Absolutely, gym-based workouts are fantastic for building muscle and strength. Using free weights and resistance machines makes it easy to challenge your muscles and achieve the body you’ve been dreaming of. However, not everyone enjoys spending hours in a gym, especially during the summer. Some people prefer to work out at home or in their garage. That’s where the Suspension Trainer Bodybuilding Plan comes in. This comprehensive plan utilizes suspension training with devices like TRX to supercharge your bodyweight workouts. With this plan, you can target all major muscle groups, achieve muscle gains, and improve overall strength, all without traditional gym equipment.
However, not everyone enjoys spending hours in a gym, especially during the summer. Some people prefer to work out at home or in their garage.
Bodyweight exercises are a great option for training outside the gym. You can do them anytime, anywhere.
But, unless you’re willing to spend time mastering advanced moves like planch push-ups or muscle-ups, you might feel limited to basic exercises that can get boring quickly.
However, before you dismiss bodyweight training, there’s a way to spice it up without needing gymnastic skills.
Enter suspension training.
Suspension trainers like the TRX or suspended rings can supercharge your bodyweight workouts. They allow you to mimic many exercises you’d do with free weights or machines using just your body weight.
Adjust the length of the straps or your foot position to change the angle and difficulty of your workout. Suspension training can be as easy or as challenging as you want, just like using free weights or machines.
All you need is a suspension training device and a place to hang it.
In this article, we’ll share a four-way split bodybuilding program designed around suspension training. With your TRX or similar device, you can work out anywhere, anytime, and build muscle without using traditional weights.
Table of Contents:
Suspension Trainer Workout Plan – An Overview
Exercise Instructions
- Chest and Triceps
- Back and Biceps
- Legs and Abs
- Shoulders and Arms
Suspension Trainer Workout Plan – An Overview
In this suspension trainer bodybuilding workout plan, we target all major muscle groups once a week through a four-way split routine. This means you’ll be training on four separate days.
Since it’s a bodybuilding program, and we know how much bodybuilders love working on their arms, you’ll actually get to train your biceps and triceps twice a week.
![](https://colosseumstrength.com/wp-content/uploads/2024/03/man-working-out-gym.jpg)
Here’s how your weekly schedule looks:
- Monday: Chest & Triceps
- Tuesday: Back & Biceps
- Wednesday: Rest
- Thursday: Legs & Abs
- Friday: Rest
- Saturday: Shoulders & Arms
- Sunday: Rest
Feel free to adjust the workouts as needed, but try to maintain the same order. The schedule has been carefully planned to avoid overlapping muscle groups and to allow ample time for rest and recovery.
For instance, it’s important not to train your shoulders immediately after working your chest, as these sessions engage many of the same muscles.
Here are your four workouts:
Pre-Workout Warm-Up: Before diving into any workout, it’s crucial to warm up your body adequately. This not only enhances the effectiveness of your training but also reduces the risk of injuries.
Begin your warm-up with a few minutes of light cardio, such as jogging or jumping jacks, to get your heart rate up and increase blood flow to your muscles. Next, incorporate dynamic mobility and flexibility exercises targeted at the muscles you’ll be working during your session.
To ensure you’re fully prepared, perform a couple of light sets of the first exercise in your workout routine. This will activate the specific muscle groups and mentally prepare you for the intensity of the upcoming workout.
