Post by carclar on Feb 3, 2012 14:04:11 GMT
Today I used the TRX suspension training for the first time. It is very easy to use and very easy to set up. It's very portable and fits into a small bag. It is accompanied by an instructional DVD (that I didn't watch) and a Quickstart & workout guide (that I did read). It also comes with 2 cards. Card 1 is a 'TRX Endurance Circuit' and card 2 is a 'TRX Metabolic Blast.
So that is all positive so far. You can pay extra for an attachment that lets you attach it to a door frame (If you have a chin up bar you won't need the attachment). Otherwise you just loop it around something high (the squat rack and cable machine both worked fine). If outdoors a branch on a tree will suffice (as long as the branch can take your weight). So from that point of view it's quite versatile. You can bring it with you if traveling etc etc.
I used it in the gym. The first problem with this, is my pet hate is people recovering on the machines. In particular the squat rack or the cable machine as they are the ones that I use and they tend to be in demand. So hooking this thing up and doing a full workout on it is going to lead to fights as you are taking over a machine for a good solid 20mins.
The book has 12 suggested exercises with various levels of progression for each exercise.
1. Squat series.
Ranged from a standard squat and progressed to a single-leg squat with a hop. Hated it. It did nothing for my legs or glutes. It was all in the arms. Definitely would not recommend it being used for squats in any shape or form.
2. Sprinter's start series.
Ranged from Sprinter's start with both feet on the floor to Sprinter start with knee up ad double hop. I didn't like this either. I don't do anything that resembles this in my normal workout but from the pictures it doesn't remotely look like what a sprinter does. I just don't see the point of the exercise.
3. Hamstring series.
Ranged from Hamstring curl back flat on floor to hips raised arms raised. I could feel it on the final progression. It's ok on the hamstrings.
4. Row series.
Ranged from Back row to single arm back row. It was fine for the rows. Wouldn't have any concerns that it's working the right muscles.
5. Chest press series.
Ranged from upright chest press to push-ups. Again it faired ok. On the push-ups, I wasn't to keen on it as I found it hard on the wrists and it felt that bit too unstable. I worried that I could end up with a sprained wrist easy enough.
6. Deltoid fly series.
There's no getting around it. You can only do a T & Y with it. You are missing the W & L's. Now it is sufficient for the T & Y but if you want a full upper back workout you'll want the w & L's also.
7. Roll out series.
Ranges from a Standing roll out to a Kneeling roll out. It's meant to be a core exercise and try's to be a trx version of a prone pike on a stability ball. However, a prone pike on a stability ball is much tougher than this.
8. Plank series.
Ranges from feet suspended plank to feet suspended side plank. It was fine. I do a tougher version than the trx allows but it was fine. On the side plank I couldn't quite manage to get my feet on top of each other when they were in the trx but that's just a small gripe.
9. Suspended crunch series
Ranges from Suspended crunch & oblique crunch on forearms, to performing them on your hands. Yeah, they can be done using the trx. At this stage I was completely fed up with the TRX.
10. Flexibility series.
Lower back stretch. Didn't feel any stretch. Much better to do a lumbar roll on a mat.
11. Long torso twist stretch. Again didn't feel any stretch.
12. Chest and Torso stretch. No stretch on this one either.
I know I have slated it. I probably am not the right person to review it, but I had it in my possession. As a system of doing body resistance exercises yeah you can do them with it, but it is not going to be as good a core workout as just using a stability ball and bench. If you are starting out and new to weight training, then yes it will start you off and get your core in ok condition, however, that's it then. You can't progress any further with it, so it is limited to about 6 months use and you will have outgrown it.
I will not be using it again. I was annoyed that I had given up a weights session to try it out, but in the interest of giving it a review I persevered with it.
Hope it helps
C
So that is all positive so far. You can pay extra for an attachment that lets you attach it to a door frame (If you have a chin up bar you won't need the attachment). Otherwise you just loop it around something high (the squat rack and cable machine both worked fine). If outdoors a branch on a tree will suffice (as long as the branch can take your weight). So from that point of view it's quite versatile. You can bring it with you if traveling etc etc.
I used it in the gym. The first problem with this, is my pet hate is people recovering on the machines. In particular the squat rack or the cable machine as they are the ones that I use and they tend to be in demand. So hooking this thing up and doing a full workout on it is going to lead to fights as you are taking over a machine for a good solid 20mins.
The book has 12 suggested exercises with various levels of progression for each exercise.
1. Squat series.
Ranged from a standard squat and progressed to a single-leg squat with a hop. Hated it. It did nothing for my legs or glutes. It was all in the arms. Definitely would not recommend it being used for squats in any shape or form.
2. Sprinter's start series.
Ranged from Sprinter's start with both feet on the floor to Sprinter start with knee up ad double hop. I didn't like this either. I don't do anything that resembles this in my normal workout but from the pictures it doesn't remotely look like what a sprinter does. I just don't see the point of the exercise.
3. Hamstring series.
Ranged from Hamstring curl back flat on floor to hips raised arms raised. I could feel it on the final progression. It's ok on the hamstrings.
4. Row series.
Ranged from Back row to single arm back row. It was fine for the rows. Wouldn't have any concerns that it's working the right muscles.
5. Chest press series.
Ranged from upright chest press to push-ups. Again it faired ok. On the push-ups, I wasn't to keen on it as I found it hard on the wrists and it felt that bit too unstable. I worried that I could end up with a sprained wrist easy enough.
6. Deltoid fly series.
There's no getting around it. You can only do a T & Y with it. You are missing the W & L's. Now it is sufficient for the T & Y but if you want a full upper back workout you'll want the w & L's also.
7. Roll out series.
Ranges from a Standing roll out to a Kneeling roll out. It's meant to be a core exercise and try's to be a trx version of a prone pike on a stability ball. However, a prone pike on a stability ball is much tougher than this.
8. Plank series.
Ranges from feet suspended plank to feet suspended side plank. It was fine. I do a tougher version than the trx allows but it was fine. On the side plank I couldn't quite manage to get my feet on top of each other when they were in the trx but that's just a small gripe.
9. Suspended crunch series
Ranges from Suspended crunch & oblique crunch on forearms, to performing them on your hands. Yeah, they can be done using the trx. At this stage I was completely fed up with the TRX.
10. Flexibility series.
Lower back stretch. Didn't feel any stretch. Much better to do a lumbar roll on a mat.
11. Long torso twist stretch. Again didn't feel any stretch.
12. Chest and Torso stretch. No stretch on this one either.
I know I have slated it. I probably am not the right person to review it, but I had it in my possession. As a system of doing body resistance exercises yeah you can do them with it, but it is not going to be as good a core workout as just using a stability ball and bench. If you are starting out and new to weight training, then yes it will start you off and get your core in ok condition, however, that's it then. You can't progress any further with it, so it is limited to about 6 months use and you will have outgrown it.
I will not be using it again. I was annoyed that I had given up a weights session to try it out, but in the interest of giving it a review I persevered with it.
Hope it helps
C