If you enjoy this post, you may also enjoy the FFA If you’re struggling to build lean muscle and visibly transform your body with a suspension trainer, you’re not alone.
Most people mindlessly jump around, pushing and pulling from this position to that.
The results?
A bit of sweating. Basically cardio.
The outcome?
- Believing you can’t transform your body with a TRX
- Another ‘fitness method’ you’ve tried but your body still looks the same
- De-motivated because you aren’t seeing any visible changes, again
So you throw it in the cupboard to gather dust. What a waste.
Thankfully back in 2016 I began using a TRX with ‘Muscle- Centric Technique.’ And also teaching it to clients.
The results were fantastic!
It opened up a whole new way to train with a TRX for transformational results.
You Too Can Use This Technique To Transform Your Body, Today
If you use this technique with a TRX suspension trainer correctly…
You’ll build lean muscle, burn more fat at rest, and increase your strength.
So you can start seeing changes in the mirror, fast.
In this 3 part post series, I’ll teach you this effective ‘Muscle-Centric Technique’ at a beginner level for the 16 best TRX exercises.
And how to execute them properly for maximum results.
Let’s get straight into PART 1: Chest, Shoulders, & Back…
The Best TRX Chest Exercises
Probably a man’s favourite muscle and certainly mine. Ever since I saw Arnie’s famous side pectoral pose with a balloon-like chest I told myself, “I got to get me one of those!”
The time under tension and stretch you can achieve with TRX chest exercises works the muscle fibres to a fantastic point of failure.
I’m not quite at Arnie’s size but they are big enough to tattoo my gran’s face on, she’d be happy.
1. TRX Chest Press
How to perform a TRX CHEST PRESS EXERCISE Correct technique
The main TRX exercise with a lot of bang for your buck, incorporating many secondary and stabilising muscles.
2. TRX Chest Flys
How to perform TRX CHEST FLYS exercise | Correct Technique
I don’t think there’s an exercise that stretches the pectoral muscles as mush as TRX Flys. More stretch means more growth and better functional fitness. Now we’re talking!
The Best TRX Shoulder & Back Exercises
The constant stabilising needed when doing TRX back training develops multiple areas. I’ve noticed breadth and thickness within the muscles.
Another huge secondary muscle incorporation with most TRX exercises are the shoulders. Since I ditched the weights for the TRX my rotator cuffs don’t click any more and my stability and shoulder girdle strength is the best it’s been.
3. TRX Back Pull
How to perform a TRX BACK PULL exercise | Correct technique
It’s all about slow controlled technique to get the most out of TRX Back Pulls. I always focus on a large squeeze at the top of the contraction to really work the muscle.
4. TRX Y’s (Shoulder & Back)
How to perform TRX Y’S back exercise | Correct technique
A little tricky to get the technique down correctly with the TRX Y’s but once it’s nailed they incorporate a huge amount of secondary muscles along with the primary middle and rear deltoids. Back muscles and core stabilisers also take a blasting. Now give me a Y!
5. TRX T’s (Shoulder & Back)
How to perform TRX T’S shoulder & back exercise | Correct technique
Second behind the TRX Y’s, these really target the medial deltoid and traps. A great variation to work into a shoulder routine or go back to back with the Y’s for a serious deltoid burn.
Now Move Onto PART 2: Legs
Click here to go to – The 16 Best Starting TRX Exercises Guide With Video Technique PART 2 – Legs
If you take the time to slow down with each TRX exercise, connect with your muscle (the squeeze), and use a full range of motion…
You will build lean muscle.
And more muscle means you burn more fat at rest…
Can move better to enjoy life more…
Increases your metabolism so you can eat more without gaining weight…
Add definition and shape to your body (so your partner won’t be able to keep their hands off you 😉 )...
And, with the right technique, you can achieve all that with just a suspension trainer form the comfort of your own home.
If you’re interested in removing the guesswork from your training and nutrition.
And you want a workout and nutrition plan laid out for you to build lean muscle, lose fat, and transform your body…
read on for a very special offer for my Beginner Level Total Body Transformation Program…
Learn The ‘Muscle-Centric’ Suspension Trainer Technique To Build Lean Muscle & Transform Your Body In Just 8-Weeks!
Works even if you’re unfit, overweight, and you’ve tried every suspension trainer or fitness video, class, or App out there with zero results!
The Total Body Transformation Program will help you…
- Workout smarter with a suspension trainer to transform your body quicker…
- Engage your muscles correctly to build lean muscle…
- Optimise you nutrition game to melt belly fat and increase your health markers for longevity…
- Gain full body strength and eradicate aches and pains…
- Build a new body that will help you stay active, healthy, and strong to enjoy your life for decades to come
If you’re interested to find out more and understand exactly what you get and how the Program works, just click here.
Here’s to your Fitness Freedom!
Coach Adam
P.S: The prices will increase soon, so I’d recommend checking out the Total Body Transformation Program now before they do.
Click here to learn exactly how you will transform your body in just 8 weeks!
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How often do you recommend working out with TRX and for how many sets. 12-15 reps at super slow speed are going to be killers, would one set be enough of each exercise?
It entirely depends on your goals. I love to workout 6 times a week at the moment (but I am an obsessive) with a PUSH/PULL/LEG split. However, sometimes I love 4 times a week with an UPPER/LOWER split, I would say that 4 times UPPER/LOWER split is the best overall for rest and recovery and a busy life schedule. This allows you to train a muscle group twice a week which studies have shown as optimal. It’s what I incorporate into the TRX Total Transformation Program and people have reported great results.
The intensity of the exercise is all dependant on the placement of you feet, they would certainly be very hard if you moved your feet closer to the TRX point of hanging. But, if you stand further out the intensity is much less so you can focus on perfect technique with slow form and good muscle contraction across large rep volume. 1 set is fine to begin with then progress up to 2-3 over time.
Adam,these short videos are very helpful.when I use the Trx I like to do the Y,T,W and an M.from top to bottom,then reverse.also I rotate grips.one grip seem more natural.then I turn my hands over,let me know your thoughts,thanks, Eddie
Hey Eddie, I’m glad they were useful. That’s the beauty of suspension training with regards to your comments on different positions, it fits each and every individual’s biomechanics for varied ranges of motion. Have you experimented with protracted Y’s etc versus re-tracted?