Is Trx "lifting heavy"?

CeeBeeSlim

Hi. I was wondering if I should add Stronglifts to my routine. I have fallen in love with my Trx instructor and class - very, very hard core - and I feel like I get a great workout with him three times a week. But am I missing out on the heavy lifting? I do an insanity like class on two other days and do on the last two days a gym class that's close to a Jillian Michaels shred dvd - lunges, squats, rows to music for an hour. Wondering how to combine all this for a great well-rounded routine. Or what to give up to incorporate Stronglifts if Trx is very different. Thanks!

galgenstrick

if you're not progressively overloading your muscles, then I wouldn't consider it heavy lifting.

Cherimoose

What is your overall goal?

nordlead2005

TRX can be heavy lifting, just like regular bodyweight exercises can be heavy lifting.

If you want to lift heavy, then what most people mean is working out in the +80% 1 rep max range. This often means sets of ~8 or less reps per set. If you can do more than 8 reps, then you either would need to increase the weight (or change the movement to increase difficulty for TRX or bodyweight).

As cherimoose asked, what are your goals? That would influence if you should lift heavy and what to change around or eliminate to make that happen.

For example, with my goals (strength, look good, better endurance for Ultimate Frisbee) I do SL5x5 3x/week and run on and off. I don't run a ton as the running part is lowest on my priorities and I don't have much time over my 3x/week workout, but I can do a 5k now compared to before I couldn't make it even 0.5k without having to take a breather.

CeeBeeSlim

Hmm. I want to lose my last 5-10 pounds. I'm currently 132 and would like to lose some more fat all around. I recalled years ago when I wanted to lose weight I joined a cheap gym, and the trainer had me lift pretty heavy - a combo of machines and kettle bells - increasing weight over time and I just realized how that got me to my goal weight. Sometimes i could only get to 6 reps. Because the Trx was sooo hard, I thought it was just a different way of getting the same results, but no?

lorrpb

There are so many ways to make TRX harder that I would think you could get many of the same benefits as heavy lifting programs.

SonyaCele

trx can be hard and is a great workout, but i don't think it would count as heavy lifting because you aren't actually lifting anything.

LKArgh

Lifitng is one form of resistance training. Obviously not the only one, just one of the most fashionable right now. I suspect the question you were meaning to ask is "Is TRX resistance training", and the answer is, it depends on how you use it. If you use it for a strength training program, yes. If you use it for minimal resistance during a mostly cardio workout, or to do stretching exercises, no.
If that helps, while I was into a TRX strength training routine about 3 times per week, I managed to get more definition in arms, shoulders and back than I ever did during periods of lifting. (Without losing weight, so not a matter of uncovering muscles). But, I have also seen routines that I would classify as cardio rather than strenght training.

AJ_G

aggelikik wrote: »

Lifitng is one form of resistance training. Obviously not the only one, just one of the most fashionable right now.

Fashionable is just about the last adjective I would use to describe lifting lol. It is popular because it is the most effective at what it is intended to do. There is no substitute for moving heavy free weights. TRX has it's merits, but it's not free weights and because of that you will not get the same level of muscle fiber activation no matter how heavy you go. You will also not develop your muscles as fully as you can with lifting free weights. That's just a fact.

heybales

If you can't do more than 15 reps of whatever you are doing with good form (and don't do bad form) - then yes it's heavy for you. Actually, several studies have shown upwards of 20 reps can still cause hypertrophy if indeed almost failure at the end.

Gravity challenged folks aside - you don't have to be lifting anything besides yourself to reach that level for perhaps a long while. Those folks probably forget that they are lifting their own weight when doing squats and deadlifts, besides a bar.

And make those 3 sets x 5 to 15 reps if you can manage it - you got yourself a good program there that can progress with reps until needing to increase the weight matters.

LKArgh

AJ_G wrote: »

aggelikik wrote: »

Lifitng is one form of resistance training. Obviously not the only one, just one of the most fashionable right now.

Fashionable is just about the last adjective I would use to describe lifting lol. It is popular because it is the most effective at what it is intended to do. There is no substitute for moving heavy free weights. TRX has it's merits, but it's not free weights and because of that you will not get the same level of muscle fiber activation no matter how heavy you go. You will also not develop your muscles as fully as you can with lifting free weights. That's just a fact.

Of course it is fashionable. It is what you are supposed to be doing to be cool right now. It does not mean it is any less effective of course.

nordlead2005

CeeBeeSlim wrote: »

Hmm. I want to lose my last 5-10 pounds. I'm currently 132 and would like to lose some more fat all around. I recalled years ago when I wanted to lose weight I joined a cheap gym, and the trainer had me lift pretty heavy - a combo of machines and kettle bells - increasing weight over time and I just realized how that got me to my goal weight. Sometimes i could only get to 6 reps. Because the Trx was sooo hard, I thought it was just a different way of getting the same results, but no?

If your goal is to lose weight, then lifting heavy won't directly get you there. Eating at a calorie deficit will get you there. If it motivates you to eat right (eat in a deficit), then it indirectly helps.

Lifting heavy is a very effective way to build or maintain muscle and increase strength. At the beginner and intermediate levels you can achieve those goals with TRX or bodyweight exercises. If you are working in the low rep range and getting a full body workout, then it will help you maintain muscle.

