How to build muscle with the TRX?

TRX (Total Resistance exercise) literally means "total resistance exercise". It's an accessory that can be used for both bodybuilding sessions and fitness training.

What is TRX?

The TRX is made up of two straps, which can be attached at one end for muscle-strengthening sessions. The other end can be attached to a variety of supports: a wall, a door, a pull-up bar, a tree, etc.

With TRX strapsThese machines allow us to work the whole body, and are ideal for strengthening muscles. They offer a multitude of exercises and encourage deep muscle work. The exercises are performed in suspension, to work the muscles in different ways. TRX muscle-building sessions are always performed at body weight, with the abdomen sheathed to maintain balance.

The straps are available in various variants; of the Go model the Home range for the home, and more mid-range, to the Pro version more expensive but can withstand a more intensive session. Finally, there is a model that is a bit on the fringe, the "Rip Trainer" which is rather indicated to him to carry out rotations; because it is not presented in the form of straps but of a rigid bar. It is to be privileged to reinforce the stabilizing muscles of the trunk and to target the back muscles.

By whom and how was it invented?

The Total Resistance exercise was invented by Randy Hetrick, an elite commando of the US NAVY Special Forces (also known as the Navy Seal).

It was initially to respond to a training problem that Commander Hetrick invented what would become the Total Resistance exercise. He noticed that in case of deployment, it was impossible to do muscle strengthening in a conventional way. Hetrick then had the idea of hanging a parachute from a tree and carrying out his first training sessions with his improvised weight training equipment.

Easy to carry and store, it already allows him to perform his rehearsals with a minimum of preparation.

Once back in the United States, he decided to commercialize his idea by trading in his parachute straps for more traditional adjustable straps.
Its TRX straps are quickly becoming part of the sports routine of the entire US Army; they have already sold several million units since 2005.

How do I install and attach the Total Resistance exercise?

The Total Resistance exercise is made up of two straps, which are connected together at one end to create an attachment point. This allows it to be attached to any support if it is strong enough to support body weight exercises.

Understanding the use of Total Resistance exercise in weight training

The Total Resistance exercise has a very wide range of uses. This makes it ideal for beginners and advanced users alike. Depending on the degree of difficulty of the workout, you'll be able to build muscle or tone your body.

To use it, you simply grasp the straps (sold with handles) at one end and then choose exercises adapted to the area of the body you wish to work.

Whatever the exercise, this sport of suspension will always work the deep muscles and will allow a muscular reinforcement of the back and thus of gainage, by preserving the articulations.

It is therefore a versatile accessory that can correspond to athletes focused on muscle building and development and work hypertrophyThe TRX is a great way for athletes to get their strength up, as well as for other athletes who prefer to do strength training or even crossfit training. Anything is possible with the TRX.

Building muscle with the TRX

The strengths of the Total resistance exercise

This tool offers you the possibility to vary the inclination, time under tension and range of motion for any muscle or body part. Be it shoulders, back, arms, thighs, abs or other muscles. These muscle-building exercises are as intense as lifting weights, barbells or dumbbells. You won't need to go to the gym if you've got a good rack to hang your trx on. So you can train wherever you like. Be careful, though: the support you use to anchor your straps must be very sturdy.

With the trx straps, you can work all the muscles but also the abdominal muscles, and the obliques of the abdominal belt. You will improve your flexibility. Whether it is the back, arms, legs, absThis can be done with exercises such as gluteal muscles, push-ups or even squats: beware of muscle soreness!

The disadvantages of training with a TRX program

There are some like in any training, but here they are in the minority.

A circuit training with this type of bodybuilding strap makes it possible to work the whole body by adapting oneself the force that one wishes to impose on its muscles.

This guarantees a constant and progressive progression while exercising at home.

If there was a flaw, it would perhaps be the systematic solicitation of muscle groups of the upper and lower body and the abdominal strap almost inevitable with this type of equipment following the use of straps. This is called tri-muscle training.

This makes working out with the trx particularly intense. And finally, if the trx support is unreliable, it can be dangerous if you fall.

Example of TRX exercises

A typical workout, or trx training or trx force (as the Americans say), can be quite simple. To begin with, perform rounds including push-ups and lunges, followed by sessions varying in amplitude according to your level: 35 to 40 seconds per muscle, with rests of around 2 minutes.

Approximately 5 to 6 laps are required to obtain results, and bulk up. However, be sure to control the movement so that you only work on the desired areas. Each movement must obviously be performed correctly to avoid injury. A manual of all the exercises is usually included with the purchase of TRX straps.

TRX, an interesting method for all good body-builders

The TRX is an undeniable asset for all practitioners, from beginners to advanced.
Highly prized by top athletes for its versatility and scalability, it has become the essential accessory for working all the muscles and joint structures, which are too often neglected and responsible for injuries.

For those wishing to sculpt the whole body and build muscle mass, the TRX offers the possibility of constant progression by varying the anchor point or carabiner.

This technique will enable them to increase the intensity of their training and gain strength and muscle mass as they go along. As for those who prefer to work on strengthening and improving their physical condition through various weight-bearing exercises, the TRX will be an indispensable ally in any all-round workout.

Whether you consider TRX as an accessory or a method in its own right; whether it's a way of "breaking up the training routine" to recruit all the muscles that are sometimes difficult to isolate in traditional bodybuilding, or whether it's a way of gradually getting into bodybuilding and thus increasing your physical capacity on a more regular basis, TRX must be considered as a serious option, or even for some people as indispensable!

A minimum of material, a compactness defying all competition with a risk of injury almost nil (this one only over-stresses the wrists), we will quickly understand the success of this inexpensive accessory and its adoption by millions of followers.

How to build a TRX?

You can build a TRX yourself. By purchasing the different elements below, you are sure to save money.

You will need :

• 2 Resistance straps with spring locking system of about 1 meter (lashing style).
• 1 PVC plastic tube - diameter 2 to 2.5 cm (for 2 handles of about 15 cm each).
• Sanding paper (medium grit sandpaper).
• 2 carabiners.
• Foam for the handles.
• Strong tape or glue for the foam.

Start by making the handles. Cut 2 PVC tubes about 15 cm long. Measure according to your hand width and cut accordingly. Use sandpaper to smooth the sides of the tubes so they don't stick to the strap or your skin.

Then surround them with polyurethane foam and fix them. Either with large scotch tape or with glue for this material.

Slide the strap in, form a triangle and hook it with the locking system, leaving the long length.

At the end of this length make a knot. Either a double slip knot or a bowline. The loop at this end is used to insert the carabiner.

Check the tension and knots for your safety. You can then fix your straps on a very strong support.

If you want to build your own weight training equipment, you can read this article: How to make your own bodybuilding weights?

Conclusion

Whether you're looking for a new full body method or to add to your regular set, the TRX is the perfect all-rounder. It adapts to you and your training location.
It will seduce you by its adaptability, combining robustness and nomadism.

Would you like a program with elastics, TRX and rings?

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