Now, let’s dive into the workout plan:
1 – Chest and Triceps:
- Chest Eccentric Fly: 3 sets, 8-15 reps, 60-90 seconds recovery
- Chest Press: 3 sets, 8-15 reps, 60-90 seconds recovery
- Push-up/Fly Combo: 3 sets, 8-15 reps, 60-90 seconds recovery
- Atomic Push-up: 3 sets, 8-15 reps, 60-90 seconds recovery
- Triceps Extension: 3 sets, 8-15 reps, 60-90 seconds recovery
- Triceps Dip: 3 sets, 8-15 reps, 60-90 seconds recovery
2 – Back and Biceps:
- Pull-up: 3 sets, 8-15 reps, 60-90 seconds recovery
- Single-arm Row: 3 sets, 8-15 reps, 60-90 seconds recovery
- Inverted Row: 3 sets, 8-15 reps, 60-90 seconds recovery
- Face Pull: 3 sets, 8-15 reps, 60-90 seconds recovery
- Hercules Curl: 3 sets, 8-15 reps, 60-90 seconds recovery
- Biceps Curl: 3 sets, 8-15 reps, 60-90 seconds recovery
3 – Legs and Abs:
- Pistol Squat: 3 sets, 8-15 reps, 60-90 seconds recovery
- Split Squat: 3 sets, 8-15 reps, 60-90 seconds recovery
- Sissy Squat: 3 sets, 8-15 reps, 60-90 seconds recovery
- Curl Bridge: 3 sets, 8-15 reps, 60-90 seconds recovery
- Body Saw: 3 sets, 8-15 reps, 60-90 seconds recovery
- Oblique Crunch: 3 sets, 8-15 reps, 60-90 seconds recovery
4 – Shoulders and Arms:
- Pike Push-up: 3 sets, 8-15 reps, 60-90 seconds recovery
- Squat Y Row: 3 sets, 8-15 reps, 60-90 seconds recovery
- Rear Delt Fly: 3 sets, 8-15 reps, 60-90 seconds recovery
- Triceps Kickback: 3 sets, 8-15 reps, 60-90 seconds recovery
- Chest Hug: 3 sets, 8-15 reps, 60-90 seconds recovery
Follow this structured plan while maintaining proper form and breathing throughout each exercise. Adjust weights and intensity as needed to challenge yourself appropriately. And always listen to your body, taking rest days when necessary for optimal recovery and progress.
Exercise Instructions
It’s crucial to perform exercises correctly to ensure safety and effectiveness. Here are instructions for using a suspension trainer in this workout plan:
Workout 1 – Chest and Triceps
1. Chest Eccentric Fly
The Chest Eccentric Fly exercise leverages the fact that you’re typically 20 to 30 percent stronger during the eccentric phase (lowering) than the concentric phase (lifting). In simpler terms, you can handle more weight when lowering than when lifting. This exercise maximizes this strength difference to effectively target and engage your chest muscles.
Here’s how to perform the Chest Eccentric Fly exercise using a suspension trainer:
- Adjust the suspension trainer so that the handles are at about hip height.
- Hold the handles and get into the push-up position with your arms fully extended and your core engaged.
- Open your arms wide, lowering your chest down towards the floor. Ensure you feel a good stretch in your chest muscles but avoid hyperextending your shoulders.
- Bring your hands back together, then push yourself back up to the starting position.
- Repeat the movement until you reach the point where you can no longer control your descent, focusing on maintaining proper form throughout the exercise.
2. Chest Press:
The Chest Press is a fundamental exercise with a suspension trainer. Since you’ve already worked your muscles eccentrically in the previous exercise, this movement will pose a significant challenge to your chest muscles, resulting in a deep burn and a strong pump.
Here’s how to perform the Chest Press using a suspension trainer:
- Adjust the suspension trainer handles to hip height.
- Hold the handles and get into the push-up position with straight arms and a braced core.
- Bend your arms to lower your chest between your hands, maintaining a straight body position.
- Extend your arms to push yourself back up to the starting position.
- Repeat the movement for the desired number of reps, focusing on maintaining proper form throughout.
3. Push-up/Fly Combo:
The Push-up/Fly Combo is an exercise that combines a push-up with one arm and a suspension trainer fly with the other arm, creating a challenging and effective chest workout.
Here’s how to perform the Push-up/Fly Combo exercise using a suspension trainer:
- Adjust one suspension trainer strap so that the handle is a few inches above the floor.
