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December 09, 2023

How To Build Muscle With A TRX Using Time Under Tension

Time under tension is the greatest opportunity for challenging and building your muscles…

..with your TRX suspension training workouts.

It’s NOT how many reps.

it’s how long (time) the muscle was placed under constant tension (squeeze) within those reps.⁣

Let me give you an example…

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?

If you’re like the majority of movement-centric technique people, who see little progression month on month….

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 technique fitness freedom athletes.

So… That’s why we say the answer is number 2.

Why will this build more muscle with TRX suspension training?

Let’s look at the 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.

The Incorrect TRX suspension training technique to build muscle

Most people focus so much on just hitting the reps, that they perform MOVEMENT-CENTRIC EXERCISE…

Tension is lost on a muscle when we stop continuous movement or allow other muscles to take over.

In other words using as many muscles as possible to move from A to B.

This is movement-centric technique.

It is useless for building lean muscle with a TRX suspension trainer because the load is shared.

So the stimulus placed upon each muscle isn’t enough to create a muscle growth response

You must maintain continuous TENSION (squeeze) on the single target muscle.

INCLUDING at the bottom and top ends of the exercise.

That’s right, we can’t escape many TRX suspension training posts without talking about the SQUEEZE.

Lean, quality, and healthy muscles are built using a TRX with time under tension

Lock your body in stone as you begin to execute the 1st rep of every TRX workout set.

ABSOLUTELY nothing should move other than what is caused by the target muscle contracting (the squeeze) or lengthening.

If you begin to shift, swing, or slightly adjust during a rep, tension is lost on the working muscle.

And the load is shared across other muscles.

Our body LOVES to do this. It loves to make things easier!

More shared tension across multiple muscles = less lean muscle development from the target muscle.

Lock your body in stone within every TRX workout. To achieve constant tension upon the target muscle

From Experience, I Can Tell You This is 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 TRX suspension and resistance band training and how we can intensify exercises to progress, endless.

Let’s get to it!

Coach Adam

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How To Build Muscle With A TRX Using Time Under Tension

the 7 skills to trx better hand book with adam trx traveller and fitness freedom athletes

Get Your FREE Copy Of My ‘7 Skills To TRX Better Handbook’

Adam Atkinson TRX Traveller Fitness Freedom Athletes

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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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