Why are these exercises so effective:
#1 - Weighted & Explosive Pull Ups:
The muscle up
is an explosive move & you wanna train your nervous system to be explosive on command. By adding weight you train your nervous system to generate more force when doing pull ups.
The explosive pull ups will also train your nervous system to generate more force and teach yourself how to catch the bar once you let go of it.
Next time you are at the gym do:
- 3 sets of weighted pull ups for 3 reps. (focus on exploding really hard)
- 3 sets of 3-6 explosive pull ups (like I showed them on the video
here)
Since you are training your nervous system you wanna keep the reps low and the weight/intensity high.
#2 - Bar Pull Over:
This move will help you get used to being on top of the bar and also teach you the
proper mechanics you should have at the top of the muscle up. You can see my bar pull over tutorial here but I will talk more on how to do this exercise tomorrow :)
Next time you are at the gym do:
- 5-10 sets of 1 pull over (Focus on going slow on the negative part of this exercise)
- Once of top of the bar do 3-5 straight bar dips
#3 - Straight Bar Dips:
Straight bar dips are hard! The first time you
do them you might barely be able to dip down a bit but over time you will expand your range of motion and be able to to go lower.
You can do these either at the top of bar after doing a pull over or find low parallel bars & practice there.
Next time you are at the gym do:
- 3 Sets of 5-8 Straight Bar Dips (Focus on quality not quantity; if all you can is 2 reps with good form then do sets of 2 reps)
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Practice those exercises next time you workout & you will be a lot closer to getting a muscle up.
If you have any more questions feel free to reply to this email!
