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November 27, 2023

How To Build Muscle With A TRX Suspension Trainer – Muscle-Centric Technique

There’s a massive ‘effective’ difference in the way people exercise to transform their body.

It comes down to two techniques:

1. Movement-centric technique
(99% of people)

2. Muscle-centric technique
(1% of people. This is us!)

One is much more effective than the other when it comes to transforming your body…

By building healthy, lean muscle.

Along with a better cardiovascular system and functional strength.

And that effective technique is called muscle-centric technique.

How To Build Muscle With A TRX Suspension Trainer - Muscle-Centric Technique

“We focus on the specific muscle we want to target. And use muscle-centric technique to isolate it.”

These two techniques are the difference between the person who has been using a suspension trainer (or resistance band, body weight… even weights in a gym) for months and months.

And never gains any visible results with their body.

Compared to the person who month on month improves their body along with their mind (mental well-being).

You’re probably thinking…

“Adam what the hell are you going on about?”

Allow me to explain. As this is really important and will literally, change your life (a clients words, not mine).

Most People Use ‘Movement-Centric Technique’ With a Suspension Trainer

Walking is a type of movement-centric technique, so is running, cycling, or an aerobics class. You don’t think about moving, you just move.

The body wants to be efficient. It wants to use a many muscles as possible to move a load because it’s easier.

With movement-centric technique you allow the body to activate all the muscles it can to move a load (load like bodyweight or an actual weight).

Many people grab a TRX suspension trainer and do this. They just jump around, push and pull. Not thinking about how they are moving, just focusing on moving.

The same thing happens when you see people in a gym. Grunting and groaning moving a weight that is too heavy for them, up and down in any way possible.

So long as they move it and look strong, they don’t care (I used to be that guy).

Here’s The Problem With That

The problem with this type of movement-centric technique is that the load is shared.

Not one or two singular muscles take all the load to do the work. Sometimes 8 muscles do.

So if we take 100% load and share it across 8 muscles, that’s each muscle taking only a 12% strain.

That’s fantastic teamwork by the body and amazing biomechanics of the human species.

But, it is useless at transforming our body.

Because the load placed upon the muscles just isn’t enough to get a growth response. Here’s…

an example or ‘movement-centric technique’ with a press-up.

As it’s something we’re all familiar with…

7 SKILLS TO TRX BETTER

Most people when they do a press up mindlessly focus on pressing up and down. That’s movement centric technique.

All you’re focusing on is the movement.

The problem is when you do this there are lots of muscle sharing the load.

The chest is the primary targeted muscle but other muscles are helping out and taking the load such as your triceps, front shoulders, and biceps

You’re not isolating the individual chest muscle with the right technique to place the majority of the load onto it.

This is the reason why so many people struggle to build lean muscle and keep stalling. Then…

…they constantly change things up due to the frustration of not understanding the reason for the lack of progression.

Instead, We Want to do MUSCLE CENTRIC Technique.

We focus on the specific muscle we want to target. And use muscle-centric technique to isolate it.

We lock the body in stone.

Then initiate the movement of the exercise by squeezing the one specific muscle we are targeting.

Not allowing any other muscles to help out.

So the majority of the load goes onto that one specific muscle throughout the rang of motion.

In this instance we isolate the chest muscle and place all the load onto it.

When we isolate a muscle and put all the load onto it, you get a powerful muscle and nervous system response.

Which means lean muscle growth, strength, and visible results in the mirror.

Why ‘muscle-centric technique’ Works So Well With a Suspension Trainer

A Muscle is MUCH weaker when isolated on its own.

So we can use lighter loads, like just our body weight, to build lean muscle and strength.

Muscles that supports joints and improves our movement patterns for longevity.

Unlike lifting heavy loads or persistent impact exercise. Which wear down joints, and causes injuries and pain.

Using muscle-centric technique with a suspension trainer means you can build lean muscle and visibly transform your body.

Without ever needing to rely on a gym or weights ever again.

Let’s get to it!

Coach Adam

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How To Build Muscle With A TRX Suspension Trainer - Muscle-Centric Technique

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I'm new to using a TRX or Band, 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.

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

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

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