The biggest training mistake

Let’s talk about the costliest training mistake you may not even know you’re making.

Especially if you’re trying to use a suspension trainer to build lean muscle and strength.

It’s not training too infrequently.

Not even skipping leg day.

It’s using movement-centric technique when you should be using muscle-centric technique.

And the reason it’s so costly?

Because unlike an injury you can feel or weight on the scale that won’t budge, you can’t see the lean muscle growth you’re NOT triggering with every single rep.

But it’s happening.

Every single time you do a suspension trainer chest press, row, or squat, there’s a difference between:

• The muscle growth stimulus you actually create
• The muscle growth stimulus you could have created if you were using the right technique

The more movement-centric your approach, the bigger the gap.

And this “Muscle Growth Gap” is the silent killer of muscle and strength growth which transforms your body.

When most people struggle to see changes in the mirror after weeks of suspension training, they assume they have a motivation problem.

They blame their genetics.

They think they need heavier weights, a gym membership, or a more “intense” workout program.

But in most cases?

The real issue isn’t what they think…

It’s that they’re distributing the load across multiple muscles instead of isolating and overloading the target muscle.

Let me show you exactly what I mean…

If you’re currently using movement-centric technique (which is what 99% of TRX apps, YouTube videos, and fitness classes teach)…

Your muscle-building results might look something like this:

• You work up a good sweat during workouts
• You feel tired afterward
• Maybe you feel “a bit fitter” after 8 weeks
• But your body looks basically the same in the mirror

If you switched to muscle-centric technique, you’d see:

• Visible lean muscle definition in your arms, chest, and legs within 4-6 weeks
• Strength gains that you can actually feel in daily life
• A body transformation that gets you compliments from friends and family
• Workouts that become a form of moving meditation (bonus: massive mental well-being boost)

At first, it seems like a small difference in approach… but over time?

The gap compounds dramatically.

Here’s what I mean:

Let’s say you do 3 suspension trainer workouts per week.

That’s roughly 150 workouts per year.

At movement-centric technique, you might do all 150 workouts and see:

• 5-10% improvement in cardiovascular fitness
• Minimal visible muscle growth
• Maybe 1-3 lbs of lean muscle gained (if you’re lucky)
• Frustration that leads most people to quit

At muscle-centric technique, those same 150 workouts give you:

• 7-15 lbs of lean muscle built
• Visible definition in arms, chest, shoulders, back, and legs
• Functional strength that makes daily activities easier
• A transformed physique that boosts your confidence

That’s 6-12 lbs of potential lean muscle growth gone…

..just from using the wrong technique.

Multiply that across 2-3 years (the amount of time most people have a suspension trainer collecting dust in the closet)…

… and you’ve just missed out on 15+ lbs of potential lean muscle and the body transformation that comes with it.

Not to mention the hundreds of hours spent working out that produced minimal visible results.

I know this intimately because I made this exact mistake for years.

As a personal trainer in London gyms, I was obsessed with moving heavy weights.

Chest press? Load it up.

Rows? Go heavier.

The focus was always external: how much weight, how many reps, how impressive did I look.

I was using movement-centric technique without even realising it.

Sure, I was moving weight from point A to point B.

But my chest, shoulders, triceps, and back were all sharing the load.

No single muscle was truly being challenged enough to grow optimally.

My results?

Mediocre at best. Despite spending hours in the gym every week.

That’s when I realised: I needed to stop moving mindlessly and start focusing internally.

I began isolating specific muscles.

Slowing down every movement.

Squeezing powerfully at the peak contraction.

Feeling every millimetre of the stretch and contraction.

I was placing my mind INSIDE the muscle I was targeting.

One muscle taking all the load.

Creating constant tension through the full range of motion.

That’s muscle-centric technique.

And holy shit, did it work.

I built more quality lean muscle in just a few months than I had in years of gym training.

My nagging shoulder pain disappeared.

My body felt functionally stronger for real life, not just “gym life.”

And that massive bonus…

When you focus completely on one muscle for an extended period, that’s meditation.

Your mind stops racing.

You finish feeling grounded, calm, and energised, not just physically stronger, but mentally clearer too.

Bottom line:

Every time you do a suspension trainer workout with movement-centric technique, you’re leaving lean muscle growth on the table.

Because the load is being shared across multiple muscles instead of overloading the target muscle.

And the only way to stop losing potential muscle growth is by consistently applying muscle-centric technique to every single rep of every single workout.

Here’s to your Fitness Freedom! 

Coach Adam
Founder, Fitness Freedom Athletes