Training routine query (Suspension/TRX)

[Asauka]

Good day MP!

First of all I'd like to say how great this forum has been for information so far to helping me change my routine and diet for the better. However I come to you today hoping for some help.

First is the backstory; I started lifting weights about 3-4 months ago in my own home with a bar and some weights, nothing fancy just some squats, presses and that to hit pretty much every muscle in my body. I didn't intend on joining a gym at the time due to an anxiety disorder (which ironically is also the reason I started doing weights).

However I started getting a bit of a bad lower back from lifting the weights from the floor so I had to stop for a week and in that time I decided the best solution was to take the leap and join a gym (Scary!)

I worked out a routine with the guy who did my induction who was suprisingly passionate (and very impressed with my homework I did) and showed me the suspension training, as it would be alot better for my back and help with my core strength. At first I was sceptical but I trusted his word and I've been giving it a try.

So for the last 6 weeks I've been doing the following:

4x8 Chest Press*
4x8 High Bicep Curl*
4x8 Tricep Press
4x4 High Y Shoulder Raise followed by a Straight up (?) then a T-Shaped Raise

Now for my legs, I couldn't find it challenging enough on my legs to squat on the TRX so at the moment I'm doing 4x8 45kg Back-loaded Squats (Moved up from 30kg since I started but might look at increasing that more often).

And for abs I'm doing some weird ball rolling thing, I can't find the name for it on here .

Now the TRX exercises I marked with a * I'm currently not really finding challenging enough and wonder if it's time to move away from the TRX for those, however I am not a fan of isolating lifts, not yet at least. The Bicep Curl is challenging at the time in the last 2 sets but it doesn't seem to be showing any results so far.

I suppose I should REALLY get to what I'm wanting help with...

Are there any good alternatives for the Chest Press and Bicep Curl on the TRX? Noting that the Chest Press is probably the most challenging on my abs and back for stability.

Is there a time I should drop the Suspension exercises in total? There's very little information around as to what level it can really take you too, while I know that you can always change the angle at which you take the exercises and that I question how long it will be effective for.

I rarely feel the burn next-day however I am currently using Kre-Alkyn on training days, but since recent weeks I've not really felt that same pain I got the day after since maybe 2 weeks since starting workouts on the TRX. Now I know not feeling the ache the day after doesn't mean it's not working but I still must question if I should change the routine away from it.

I thank you for your time and I believe I wrote more then I should of but too much information is better then too little!

Speaking of information I forgot to mention:

Age: 22
Weight: 66kg
5% Bodyfat
Aim: Strength training and lean muscle, looking for performing in sports like Tennis when I start it up again and looking at starting a martial art.

I thank you for taking the time to read this!

[Tauren]

Hi there and welcome to the forum.

Had to go and Google that TRX thing, it looks... interesting Hopefully someone here can advise you where to go in your training. That thing looks waaaaay over-complicated to me, but what do I know.

Sorry, I'm nitpicking here, and its not really relevant to your post even, but...

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Weight: 66kg
5% Bodyfat

Seriously? Thats practically contest bodybuilder level of shredded. Either there's some measuring error going on, or you must be ripped as hell already.

[dope540]

yo man. welcome.

i train with a suspension/trx sometimes. i got the lifeline jungle gym.

try one legged squats using hte trx as a light support.

for the chest, go incline.

[Asauka]

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Seriously? Thats practically contest bodybuilder level of shredded. Either there's some measuring error going on, or you must be ripped as hell already.

I thought that much but I've always been very skinny and I've lost some of what I had since I started, but put on weight... If that makes sense. I am a bit skeptical about the 5% so maybe it's safer to add a few % onto that and be safe.

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yo man. welcome.

i train with a suspension/trx sometimes. i got the lifeline jungle gym.

try one legged squats using hte trx as a light support.

for the chest, go incline.

See the one-legged squat was what I tried and I just didn't get on with it, perhaps I just need to look over the technique. However I actually enjoy using free-weights for squats, it's one of the few free weights I actually enjoy doing and hope to keep it up.

What has your experience with the suspension training been? I will give the inclined a tryout over the next week and see how that works for me.

Many thanks to both of you!

[Wraith]

Hi there,

Spotted the TRX in the title and my eyes lit up, used to have a set of them on each dual-assisted pulley at my old gym. Miss them every time I go down the gym if I'm honest

Now I'm a little hazy, but let me have a think.