- Get into the push-up position with one hand on the floor and the other hand holding the suspension trainer handle.
- Bend your arm and lower your chest towards the floor while simultaneously pushing the suspension trainer handle out and away to the side, performing a fly motion.
- Return to the starting position by extending your arm and pushing yourself back up.
- Repeat the movement for the desired number of reps on that side.
- Rest briefly, then switch arms and repeat the exercise on the other side.
4. Atomic Push-up:
The Atomic Push-up combines elements of a chest exercise with an abs exercise. It serves as the final move for your chest workout, so it’s important to give it your all and push yourself to the limit.
Here’s how to perform the Atomic Push-up exercise using a suspension trainer:
- Adjust the straps so that the handles are around knee height.
- Get into the push-up position with your feet securely in the handles, keeping your hands slightly wider than shoulder-width apart and bracing your core.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Extend your arms to push yourself back up.
- Next, bend your legs and pull your knees towards your chest while keeping your core engaged.
- Extend your legs back out, then bend your arms to lower yourself back into the push-up position.
- Repeat this sequence until your chest or abs reach failure, focusing on maintaining proper form throughout the exercise.
5. Triceps Extension:
The Triceps Extension using a suspension trainer is akin to a bodyweight skull crusher. The absence of a barbell eliminates the risk of it falling on your head, allowing you to push your triceps to failure safely. After all, the name “skull crushers” is quite descriptive for a reason!
Here’s how to perform the Triceps Extension exercise using a suspension trainer:
- Shorten the suspension straps to about waist height.
- Hold a handle in each hand with an overhand grip.
- Extend your arms out in front of you and lean into the handles, ensuring your upper arms are parallel to the floor.
- Bend your elbows to lower your head between your hands, feeling a stretch in your triceps.
- Extend your arms to return to the starting position.
- Repeat the movement for the desired number of reps, focusing on keeping your shoulders relatively stable and allowing the movement to come primarily from your elbows.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/yanalya-freepik.jpg)
6. Triceps Dip:
The Triceps Dip exercise targets both your chest and triceps, making it an excellent finisher for this workout. When done using a suspension trainer, dips become even more challenging compared to bench or parallel bar dips. You’ll need to exert extra effort to prevent the handles from swinging away, leading to increased muscle activation.
Here’s how to perform the Triceps Dip exercise using a suspension trainer:
- Adjust the strap of your suspension trainer to about hip height.
- Stand between the handles and hold them with a parallel grip, palms facing inward.
- Place your feet slightly in front of you and support your weight on your arms.
- Bend your elbows and lower yourself until your upper arms are approximately parallel to the floor.
- Extend your arms to push yourself back up to the starting position.
- Repeat the movement for the desired number of reps, adjusting the difficulty by positioning your feet further out in front of you.
Workout 2 – Back and Biceps
1. Pull-up
Pull-ups are a fundamental exercise for building a strong back. They target muscles like the latissimus dorsi, lower traps, and biceps, making them an essential part of any workout routine. Using a suspension trainer for pull-ups can be slightly easier than traditional pull-ups since your feet stay in contact with the floor, providing extra stability.
Here’s how to do the Pull-up using a suspension trainer:
- Shorten the straps on your TRX so that when you sit beneath the handles, you can just about reach them.
- Hold the handles with your palms facing away from you and your legs out straight in front of you.
- Bend your arms and pull yourself up towards the handles, allowing your wrists to rotate naturally.
- Lower yourself back down by extending your arms.
- Repeat the movement for the desired number of reps.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-larry-jenkins-16899147.jpg)
2. Single-arm Row
The Single-arm Row with a suspension trainer is a versatile exercise that may surprise some individuals who are unaware of its capabilities. By threading one handle through the other, you can create a secure grip for one hand, allowing for effective single-limb training. This exercise serves as a great alternative to single-arm dumbbell rows and aids in identifying and addressing strength and muscle size imbalances between the left and right sides of the body.
