Elite Bodyweight Training
 
HomeHome  CalendarCalendar  FAQFAQ  SearchSearch  MemberlistMemberlist  UsergroupsUsergroups  RegisterRegister  Log inLog in  

Share
 

 Please help me get my first muscle-up!

Go down 
AuthorMessage
TheTomFitness

TheTomFitness

Posts : 117
Join date : 2011-05-05
Age : 25
Location : UK

Please help me get my first muscle-up! Empty
PostSubject: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyMon Jul 18, 2011 7:07 pm

Hey guys, I was wondering if you elite bodyweight specialists could help me out! I would like you guys to help me out, by helping me getting my first muscle-up!

Firstly, I play tennis at a high level so time is an issues as I'm constantly travelling to tournaments, and resting. My fitness schedules given to me from my coaches consist of speed, endurance, agility, plyometrics, balance, flexibilty, power, and for strength... weights. So I try and get a few push-ups and pull-ups in at the end of an eight hour day of sweat, so I don't actually know what I fully max out on (in terms of number of reps, as I'm tired 350 days a year, due to intense training and tennis is an all-year sport with only two weeks rest period).

However, from what I have done, I have maxed out at:

12 strict form wide pull ups (Pull, hang for three seconds, pull)
25 bar-dips (form wasn't great though)
25 Normal tricep-dips, strict form
At least 50 strict form regular push-ups

I can do muscle-ups by literally jumping into it, don't know if this helps though as my legs are pretty strong and the jump tends to be quite high.

Anyway, I'm willing to train at muscle ups every evening, I just really really want to get at least 1 kipping, and eventually about 10 with strict form.

So, have you guys got any tips for achieving my first muscle up? Please tell me a precise workout plan. I have seen videos on YouTube, and no that I probably lack strength on the transition part, because I can't even do one arm at a time.

What I do after a long day: 6 Sets of 8 regular strict form pull ups.
6 sets of 12 strict form bar dips.
6 sets of 6 jumping over the bar for a muscle up.

Is this correct? I have seen a lot of progress if I'm honest after about 2 months, so what am I doing wrong?

Finally, should I forget about doing weights for a bit?

Thanks a lot guys for any help, it'll be muchly appreciated.

Cheers,
Tom.
Back to top Go down
View user profile https://www.youtube.com/TheTomFitness
1stratos1

1stratos1

Posts : 692
Join date : 2010-11-16
Age : 25
Location : Greece

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyMon Jul 18, 2011 7:38 pm

Hello man, well i ll just tell u some things that helped me to get my 1st muscle up.
1stly be sure to check the muscle up tutorials(not just one) u ll find plenty out there, so u ll understand the movement.
2nd Finding a bar that u can help a bit with ur legs by kipping and jumping will help u understand the movement, then when u go on the top maybe try to do a negative as u go down. Then again try to jump etc etc. Well maybe use one leg so u ll give less power with ur legs and use more ur upper body. SO jumping and doing the movement will help u understand it better, negatives will help u build some strength for the muscle up and help u also understand the movement.
3rd Muscle up requires explosive pull ups and straight bar dips. Be sure to practice (using momentum is totally ok) pull up as high as possible and try to get as many reps going as high as possible. Also do some straight bar dips so the part after the transition will be easy.
Lastly some pull ups with weight maybe help too, if u can do pull ups with about 20-30% of ur weight i think u are ok and u just need to work on technique and explosive pull ups.

Hope it helps, be sure at start to try to synchronize ur body by pulling and bringing ur knees to ur chest (gives u some momentum) and then going round the bar so u ll go above it Smile

Also dont try to do muscle up at start from dead hang, have ur elbows bended a bit helps much at start Wink
Back to top Go down
View user profile
DNL

DNL

Posts : 231
Join date : 2011-01-28
Age : 26
Location : Germany

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyMon Jul 18, 2011 8:50 pm

I would advice you to do as I did, by doing pull ups with extra weight. Start using 10lbs at the start and hit about 8 pull ups. Then increase the weights until you can achieve at least 5-6 pull ups. I went for +5lbs each week until I landed by 70lbs, that was almost 50% of my bodyweight.