Legs wise... the TRX can actually be pretty damn brutal. The ones I remember being tough were:

1 Legged Squats - Self explanatory here, but the technique was.. when standing on your right leg and upright, your left leg should be up (knee up anywho, keep the leg at 90% at the knee) I could almost do with MS paint here... as you squat down on your right leg, your left leg should swing back slowly, to the point that you almost kneel down on your leg leg, then fire up on your right, returning your left knee nice and high.
"Spiderman" jumps - Start far to the right, start nice and deep, and jump as high as you can and to the left, bit like a pistol jump but using the TRX strap to control your movement from left to right
1 legged "Spiderman" jumps - So.. even worse, on the right hand side.. start on your right leg, left leg in the 1-legged squat position, lower, and fire yourself up from the deepest point up and to the left, swing round and aim to land on your leg left, and your right leg lowered to almost kneeling... then fire from this low position back to the right... (This is quite hard to explain!)
Hamstring Curls - Look up the swiss-ball hamstring curl, and then lower the straps so they're about 6-8 inches above the ground, lie on your back infront of them, put your feet in the straps and tuck your hips high up in the air whilst pulling your feet in towards your bum (the swiss ball explanation should help)

I did a whole leg session once with an instructor, and almost vommited my legs were so tired haha


If abs/core need improving, there's a tonne of exercises you can do on the TRX.. a favourite of mine was knee tucks and pikes.

Look up Knee Tucks on a swiss ball, and Pikes on a swiss ball, but instead you'll have your feet through the loops of the TRX.

There are tonnes more, but my memory is lacking...

Chest wise.. You can either do push ups with your feet through the hoops, or you can do varying depths of push ups, e.g. leaning away from the TRX strap-on point, lean far in, feet on floor and do push ups, nice and wide if you really want to destroy your chest. You can also do Flyes in the same position, don't go too deep to begin with.. and also "Crucifixes" where you lean forward holding both straps, in a t shape, hold for 10 seconds, then move your arms slowly to vertical high, to a I shape.. and hold for 10 seconds, rinse and repeat..

Hope some of that makes sense, if any other amazing TRX ones come to mind I'll post!

Ooooh, yes... I've forgotten what he call them.. but.. Squats (as normall) but you hold your arms vertically upwards the entire time, keep the straps as taut as you can - brings your shoulders into it, nice and brutal and harder to balance on legs without so much strap help

[Martin Brown]

How about learn to lift weights properly and use those?

I like the TRX - but I wouldn't want to live on the thing!

[Wraith]

TRX were always just a supplementary functional work out for me at the end of a lifting session, I agree with MB on this one - useful for building up core strength and confidence though

[Asauka]

Thank you for posting Wraith,

The first leg squat you mentioned was the one I originally tried, I guess I'm definately getting the technique wrong so I might have to get assistance from the trainer who showed me the TRX originally because I must be doing it wrong!

I like the sound of the Pike and Knee Tucks, sounds like it'd work alot better then the current exercise I'm doing on the Swiss Ball (didn't know it was called that, so thanks for that!). Would you recommend doing them both or alternating per workout?

As for the crucifixes... I looooove the sound of that, so much so that I want to go try it out now! I'm definately going to give that a try, it sounds brutal! Just what I needed! I was doing the first kind of push-up that you mentioned, where you lean away and I just didn't get enough out of it personally.

Again, thank you!

EDIT: I don't really believe I can live on them forever and I found the "learn to lift weights properly" to come off a bit offensive. I do believe that I have to move away from the TRX in the future but not yet. I didn't choose the TRX because I didn't know HOW to lift the weights.

[Wraith]

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Would you recommend doing them both or alternating per workout?

As for the crucifixes... I looooove the sound of that, so much so that I want to go try it out now! I'm definately going to give that a try, it sounds brutal! Just what I needed! I was doing the first kind of push-up that you mentioned, where you lean away and I just didn't get enough out of it personally.

personally I used to fit in a little abs circuit, of knee tucks/pikes, and a few other bits and bobs for core and do it every session, or if you have enough ab work outs - make up two little groups of favourite exercises and alternate. Every session I do ends with core, but it's down to preference really! might be overkill hah

one word of warning on the crucifixes.. don't lean too hard into them first time, I almost dislocated a shoulder when I collapsed through it haha (in front of the trainer too.. and he was the one telling me to lean into it more!!)

The chest press can be mixed up a little, going really wide can make it more chest focused, or narrow and more tricep

Have fun with them, but real weights are the way forward! And eat more - sounds like you could do with some bulk on you!

[Asauka]

Making a note: Don't fall on face with crucifixes

I might have to make the move to the free weights sooner then I thought if I can't make it challenging for me, which means starting from scratch on my plan. Might even start scratching up a routine now(work is that much fun at the moment!) and then seriously consider when I make the TRX a secondary utility for core and abs.

As for the diet, I've got a crazy high metabolism and I'm still trying to work on the best diet to stick too. I've got a good one at the moment and I'm not unhealthily skinny, at least I don't look it lol.