Here’s how to perform the Single-arm Row using a suspension trainer:
- Adjust the straps so that the handles are at waist height.
- Grip one handle with your hand and lean back, keeping your feet flat on the floor and legs straight.
- Without twisting your shoulders or hips, bend your arm and pull yourself up towards the handle.
- Extend your arm to return to the starting position, then repeat the movement.
- Complete all your reps on one arm before switching to the other arm and doing the same number of reps.
- To increase the difficulty, extend the straps and lean further back. To make it easier, shorten the straps and position your body at a shallower angle. Adjusting the angle changes the intensity of the exercise.
3. Inverted Row
The Inverted Row, also referred to as incline rows or Australian pull-ups, targets muscles such as the latissimus dorsi, mid traps, rhomboids, and engages the erector spinae muscles as well. This exercise using a suspension trainer is a great spine-friendly alternative to exercises like bent-over rows and seated rows.
Here’s how to perform the Inverted Row using a suspension trainer:
- Adjust the suspension trainer to about waist height.
- Sit on the floor below the straps and grab the handles.
- Straighten your arms and place your feet flat on the floor while lifting your hips up, creating a straight line from your knees through your hips to your shoulders.
- Keep your body straight and your core engaged as you bend your arms, pulling your body up towards the handles.
- Maintain close elbows and straight wrists throughout the movement.
- Extend your arms to return to the starting position, then repeat the exercise.
- To make this exercise easier, bend your legs. To increase difficulty, elevate your feet on an exercise bench while maintaining proper form and alignment.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/master1305-freepik.jpg)
4. Face Pulls
Face Pulls are an effective exercise commonly done using an adjustable pulley machine with a rope handle. This exercise targets muscles such as the rhomboids, mid-traps, and posterior deltoids, working the muscles across and between your shoulder blades. Beyond enhancing upper back size and strength, Face Pulls also contribute positively to posture improvement.
Here’s how to perform Face Pulls using a suspension trainer:
- Hold a handle in each hand and lean back so that your arms are straight. Turn your palms down to face the floor.
- Keeping your body straight and your neck neutral (avoid thrusting your head forward), bend your arms and pull your head up between the handles.
- Focus on engaging your upper back muscles, especially the rhomboids and mid-traps.
- Extend your arms to return to the starting position, then repeat the movement.
- To increase the difficulty of the exercise, move your feet further away from the anchor point and lean back more. To make it easier, keep your body more upright while still maintaining proper form and technique.
5. Hercules Curl
The Hercules Curl is a unilateral or single-limbed exercise specifically targeting your biceps. Although less common, this exercise is effective for achieving an intense biceps contraction and developing a higher biceps peak.
Here’s how to perform the Hercules Curl using a suspension trainer:
- Hold the suspension trainer handle in one hand and stand sideways to the anchor point.
- Keep your feet together and extend your arm while leaning away until your arm is straight. Engage your core to maintain stability.
- Flex your biceps by bending your elbow and curling yourself towards the handle. Focus on contracting your biceps forcefully.
- Extend your arm to return to the starting position, then repeat the curling movement.
- Switch sides and perform the same number of reps with your opposite arm to balance the workout.
6. Biceps Curl
The Biceps Curl exercise resembles preacher curls, a favorite of two-time Mr. Olympia winner Larry Scott, famous for his impressive biceps development.
Here’s how to perform the Biceps Curl using a suspension trainer:
- Hold the handles of your suspension trainer with an underhand grip.
- Extend your arms and lean back until your elbows are straight.
- Brace your core and keep your body rigid.
- Flex your elbows and curl your head up towards your hands, focusing on contracting your biceps.
- Extend your arms to return to the starting position, then repeat the curling movement.
- Continue the exercise for the desired number of reps, maintaining proper form throughout.
