Struggling to Build Muscle? The Technique That Changes Everything

Coach Adam Fitness Freedom AthletesI hope you enjoy this post. If you want my help to transform your body using just a suspension trainer, click here to start.

Author: Coach Adam | Founder of Fitness Freedom Athletes

Ever feel like you’re working out hard but not really connecting with the right muscles?

Like you’re just going through the motions without that satisfying burn in the areas you actually want to target?

I hear you. I struggled with this myself for YEARS.

You see, there are two main types of training techniques: “movement-centric” and “muscle-centric.”

Let me break it down for you…

Movement-centric training is what you see all the time in gyms.

It’s all about moving a weight from point A to point B, using multiple muscles together.

Think powerlifting, CrossFit, even those trendy HIIT classes.

Now, this isn’t necessarily bad.

Our bodies are designed to be efficient and work as a unit.

But here’s the problem…

When you’re using a bunch of muscles together, the load gets distributed.

No single muscle is truly getting challenged enough to grow.

Trust me, I wasted ages trying to build lean muscle this way, fuelled by ego and chasing numbers.

I’d lift as heavy as possible, crank out rep after rep…but my gains?

Minimal.

Sound familiar?

It wasn’t until I discovered muscle-centric training that everything clicked into place.

With muscle-centric technique, you laser focus on a specific muscle.

Instead of letting a bunch of muscles pitch in, you deliberately isolate the target muscle.

This means it has to work a whole lot harder!

A great example is the squat.

Most folks just drop down and pop back up as fast as possible, letting their joints bear the brunt of the load.

But what if you slow it down, adjust your body position, and really focus on squeezing just your quads or hammies throughout each rep?

Suddenly you’ve got a recipe for sculpting lean, powerful legs…not achy, overworked knees.

This is how I finally started seeing real definition and strength in my own body.

By training smarter, not just harder.

But mastering muscle-centric technique isn’t just about the physical mechanics.

There’s a crucial mental component too.

I’m talking about the mind-muscle connection.

It’s wild how much control our minds can have over our muscles.

When you really focus your attention inward and visualise the target muscle squeezing and releasing…man, it’s like unlocking a hidden superpower.

Imagine my surprise the first time I made my biceps pop without even bending my elbow, just by concentrating!

That mind-muscle link, paired with strategic body positioning to isolate the right areas…

THAT’S the key to building serious lean muscle.

Safely and efficiently.

Look, I get it.

Shifting to this style of training can feel awkward at first.

You’ve got to slow things down, really tune into your body, and leave your ego at the door.

But I’m telling you, it’s SO worth it.

The results speak for themselves.

My clients are blown away by how quickly they see lean strength and muscle definition once they nail this down.

Guys and gals who’ve been spinning their wheels for ages, suddenly sporting lean, head-turning physiques.

And the best part?

You don’t need a fancy gym membership or hours of your life to make it happen.

A set of resistance bands or a simple TRX suspension trainer at home can get the job done.

In just 20-30 laser focused minutes a day, you could be well on your way to the strongest, most sculpted version of you.

Without beating up your joints or working yourself into the ground.

So here’s my challenge to you.

Next workout, pick just one exercise.

Slow it down and really zero in on the muscle you’re trying to build.

Visualise it working as you count out a smooth tempo.

Squeeze at the top of each rep like you’re trying to crush a grape in that muscle.

It might feel a little weird at first.

But stick with it.

Because THIS is how you build lean muscle that goes the distance…and the confidence to match.

Alright, your turn to give it a shot!

Let me know how it goes.

In Your Corner,
Coach Adam
Founder of Fitness Freedom Athletes

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About The Author

About The Author

Coach Adam, Body Transformation Coach

Founder of Fitness Freedom Athletes

Hello, my friend… I help busy professionals build lean muscle & transform their bodies using just a suspension trainer & simple nutrition optimisation…

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw busy professionals struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ busy professionals transform their bodies (and lives!).

Start here to transform yours too!

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Coach Adam aka TRX Traveller with fitness freedom athletes

About Coach Adam

Hello, my friend... I help busy professionals build lean muscle & transform their bodies using just a suspension trainer & simple nutrition optimisation...

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw busy professionals struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ busy professionals transform their bodies (and lives!).

Start here to transform yours too!

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Get Your FREE Copy Of The '7 Skills To Build Lean Muscle With A Suspension Trainer Handbook!'

Turn basic straps into your most powerful lean muscle-building tool! Just tell me where to send it...

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FAQs

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I'm new to Suspension Training, 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. If you have a suspension trainer (like a TRX)...

The best place to start would be with the Beginner Suspension Trainer Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric 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 Pump Program which is for beginners/intermediates to learn the band muscle-centric technique and transform their body with just one resistance band.

What makes this different from other suspension training Programs?

Maybe you’ve tried suspension training before and it didn’t work, so you wonder how is this different?

Here’s the truth: You didn’t fail. The technique failed you.

Richard is 50 years old. He’d tried everything for his knee mobility problems. When he started my program, he told me: “I was skeptical because I’d tried suspension trainers before with no results.”

But here’s what changed everything… Richard learned Muscle-Centric Technique instead of the mindless “movement-centric” stuff he’d been doing from YouTube videos.

The difference – Instead of multiple muscles sharing the load (which creates zero growth stimulus), he learned to isolate individual muscles.

The result? In his own words: “I have dropped 12 lbs and gained 90% of my mobility back. The strength I have gained has helped significantly.”

Yes, you may have tried suspension training before. But you’ve never tried my suspension training technique. The one that actually builds lean muscle and transforms bodies.

  • What you tried before: Movement-centric technique (multiple muscles sharing load)
  •  What these Programs teach: Muscle-centric technique (isolated muscle overload)
  • Why it matters: Only isolated muscles get the stimulus needed for real growth

The reframe: Your previous “failure” actually proves you need the RIGHT technique, not the RIGHT equipment.

Do you have any training courses or Workout Programs?

Yes absolutely, I have The Fitness Freedom 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! And cover everything from nutrition to mindset and performance execution.

PLUS, once you become a Fitness Freedom Athlete, you'll get access to a tun of member only resources and bonuses within the Fitness Freedom Athletes platform.

I got you covered for every challenge and every goal.

What if I'm too out of shape?

Plot twist: Being out of shape is your biggest advantage.

Joe said it perfectly: “Outstanding program. It is perfectly paced for true beginners who are looking for a way to start getting fit with a program that pushes you, but doesn’t ask too much too soon.”

The Programs have two phases specifically designed for this:

Phase 1 (4 weeks): Technique mastery and building your foundation Phase 2 (4 weeks): Transformation and strength building

Matt started overweight and out of shape. Result? “Lost 40+Lbs, getting lean, and showing great definition!”

Ben, another beginner, said: “I’ve been delighted with the Program…. thoughtful and well-rounded!”

  • Beginner advantage #1: No bad habits to unlearn
  • Beginner advantage #2: Fastest initial gains
  • Beginner advantage #3: Most dramatic visible changes

The reframe: Starting “out of shape” means you’ll see the most dramatic transformation.

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:

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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 AthletesAdam Atkinson TRX Traveller Fitness Freedom Athletes

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