I hope you enjoy reading this post. If you want to build muscle & shed fat with a suspension trainer or band, 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:
www.FitnessFreedomAthletes.com/Take-The-Quiz
And discover the right suspension trainer Program with nutrition guidance for your level and goal to transform your body in 8 weeks.
Smarter Not Harder,
Coach Adam
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