![Lower Back Calisthenics Exercises and Workouts](https://colosseumstrength.com/wp-content/uploads/2023/11/Calisthenics-Biceps-Exercise-photohobo-freepik.jpg)
3 – Legs and Abs
1. Pistol Squat
The Pistol Squat, also known as a single-leg squat, is a challenging exercise to learn and master. However, using a suspension trainer can make balancing easier and allow you to use your arms to assist in bearing some of the weight, making the Pistol Squat more accessible and manageable.
Here’s how to perform the Pistol Squat using a suspension trainer:
- Hold the handles of your suspension trainer and step back so that your arms are extended in front of you.
- Shift your weight onto one leg while keeping the other leg extended out in front of you.
- Bend your supporting knee and squat down as far as is comfortable for you, using your arms as needed for assistance.
- Drive through your foot and stand back up to the starting position.
- Repeat the squatting movement for the desired number of reps.
- Switch legs and perform the same number of reps on the opposite leg to complete the set. Adjust the assistance from your arms based on your comfort level and strength.
2. Split Squat
The Split Squat, particularly when using a suspension trainer, is an exceptional unilateral leg exercise. While Bulgarian split squats with a rear foot elevated on a bench are effective, using a suspension trainer offers a more natural range of motion and enhanced comfort. Furthermore, the suspension trainer increases stabilizer muscle recruitment, resulting in a more challenging and rewarding workout experience.
Here’s how to perform the Split Squat using a suspension trainer:
- Adjust your suspension trainer so that the handle is about knee height.
- Stand with your back to the handle and place one foot in the handle.
- Bend your supporting leg (the one on the floor) and extend your other leg out behind you.
- Descend by bending your supporting knee until your front knee is bent to around 90 degrees.
- Stand back up to return to the starting position, then repeat the movement.
- Rest briefly, then do the same number of reps on the opposite leg to complete the set. Adjust the difficulty by adjusting your stance or the angle of your body during the exercise.
3. Sissy Squat
The Sissy Squat using a suspension trainer is a classic leg exercise with a contemporary approach. Utilizing a suspension trainer enhances balance, allowing you to concentrate on maximizing quad engagement. Consider sissy squats as a bodyweight alternative to leg extensions.
Here’s how to perform the Sissy Squat using a suspension trainer:
- Hold a suspension trainer handle in each hand and extend your arms.
- Stand with your feet hip-width apart and toes pointing forward.
- Rise up onto your toes, bend your legs, and push your knees forward while leaning backward, descending as far as your flexibility and knee health allow.
- Use your arms for balance and assistance as needed, but avoid relying on them more than necessary.
- Drive your feet into the floor, extend your knees, and stand back up to the starting position.
- You may experience a pump and burn in your quads after just a few reps, which is entirely normal and indicative of effective muscle engagement.
![Pendulum Squat Workouts and Benefits](https://colosseumstrength.com/wp-content/uploads/2024/01/khosrork-squat.jpg)
4. Curl Bridge
The Curl Bridge exercise is designed to target the glutes and hamstrings while being gentle on the lower back. Although it may not provide the same intensity as exercises like Romanian deadlifts, kettlebell swings, or good mornings, it is still an effective posterior chain exercise. One of its advantages is that it can be done without the need for heavy or bulky workout equipment.
Here’s how to perform the Curl Bridge exercise using a suspension trainer:
- Adjust the suspension trainer so that the handles are about knee height.
- Lie on your back and place your heels in the handles of the suspension trainer, keeping your legs straight.
- Push your hips into the floor to create tension, then curl your heels towards your buttocks by bending your knees. Aim to lift your hips up as high as possible.
- Extend your legs to return to the starting position, lowering your buttocks to about 6 to 12 inches above the floor.
- Repeat the curling and extending motion for the desired number of repetitions, focusing on engaging your glutes and hamstrings throughout the movement.
