Adam atkinson TRX TravellerI hope you enjoy this content.

You might also like my proven TRX suspension trainer and resistance band Programs to build lean muscle and transform your body.

March 02, 2023

My Secret To Building Muscle With a TRX

The one focus I relentlessly try to master in every single TRX workout that has helped me consistently build lean muscle mass…

Placing my mind inside my muscle for that powerful SQUEEZE!

Pulling the right lever can have the biggest change and sometimes it’s not the most obvious…

And in case you’d prefer to read it…

The one thing you can mindfully do in any resistance band or TRX workout to improve the amount of quality lean muscle that you build

Now, most people when they exercise just move now we call that movement-centric exercise.

If you’re using a bicep curl or TRX bicep curl as an example I might just mindlessly curl up and down and go through the motions, now that’s movement-centric exercise

Instead, we want to focus on muscle-centric exercise now.

I know people are already doing this quite well because I’ve had a lot of messages and I’ve seen it all in the Fitness Freedom Athletes Facebook community group.

If we take that same example a bicep curl, even with let’s say adequate mindful muscle centric I’ll contract my bicep to cause movement and i’m going to squeeze at the top super hard.

Then i’m going to go back down slowly I’m going contract the tricep at the bottom to stretch the bicep and then contract the bicep up super hard to curl back up.

Now that’s good technique don’t get me wrong but we can make that even better and we can do it to every single exercise.

There’s one thing i’d like you to focus on specifically at the start of the exercise to really truly mindfully connect to that muscle.

As you start… squeeze!

So in essence we always finish with a really powerful squeeze right, so start as you finish. Start with that squeeze.

What i want you to try and do is start with your arm squeezed.

Now i want you to contract the biceps without letting the arm bend just focus on squeezing that bicep muscle but not bending the arm.

Squeeze your arm really hard and it will automatically start to bend.

If we continue that squeeze to the top and keep that squeeze as we go down keeping that squeeze, maintaining it and then squeezing back up and squeezing at the top again.

You’ll find you begin to shake because you squeeze so hard.

Just off those two reps we can feel so much tension and so much breakdown already, just off those two reps

That is how we can take mindful muscle-centric movement to a whole other level by powerfully squeezing the muscle through the whole range of motion.

You’ve got to beat that my squeeze face focus to know you’re doing it!

We can apply this to any single exercise.

Maybe for your quads squeeze the quads before you’re going to squat down, squeeze the quads and now let’s go down and maintain that powerful squeeze through the entire range of motion.

We’re really applying loads of time under tension with this and this is how muscle is built, time under tension.

The more tension we can put through that muscle through a big range of motion with good technique the better the breakdown and the better results.

If you found you hit a plateau with your TRX workouts or your resistance band stop and think about that in every single exercise…

How can I begin as I end?

You know we always end with a powerful top squeeze but how can you begin like that… how can you begin with a powerful squeeze at the start to then continue it.

So in essence the entire rep becomes a powerful squeeze.

It’s not something that will happen straight away I still forget to do this all the time, but when I really ground myself and make myself aware and I begin that squeeze…

the growth is exponential!

That’s because the ability to mindfully connect and mindfully squeeze that specific muscle can just grow and grow and grow

Internal focus and practice!

My Secret To Building Muscle With a TRX
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

Take ‘The Quiz’ To Discover The Best TRX Suspension Trainer or Resistance Band Program For Your Level & Fitness Goal…

You May Also Enjoy…

How to do TRX Reverse Curls To Build Bigger Arms

How to do TRX Reverse Curls To Build Bigger Arms

Normal bicep curls, or hammer grip, aren't the only, or best, suspension trainer arms exercise to build your guns... The TRX reverse curl target and build the brachialis muscle that lies under your bicep and tricep. Building this muscle pushes the tricep and bicep...

Speak Your Mind…


Submit a Comment

Your email address will not be published. Required fields are marked *

Fitness Freedom Athlete Programs

Take The 'Fitness Freedom Quiz' And Discover The Best Program For Your Level & Fitness Goal!

In less than 60 seconds I’ll help you find the best Suspension trainer or resistance band Program...

Discover your TRX or Band Program… 


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.

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

Do you have any training courses or Workout Programs?

Yes absolutely, I have TRX 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!

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:





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

Got Any Questions Or Need Some Advice?

Drop me an email: and I'll respond as soon as possible.

Copyright © 2024 Fitness Freedom Athletes - All Rights Reserved