Feel free to test other advices, because different ones work different for different people Very Happy
Back to top Go down
View user profile
1stratos1

1stratos1

Posts : 692
Join date : 2010-11-16
Age : 25
Location : Greece

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyMon Jul 18, 2011 9:49 pm

Well DNL i m pretty sure that weighted will help him (if he can pull 5 times with 50% of his BW he surely have the power for muscle up) but expect the strength part that these weighted will give him he need to understand/practice technique too, one friend of mine who can do more pull ups than me cant even muscle up but i can do 3. Many people already got the power but they lack technique (or maybe lack of explosive power)

DNL no offense or anything , its just my opinion Smile
As u said doesnt everything work for all the same or whatever Very Happy maybe u got the tricky part with the 1st try so power was what u needed Razz

EDIT: awwww i havent saw u was doing already for 2 months jumping muscle ups and bar dips (at start i thought parallel dips but i guess u mean straight bar dips), so i think then DNL was right, weighted maybe help, or explosive pull up, check if u can pull chest high if yes then go for weighted pull ups. Also re-check tutorials, at start i was just moving much my shoulders and trying to get over the bar but after a re-check on tutorials-form i started moving my whole upper body above the bar and made the muscle up easier and more <<smooth>>.
Back to top Go down
View user profile
Jess



Posts : 38
Join date : 2011-01-12

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyTue Jul 19, 2011 6:14 am

DNL wrote:
I would advice you to do as I did, by doing pull ups with extra weight. Start using 10lbs at the start and hit about 8 pull ups. Then increase the weights until you can achieve at least 5-6 pull ups. I went for +5lbs each week until I landed by 70lbs, that was almost 50% of my bodyweight.

Feel free to test other advices, because different ones work different for different people Very Happy
I think weighted stuff will give most people that extra power out of the hang. Afteronly about a week, I'm alread pulling higher.
Back to top Go down
View user profile
Bcnarian

Bcnarian

Posts : 120
Join date : 2011-03-06
Age : 26
Location : Barcelona/Spain

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyTue Jul 19, 2011 7:00 am

train explosive pullups getting the chest higher than the bar
Back to top Go down
View user profile
DNL

DNL

Posts : 231
Join date : 2011-01-28
Age : 26
Location : Germany

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyTue Jul 19, 2011 8:38 am

1stratos1 wrote:
Well DNL i m pretty sure that weighted will help him (if he can pull 5 times with 50% of his BW he surely have the power for muscle up) but expect the strength part that these weighted will give him he need to understand/practice technique too, one friend of mine who can do more pull ups than me cant even muscle up but i can do 3. Many people already got the power but they lack technique (or maybe lack of explosive power)

Yes, I agree, technik is another important factor, but it's way easier to understand the technik if you don't strugle on pulling yourself up. If you don't have enough power, you will concentrate more on pulling like a beast than on the technic Very Happy
(I can only do 20 pull ups but 10 muscle ups too, but the reason is less the technic then the ability of your muscles to produce explosive power and lack on endurance)
Back to top Go down
View user profile
1stratos1

1stratos1

Posts : 692
Join date : 2010-11-16
Age : 25
Location : Greece

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyTue Jul 19, 2011 10:48 am

I totally agree DNL, at start i think cause of lack of pulling power i wasnt doing the right technique so it wasnt the form so nice. Now its better.

I think we already answered Tom's question cheers
Back to top Go down
View user profile
TheTomFitness

TheTomFitness

Posts : 117
Join date : 2011-05-05
Age : 25
Location : UK

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyTue Jul 19, 2011 6:29 pm

Firstly, thanks a lot to all of you who answered, I genuinely appreciate it.

Secondly, this evening I done a 90minute weights workout for my entire back and biceps. Will this help me get more explosive pull-ups, a higher number of reps, etc? Or should I just stick with purely bodyweight exercises?

Thirdly, so is just adding weight to my pull-ups the answer? If so, how many reps should I be able to do with how much weight before I can do a muscle-up? I weigh 77KG, with very low body fat (I play tennis and do fitness for 8 hours a day, so I'm pretty sure it's no higher than 5%). I can do 4 pull-ups with an added 10KG with strict form (Pull, hang for three seconds, Pull). And also I need to get my pull-up as high as possible.

Fourthly, thanks again guys! I'll post my progress on this topic! Very Happy
Back to top Go down
View user profile https://www.youtube.com/TheTomFitness
1stratos1

1stratos1

Posts : 692
Join date : 2010-11-16
Age : 25
Location : Greece

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyTue Jul 19, 2011 8:09 pm

Well as u workout muscles they ll get stronger etc , but i dont know if weights will help much to achieve the muscle up.

