First bar muscle up without training for it?? :O
Published: Tue, 02/19/13
Yo guys what is up! hope your having a kick ass day!
I am super exited and pretty much feel invincible because I got my first official bar muscle up earlier today!
Now what surprised me is that I was able to do it, even tough I rarely train for muscle ups
Yup that's right, So how the hell did this happened then?
Well I could blame it on the fact that I was fasting & felt light today, but I know that wasn't the reason
About a month ago I started doing 2 versions of the standard pull up and this has improved my explosiveness & strength BIG time!
The 2 simple pull up variations are:
- Explosive Pull Ups
- Weighted Pull Ups
These 2 have been crucial to getting my first muscle up even tough I don't directly train for it
Explosive Pull Ups: the goal of this pull up is to simply explode as high as you can - try to get your chest get over the bar
The main different between this explosion & a muscle up is that you are not using any hip drive (or very minimal)
The main Focus is to explode with your arms and back muscles, so you get used to engaging these muscles
Just adding 1 set of 5-10 reps to your first set of pull ups is enough for this
The goal is not to reach fatigue, if not to train your CNS to drive more energy trough your upper body, so when muscle up time comes you can really explode up!
Weighted Pull Ups: I love to add weights to my BW training, so once I could do 15 pull ups I added 25, 45 & 52 pounds of extra weight
I wasn't able to get as many reps anymore, but the strength that weighted pull ups build is incredible, as you are training your Central nervous System to generate a lot more force
Get a weight that will let you only get 2-6 reps
- 1 day of the week do 3 sets of 6 reps
- & another day focus on 5-6 sets of 2 or 1 rep maxes
I would suggest that you get to the point where you can do 15 pull ups first before doing a muscle up, as this move if done incorrectly can put a lot of strain on your wrists & elbows (and having pain is no fun)
And that's it, since adding these 2 variations about a month ago I was finally able to get my first muscle up today....Am still a beginner at muscle ups, but now that I have conquered one, things will only get better!
Add these 2 variations to your training & you'll be closer to getting a full bar or ring muscle up!
=====================
Recommended Resources
=====================
Lean Hybrid Muscle - Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts
Bodyweight Bodybuilding - Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)
Grow Stronger Method - Get Stronger & Lift Heavier Weights Without Adding Bulk!