I hope you enjoy reading this post. If you want to build muscle & shed fat with a suspension trainer or band, “You must be on steroids!”
“There’s no way you only use a TRX Suspension Trainer!”
“You must use a gym and weights!”
Understandably, due to social media and the relentless lies in the health and fitness industry. It’s easier for people to assume a ‘cheat’ rather than a possibility…
I don’t walk around looking like those photos all the time. They are moments for a photoshoot or at the end of a diet phase.
But all I use is a TRX suspension trainer, a resistance band, and my own body weight to achieve and maintain that physique.
I did use a gym, in my ‘gym bro’ days when I believed it was the only place building-muscle existed.
But I hated it. And haven’t been in one for 7 years…
The Belief
People walk into a gym believing they will become the hulk in no time at all. Muscle development and fitness is a craft, it’s a mastery, just like anything else.
You wouldn’t walk into a mathematician’s office and assume you will be Albert Einstein straight away.
There would be an appreciation that it would take years to acquire the skills and knowledge, with multiple failings, to become a mathematician.
It’s exactly the same for muscle building, regardless of the tool used (tool being a TRX resistance band, dumbbells etc).
The 3 Stages I Used To Build My Physique
The below is what I have spent a long time obsessively learning, failing and re-learning to get to that point. And no, I don’t take steroids.
Stage 1: Beginner
Practice and understand full ROM (rang of motion).
Practice and understand what what the mind-muscle connection is.
Understand Macros and how to count calories for specific goals.
Understand simple supplements such as protein and creatine and how/when to use them.
Understanding what tempo, reps and sets mean and how to perform exercises to them correctly.
Understand the difference between muscle-centric technique compared to movement technique. Which is what the majority of people do trying to build muscle (highly ineffective).
Understand and incorporate progressive overload.
Stage 2: Intermediate
Understand the 3 strength ranges of a muscle: concentric; isometric and eccentric and practice perfect form across every TRX exercise to challenge those ranges effectively
Understand and implement the foundational three pillars and the vital role they play to health and fitness and thus muscle building: sleep; stress and gut health
Understand how to contract a muscle violently and correctly at the top, stretch it at the bottom and place the mind inside the muscle, mind-muscle connection.
Understand nutrient timing what foods to eat at what time for optimal muscle growth
Understanding food pairings and when to eat them with training: carbs with protein, fats with protein. One energy source at a time
Understanding insulin sensitivity, when to spike it and when not to
Understand how to naturally spike testosterone and HGH with training and how to help promote it throughout the day for growth
understanding more advanced supplements such as EAA’s, glutamine, luicine, l-cartonite, ashwanagnda, vitamin C
Understand what chasing ‘the pump’s and how to get it
Understanding and consistently practising how to completely isolate a single muscle, load it and keep a constant tension upon it through a range of motion
Understanding how to use forms of keto and targeted carbohydrate in-take for successful fat loss in dieting
Stage 3: Advanced
Understanding the sympathetic and parasympathetic nervous systems and how and when to use them for recovery and muscle building.
Understanding and applying how to take a muscle to ABSOLUTE FAILURE across the three strength ranges through partials, isometrics and pause reps whilst maintaining perfect form and full ROM
Understanding nasal breathing and the importance of nitrous oxide in performance and development
Understanding the 2 different energy pathways gyloctic and gluconeogensynis, how and when to use them for muscle building and fat loss
Understanding bulking and cutting using cyclical cycling for insulin sensitivity and testosterone release for maximising muscle growth constantly
Understanding the importance of VO2 capacity and its effect on mitochondria function for fat loss and how and when to improve it within a diet
Stage 4: TRX Jedi Master
Working on it.
I still classify myself as a beginner because I’m always hungry to learn a lot more.
If you too want to learn these stages at your level and make a change for your health, confidence, and longevity. I can help you…
If you’re just starting out with your fitness journey, checkout my Beginner Level 8-week Total Body Transformation Program.
If you’ve got some experience but want to take your results to the next level, checkout the Intermediate Level Programs…
- The 8-week Beach Body Program for a lean and sculpt goal.
- Or the 8-week Muscle Builder Program for a muscle and size goal.
If you’re experienced, with a good fitness level but feel like you’ve plateaued, checkout the Advanced Level Programs…
- The 12-16 week Ultimate Physique Sculptor Program for a lean and sculpt goal.
- Or the 12-16 week Full Body Athlete Program for a muscle and size goal.
If you’re unsure, I created a ‘Which Program Quiz’ to help you discover the right Program for you.
You’ll have immediate access to 7 step-by-step videos teaching you how to tweak your nutrition…
to build and maintain a lean, energised, and healthy body called ‘Lean Lifestyle Nutrition Blueprint’, as your free gift.
It teaches you how to improve your insulin sensitivity for optimal health, longevity, and performance…
a proven method used by thousands of people in the Fitness Freedom Athletes Community for long-term results.
www.fitnessfreedomathletes.com/suspension-trainer-programs
Your Muscle Building Suspension Trainer Guide,
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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