Suspension Trainer

Suspension Trainers

Ssuspension trainers and other “instability platforms” like it are found in millions of homes (maybe even yours) and virtually every gym—but, for building muscle, strength, and performance, do they work as well as good, old-fashioned weights? The answer seems to be yes.

In a study in the Journal of Sports Science and Medicine, 36 healthy, untrained guys circuit-trained three days a week for seven weeks, doing traditional exercises (presses, snatches, curls) with weights and cables, or similar moves on a Suspension Trainer, with a few Bosu ball exercises thrown in as well. (For a comparison of the workouts, click here.)

So what exactly did the guys in this study do to produce results similar to weight training? Twelve guys used either a suspension trainer or Bosu ball in their training program and 10 guys used dumbbells, barbells and cables. Swap these instability moves swap into your workouts to switch things up and still get iron-fueled gains.

DIRECTIONS In the study, two different routines were alternated in both training programs every week for seven weeks. The subjects did three sessions per week for a total of 21 sessions.

TRADITIONAL WEIGHTLIFTING WORKOUT ROUTINE 1
1. Lat Pulldown
2. Dumbbell Lunge
3. Dumbbell Incline Bench Press
4. Dumbbell Step Down
5. Dumbbell Shoulder Press
6. Power Snatch
7. Dumbbell Biceps Curl
8. Cable Triceps Pushdown

INSTABILITY WORKOUT ROUTINE 1
1. Suspension Trainer Lat Pulldown
2. Bosu Ball Lunge
3. Suspension Trainer Incline Pushup
4. Bosu Ball Step Down
5. Suspension Trainer Incline Front Raise
6. Similar Movement TRX/Bosu
7. Suspension Trainer Biceps Curl
8. Suspension Trainer Swinging Triceps Extension

The Pullup-Pushup Workout

TRADITIONAL WEIGHTLIFTING WORKOUT ROUTINE 1
1. Cable Seated Row
2. Dumbbell Side Lunge
3. Decline Pushup
4. Barbell Stepups
5. Barbell Upright Row
6. Barbell Back Squat
7. Cable Overhead Triceps Extension
8. Cable Overhead Biceps Curl

INSTABILITY WORKOUT ROUTINE 2
1. Suspension Trainer Low Back Row
2. Bosu/Suspension Trainer Side Lunge.
3. Bosu Decline Pushup
4. Suspension Trainer Stepups
5. Similar movement. Suspension Trainer
6. Bosu Medicine Ball Squat
7. Suspension Trainer Overhead Triceps Extension
8. Suspension Trainer Biceps Curl

 

The take-away.
A training plan that includes suspension training can give you yet another way to get to your fitness goals. Breakiing up your training will lead to faster gains and quicker results. NO Passion ... NO Success.

… Just do something. The results will Come!!!!

Call Steve, In-Training Sports | 561-281-8330
In Training Sports
www.intrainingsports.com
Personal Trainer, servicing West Palm Beach, Palm Beach, Wellington and Jupiter Florida
3131 Village Blvd, #305
West Palm Beach, FL 33409