The 3 Essentials to Build Muscle With Your TRX Suspension Training Workouts

June 13, 2024

If you’re applying these 3, you will build lean muscle and transform your body with just a suspension trainer.

It’s just a matter of consistency and time.

#1 Start Every Exercise With The Target Muscle

This is THE most important thing you can do for muscle growth.

Start every exercise with ONLY the target muscle.

If you’re doing bicep curls, only the bicep muscle should cause movement.

Simple to say, but always overlooked and takes mindful focus.

If the muscle you’re trying to target is the ONLY muscle that is causing movement….

Then you have eliminated any swinging or momentum.

Which means the TARGET MUSCLE actually has to do all the work.

This is muscle-centric technique.

Isolating a muscle.

Create tension in the working muscle BEFORE initiating the exercise movement

Avoid singing and momentum.

#2 More is Not Better

Which do you think is better to do for muscle growth…

16 reps with each rep taking 2 seconds

or

8 reps with each rep taking 6 seconds?

Let’s take a look…

Hitting 16 reps with each rep taking 2 seconds…

That’s 32 seconds the muscle has the opportunity to be placed under constant tension.

Hitting 8 reps with each rep taking 6 seconds…

That’s 48 seconds the muscle has the opportunity to be placed under constant tension.

Muscle is built from time under tension.

More reps does not mean better results.

Longer time under tension does.

#3 Control your Negative Phase

“Lowering myself is the easy part, gravity will take over and I’ll just drop down”

It’s easy to give up on the lowering part of an exercise.

Most people assume you only need to put the effort in on the positive phase (like pressing up)…

A muscle has 3 strength phases to grow:

Positive – Pulling yourself up on a suspension trainer back row

Isometric – Squeezing the muscle at the top of the row

Negative – Lowering yourself down slowly on a row

Not engaging the muscle on the negative part means you are leaving out 33% muscle gain.

Go against gravity and lower yourself slowly, maintaining a constant squeeze on the muscle.

By the way, if you too want to learn more about using these simple but powerful methods to build muscle and transform your body with a TRX suspension trainer…

Take the Fitness Freedom Quiz here

And discover the right suspension trainer Program with nutrition guidance for your level and goal.

Smarter Not Harder,
Coach Adam

By Coach Adam  (aka TRX Traveller)

By Coach Adam (aka TRX Traveller)

Body Transformation Coach

I help people build lean muscle and transform their body from home with my Fitness Freedom Suspension Trainer and Resistance Band Programs, and Private 1-1 Coaching.

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Take The ‘Fitness Freedom Quiz’ And Discover The Best Suspension Trainer Or Resistance Band Program For Your Level & Fitness Goal!

FAQs

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I'm new to using a Suspension Trainer 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 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 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 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.

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.

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

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