stability. I’m forced to hold myself at certain angles whilst working the primary muscle. This combined with the slow movement of the exercise means I get a long time under tension for the primary muscle. Along with the secondary stabilising muscles.
In other words, I get a larger bang for my buck doing TRX exercises. More muscles are worked and held under tension for longer periods of time. You see my TRX transformation here.
2. Aesthetic Physique
This leads me to my body shape. I feel more ‘unusually developed’. That probably sounds very strange… What I mean is, that I believe my muscles and overall physique have a better athletic shape. Compared to when I used standard weights and machines in a gym.
(I’m writing this in 2019, 3 years since the last time I used a gym).
My nutrition hasn’t changed too much. Only my way of training. I’ve noticed additional muscles popping that I’ve never had before. My rear deltoid muscles are more pronounced. My obliques are visible down the sides of my stomach and my tricep muscles are bigger, giving my arms better shape.
I haven’t been specifically targeting them more to develop that growth. Because of the additional stability needed when using a TRX to exercise, and the secondary muscles incorporated to achieve that. They’ve been getting added training from each workout.
TRX Training to build muscle has developed other areas of my body without me intentionally focusing on it.
3. Flexibility
A lot of TRX exercises, especially upper body. Involve a large stretch of the muscle at the bottom of the exercise movement. Combined with a stabilising hold before squeezing the target muscle for the positive phase.
I’ve noticed this stretch is deeper and more accentuated than when using conventional weights. The TRX straps work with the shape of your body, allowing you to stretch in ways gym weights and machines don’t. Because the straps support you.
Moevemts for the chest, triceps, shoulders and hamstrings allow a large bottom stretch so you can take each muscle through a bigger range of motion.
Combine that with the constant different angles when performing the TRX exercises. And you’ve got a variety of dynamic stretching. Adaption is harder so the gains are greater and plateaus less.
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4. TRX Exercise Core Development
As mentioned. I’m always un-balanced and compensating for that imbalance with various stabilising muscles with TRX exercises. Nothing more so than with my core.
Almost every exercise I do with a TRX involves me needing to use different areas of my core. I don’t have a choice. It’s essential, thus the need for my core to grow and adapt to the load is essential.
It’s constantly worked even when it’s not ‘abs day.’ How it’s worked always varies too. Take for example a TRX chest press exercise. I’m at an unstable angle of about 45 degrees. I need to keep my whole body straight to perform the press and focus the tension onto my chest muscles.
That’s my entire front core taking the load to maintain posture. In contrast to a TRX Y exercise for rear shoulders. My back is at a 45-degree angle to the floor. My lower back region and glutes are needed to stabilise and hold my posture straight.
That’s the front and back of my core muscles stabilising me. Constantly working when they’re not the primary targeted muscle. I’ll take that freebie too.
5. Cardiovascular Improvement
The benefits of using a TRX for beginners are more than just body shape. To put it simply. I’m working more muscle groups when using a TRX. Due to the instability of the movements compared to using a conventional bench and weights.
More stabilising muscles are engaged from my head to my toes. That’s more muscles demanding more oxygen, more nutrients needed, and more blood flowing.
My heart therefore needs to pump more blood around my body to compensate. So my cardiovascular system is challenged more and needs to improve to meet that demand.
I find I burn more calories with a constant sweat when exercising with my TRX. Compared to when I trained in a gym. I was also externally focused in a gym and sat around procrastinating a lot.
Using a TRX in my own space, I’m much more focused internally on my body, and I get the TRX workouts done at a steady pace without procrastination. It’s more time-efficient.
TRX training can also benefit weight loss because of this aspect. More muscles used (and gained) means more calories burned for weight loss.
6. Functional Strength
Never thought I’d say this, my rotator cuff no longer clicks and grinds every time I rotate my left arm. It no longer twinges randomly with actions like reaching for a mug on a high shelf.
I tore it 12 years ago benching heavy without warming up. Rushed back into training without letting it properly heal. A consequence I assumed I’d live with for life.
Not now. My rotator cuffs and shoulder stability are rock solid. I can even hold a handstand without a wall. Slowly building up to the handstand press.
I look less un-balanced across my traps and upper shoulders. I believe this was from unknowingly compensating for the rotator cuff injury. Lifting with poor form for years.
The TRX training has set my shoulders back more, reducing the rounded shoulders look I used to have. Again, I haven’t purposely trained for this. It’s an added benefit from using a suspension trainer as my primary workout tool.
No More Aches And Pains
My hips and lower back no longer ache and spasm. I don’t get that sudden trapped-nerve-leg collapsing pain… That made me jump out of my skin every once in a while.
My IT band is less tight and the random pain that no physio could diagnose has vanished. These are problems that plagued me for years when lifting heavy weights in a gym.
Does TRX build Muscle & Is It Worth It?
Is TRX the holy grail to build muscle and achieve your fitness goals from home, or anywhere?
Well, whether you’re like me and want a way to build lean muscle and transform your body from home. Because you live a busy family and work life. Or you hate the gym and it’s the ego-driven environment. Or perhaps you want to change things up…
Either way, I highly recommend giving TRX suspension training a go. I understand it can be daunting at first but stick with it.
I guarantee once you get to know it and practice using it with ‘muscle-centric technique’, you’ll see and feel the huge benefits. And never look back.
What are your thoughts on the benefits of TRX training? Have you ever used one or found it beneficial in areas of fitness? Let me know in the comments below.
Your TRX Suspension Trainer Transformation
If you know you need to make a change for your health and confidence, and you want to do it from home…
Join Fitness Freedom Athletes here and get access to the diet and exercise strategies to build muscle, shed fat, and sculpt your body using just a suspension trainer, resistance band, & your bodyweight.
Fitness Freedom Athletes is a proven system used by 8000+ busy professionals for long-term results. It’s a friendly and motivating community with all the support and guidance you need to transform your body, health, and life.
Your TRX Suspension Training Coach,
Coach Adam
Body Transformation Coach
Get Your FREE Copy Of The ‘7 Skills To Build Muscle With A Suspension Trainer Handbook!’
Apply these 7 powerful skills in your workouts now to build lean muscle quicker and easier. Just tell me where to send it…
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