While free weights do allow you to "more fully" develop your muscles, unless you have a goal of lifting huge amounts of weights or having huge muscles they may not be needed. You can always transition from TRX to free weights when you get to the point that TRX is no longer allowing you to progress with strength.

Assuming you are running a good program, I'd continue to use TRX to build strength until you are no longer seeing the results you want to get.

mtpage04

Another consideration for trx training might be to wear a weighted vest while you train. As long as you can maintain proper form and balance it would add additional resistance.

AJ_G

aggelikik wrote: »

AJ_G wrote: »

aggelikik wrote: »

Lifitng is one form of resistance training. Obviously not the only one, just one of the most fashionable right now.

Fashionable is just about the last adjective I would use to describe lifting lol. It is popular because it is the most effective at what it is intended to do. There is no substitute for moving heavy free weights. TRX has it's merits, but it's not free weights and because of that you will not get the same level of muscle fiber activation no matter how heavy you go. You will also not develop your muscles as fully as you can with lifting free weights. That's just a fact.

Of course it is fashionable. It is what you are supposed to be doing to be cool right now. It does not mean it is any less effective of course.

And here I thought I was lifting to get stronger and preserve muscle but now I find out in reality I'm doing it to be cool...

SonyaCele

i'm not sure if this was mentioned, but TRX requires so much stability that you lose the ability to go heavy because you are only as strong as your weakest link, which on the TRX is stability muscles. Heavy lifting often involves adding some stability such as a barbell in order to be able to go heavy. Dumbbells are less stable than a barbell, but still more stable than the TRX. Every type of lifting has its pros and cons. TRX you just aren't gonna be able to go as heavy as you can under a barbell, no matter what you do. Those big massive muscles like your glutes and pecs aren't gonna rip up as much from the TRX as they will from iron.

I'm a heavy lifter, and i'm also a big fan of trx workouts. I have one at home, and its great for general fitness, endurance, abs, mobility, stretching etc. But there is no way i can get a heavy lifting workout on it, not even close. thats not to say you can't get a great workout on it. it is what it is, and thats not heavy lifting.

heybales

Remember context for comparisons.

How long have you been lifting - how long have they been lifting?

Massive difference I'd suggest.
And it's exactly those supporting muscles that are usually the weak link when starting traditional barbell routines too - your form improves, aka supporting muscles work better, now you start working the main muscle.

CeeBeeSlim

Hi Everyone. Do you think I'm putting too much emphasis on "lifting heavy"? I was trying to put together a comprehensive plan - calories - check; food scale - check; cardio - check; resistance training - check. When I read other posts about women "lifting heavy" and how that made quite a difference, I wondered if I was missing that piece recognizing technically i don't need it for my goal - fat loss with visible muscle. As hard as Trx is for me, it's different than what I see some women at the gym do - lift - either with barbells or Dumbbells doing squats, overhead presses, rows, etc. and increasing the weight over time. If Trx accomplishes the same, I'm good with that; but wondering if I should be going over to that section of the gym, too, for faster or better results?

SonyaCele

trx does not accomplish what the girls in the weight room are doing, and the girls in the weightroom are not accomplishing what the TRX does. they are two different things. If your goal is just plain old visible muscle, that happens through your diet. Any kinda exercise will do. If your goal is visible muscle in the form of a body builders body, then you need to hit the free weights.

mbaker566

you will gain muscle. look up things like you are your own gym and convict training. those are bodyweight exercises. working with TRX straps will help you too

cafeaulait7

It can be enough resistance training, imho, if you find a set of 'lifts' that work everything you need, your own weight is heavy enough, and you can progress it. If you can't do the weight/rep scheme that is hypertrophy or strength range, then it will be more like general exercise than the kind of resistance work folks mean here.

OTOH, to just preserve muscle I think you might be fine in any case with it as long as it's hard and progressive (because there is obviously some heavy resistance going on).

I've never done it, btw. I don't know how much 'help' is offered through the straps. But considering who all likes it here, I take it it's nice and heavy at least if you use it a certain way

CeeBeeSlim

Thanks so much. Whew!! It is definitely hard and heavy!

LKArgh

CeeBeeSlim wrote: »

Hi Everyone. Do you think I'm putting too much emphasis on "lifting heavy"? I was trying to put together a comprehensive plan - calories - check; food scale - check; cardio - check; resistance training - check. When I read other posts about women "lifting heavy" and how that made quite a difference, I wondered if I was missing that piece recognizing technically i don't need it for my goal - fat loss with visible muscle. As hard as Trx is for me, it's different than what I see some women at the gym do - lift - either with barbells or Dumbbells doing squats, overhead presses, rows, etc. and increasing the weight over time. If Trx accomplishes the same, I'm good with that; but wondering if I should be going over to that section of the gym, too, for faster or better results?

This is why I mentioned to another poster that lifting heavy is the new cool thing, especially for women. It is awesome exercise to build strength, of course it is not new, but it is currently what you "are supposed" to be doing. Maybe because of crossfit? It will get you results, same as will bodyweight training, TRX or several sports involving resistance aspects. The most effective will be the one you will actually be doing. Find what you enjoy, what you can do (based on equipment, time etc) and go for it. If you stop seeing progress, or start feeling ready for a change, then look for something new. If the main goals are aesthetic and/or general fitness and strength, most resistance training routines will get you there. Now, if you want to become a powerlifter, you will need to actually lift. Or if you want to compete in calisthenics, you will have to get serious aboyt bodyweight training.