5. Body Saw
The Body Saw using a suspension trainer is a dynamic variation of the plank exercise. It requires a deliberate weight shift, which challenges your core stability and spinal alignment more intensely. If you find traditional planks easy or monotonous, the Body Saw is sure to provide a more engaging and challenging abdominal workout.
Here’s how to perform the Body Saw exercise using a suspension trainer:
- Set the handles of your suspension trainer to just below knee height.
- Position yourself facing away from the straps and place your feet in the handles.
- Adopt a plank position with your weight resting on your forearms and your body forming a straight line from head to heels. Engage your core muscles.
- Push your arms forward, allowing your body to move backward slowly. This movement increases the load on your abdominal muscles. Maintain tension in your core and avoid letting your hips drop.
- Pull your body back toward your hands by retracting your arms, returning to the starting plank position.
- Repeat the forward and backward movement for the desired number of repetitions, focusing on maintaining proper form and core engagement throughout the exercise.
6. Oblique Crunch
The Oblique Crunch is a core exercise that targets not only the rectus abdominis (the front of the stomach muscles) but also the obliques, providing a more comprehensive core workout.
Here’s how to perform the Oblique Crunch using a suspension trainer:
- Set the handles of your suspension trainer to just below knee height.
- Position yourself facing away from the straps and place your feet in the handles.
- Adopt a push-up position with your legs and arms straight, and engage your core muscles.
- Bend your legs and pull your knees in towards your chest, crossing them towards one elbow.
- Aim to touch your knee to your opposite elbow to fully engage your obliques.
- Return to the starting position and then repeat the movement to the opposite side.
- Alternate between left and right sides for the duration of your set, focusing on maintaining proper form and engaging your core throughout the exercise.
Workout 4 – Shoulders and Arms
1. Pike Push-up
The Pike Push-up is an exercise that targets both the shoulders and abs. Holding a pike position engages the rectus abdominis while performing inverted push-ups to target the deltoids.
Here’s how to perform the Pike Push-up using a suspension trainer:
- Set the handles of your suspension trainer to just below knee height.
- Position yourself facing away from the straps and place your feet in the handles.
- Adopt a push-up position with your legs and arms straight, and engage your core muscles.
- Flex your hips and lift your buttocks into the air, creating a pike position where your upper body is almost completely inverted.
- Without lowering your hips, bend your arms and lower your head towards the floor between your hands.
- Extend your arms to push yourself back up to the starting position, then repeat the movement.
- Continue performing the Pike Push-up for the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.
2. Squat Y Row
The Squat Y Row is a comprehensive full-body exercise that primarily targets the posterior deltoids and trapezius muscles. By utilizing your legs, you generate a slight momentum that aids in lifting your arms overhead. This exercise not only strengthens your shoulders but also elevates your heart rate and promotes increased breathing.
Here’s how to perform the Squat Y Row exercise using a suspension trainer:
- Hold a suspension trainer handle in each hand and step back so that your arms are extended in front of you. Stand with your feet about shoulder-width apart.
- Squat down until your thighs are roughly parallel to the floor, keeping your back straight and chest up.
- As you stand back up from the squat, simultaneously raise your arms above your head and slightly outward, forming a Y shape with your body.
- Pull your upper body forward and slightly in front of your hands, engaging your back muscles.
- Lower your arms back down, bend your legs, and repeat the squat motion.
- Continue performing the Squat Y Row exercise for the desired number of repetitions, focusing on maintaining proper form and control throughout the movement.
3. Rear Delt Fly
The Rear Delt Fly is often associated with targeting the posterior deltoids, but it also engages the middle trapezius and rhomboids. This exercise, typically performed with dumbbells, cables, or a reverse flye machine, can also be effectively executed using a suspension trainer. Its benefits extend beyond shoulder development, as it contributes to improved posture by working the middle trapezius and rhomboid muscles.
Here’s how to perform the Rear Delt Fly exercise using a suspension trainer:
- Hold a suspension trainer handle in each hand and adopt a staggered stance to maintain balance.
- Lean back slightly and extend your arms straight in front of you, palms facing each other.
- Keeping your arms straight, pull the handles apart and lift your chest up toward the ceiling.
- Focus on squeezing your shoulder blades together and keeping your neck in a neutral position without leaning your head forward.
- Return to the starting position by bringing your arms back together, then repeat the movement.
- Adjust the intensity of the exercise by using more or less leg involvement. Using more leg assistance can make the exercise easier, while using less leg involvement can increase the difficulty.
4. Triceps Kickback
The Triceps Kickback is an isolation exercise that targets the triceps, complementing the indirect triceps engagement from previous exercises like pike push-ups. This movement involves extending the shoulders and elbows, resulting in a strong contraction in the back of the upper arms.
Here’s how to perform the Triceps Kickback exercise using a suspension trainer:
- Adjust the length of your suspension trainer straps to about hip height.
- Stand below the anchor point and hold the handles of the suspension trainer with an overhand grip, keeping your arms by your sides.
- Adopt a split stance, with your weight primarily on your back foot for stability.
- Lean back slightly, transferring your weight onto your arms, and bend your elbows to approximately 90 degrees.
- Extend your arms fully, pushing the handles backward until your elbows are straight.
- Slowly return to the starting position by bending your elbows again.
- Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and engaging your triceps throughout the exercise. Adjust the intensity by adjusting the angle of your body and the tension on the suspension trainer handles.
5. Chest Hug
The Chest Hug exercise is similar to cross-body hammer curls, targeting not only the biceps but also the brachialis and brachioradialis muscles. This makes it a comprehensive upper arm exercise that adds variety to your workout routine.
Here’s how to perform the Chest Hug exercise using a suspension trainer:
- Grab the handles of your suspension trainer and lean back so that your arms are extended straight out in front of you.
- Brace your core and pull your shoulders down and back to maintain a stable position.
- Flex both arms and cross them in front of your body, as if you are trying to give yourself a hug.
- Extend your arms back out to the starting position, keeping tension in your chest and arms.
- Repeat the movement for the desired number of repetitions, focusing on squeezing your chest muscles during the contraction.
- Maintain control throughout the exercise to maximize the effectiveness and avoid swinging or jerking motions.
Overview
While freeweight and resistance machine exercises are commonly associated with muscle building, alternative training methods can also be highly effective.
Your body doesn’t distinguish between exercises done with expensive equipment or simpler tools like a suspension trainer. What matters most is the intensity of your workout and the resulting muscle tension and fatigue.
So, whether you prefer training without weights, need a portable fitness solution for travel, or simply want to diversify your routine, consider giving our suspension trainer bodybuilding plan a try.
The TRX suspension trainer, originally developed by a Navy SEAL, has been proven effective by elite athletes and can deliver impressive results for anyone committed to putting in the effort.
References;
- American Council on Exercise. (2014). ACE-sponsored Research: Suspension Training®. Retrieved from https://www.acefitness.org/education-and-resources/professional/expert-articles/5004/ace-sponsored-research-suspension-training
- Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), 359-368. doi:10.1152/jappl.1993.74.1.359
- Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2014). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of Strength and Conditioning Research, 28(1), 84-90. doi:10.1519/JSC.0b013e318297143a
- Lee, K., Park, S., Lim, K., & Kang, S. (2013). Comparison of electromyographic activity in the upper and lower portions of the serratus anterior muscle during five scapular stabilization exercises: A pilot study. Journal of Physical Therapy Science, 25(7), 867-869. doi:10.1589/jpts.25.867
- Owen, A. L., Wong, D. P., Paul, D., Dellal, A., & Orhant, E. (2012). Effect of an eight-week TRX versus traditional resistance training program on performance measures in trained men. Journal of Sports Science & Medicine, 11(4), 768-774. PMID: 24149138
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