For weighted pull ups stick with about 4-6 reps and increase weight slowly.
Well i think if u can pull with good form about 3 times with about 25-30 kg then u are ok with the strength part of muscle up. If u cant do the muscle up after the weighted pull ups, then work on explosive pull ups and on technique and u ll get it eventually. Maybe work one day weighted pull ups other explosive and technique??? so u ll get better on both??? Of course if u do only weighted pull ups u can try once a week to see ur progression in muscle up Smile

Back to top Go down
View user profile
DNL

DNL

Posts : 231
Join date : 2011-01-28
Age : 26
Location : Germany

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyTue Jul 19, 2011 8:25 pm

Try not going for super strict form while doing weighted pull ups, imagine as if you would do explosvie pull ups and get up as high as you can, and then without waiting 3 seconds go slowly controlled down and then repeat
Back to top Go down
View user profile
Tim

Tim

Posts : 856
Join date : 2010-10-13
Age : 33
Location : Loughborough, UK

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyWed Jul 20, 2011 5:05 am

I'd definitely work the explosive side as well as weighted. Just gaining strength from pulling doesn't immediately translate into explosiveness. It gives your the strength but you have to learn how to apply it (Does not take long though!)

Quote :
Secondly, this evening I done a 90minute weights workout for my entire back and biceps. Will this help me get more explosive pull-ups, a higher number of reps, etc? Or should I just stick with purely bodyweight exercises?

Yes it will help, but as above you need to train explosive bodyweight too.

Quote :
Thirdly, so is just adding weight to my pull-ups the answer?
No, see above

Quote :
If so, how many reps should I be able to do with how much weight before I can do a muscle-up? I weigh 77KG, with very low body fat (I play tennis and do fitness for 8 hours a day, so I'm pretty sure it's no higher than 5%).
Nope, it doesn't work like that, you've got several parts to the exercise, the pull, the transition, the push. Weighted pull-ups will only give you the strength for the pull, and you don't actually need that much. Being able to do a 5-10 at 20% bodyweight will easily give you the raw power. From there you have to figure out how to use it.


Quote :

I can do 4 pull-ups with an added 10KG with strict form (Pull, hang for three seconds, Pull). And also I need to get my pull-up as high as possible.
Momentum is very useful for getting a muscle-up, trying to explode up from a dead hang is much harder than exploding from just as you hit the bottom of a pull up. When I first got M-ups I could never do a M-up straight away, always had to do 1 pull-up to get the momentum, then I could get it.

Hope this helps Smile
Back to top Go down
View user profile
Johnny 5

Johnny 5

Posts : 731
Join date : 2010-07-04
Age : 41
Location : San Diego

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyWed Jul 20, 2011 11:34 am

Not to beat a dead horse, but sometimes it's good to review and write out what you know to keep it fresh in your head my appologies, but this is what worked for me. trained for 3 months and got my first ever muscle up.

technique, relative body weight strength, power,

1. work on the transition technique on a low bar, separate the movement down into parts, pulling, pushing and combination.
a. high bar negatives, (go as slow as you can into the bottom position)

2. get strong by mixing up weighted pull ups with pyramids, static holds, wide grips. negatives, et.etc. (just get stronger) but you probably already have enough strength.

3. power (the final level) is going to be where you practice pulling up as fast as possible (nipples to bar) lol..

4. Lastly, the unorthodox cheats (momentum). Not everyone likes to admit it, but cheating is sometimes needed in the begining to "feel" the movement happening all at once.. Once you learn to "feel" the movement start to phase out the momentum using less and less cheating..It's a process you start to become comfortable with and make it your own.

My Chiropractor told me a phrase I like to use in regards to training new movements.

"Learn the move, make the move, own the move"
Back to top Go down
View user profile
raja



Posts : 294
Join date : 2009-11-19
Location : Orlando, Florida

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyWed Jul 20, 2011 3:57 pm

Work on these two things, your pulling and pushing strength isn't limiting you:

Russian Dips
False grip hangs/pull ups
Back to top Go down
View user profile
harryh1994

harryh1994

Posts : 3
Join date : 2011-07-27
Age : 24
Location : shepards bush, london, england

Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! EmptyWed Jul 27, 2011 9:38 pm

i learnt muscle ups on still rings before i even attempted it on a bar, i found hanging from the base of my hand /wrist with my hands hooked over helped me in the transition over the bar, but u have to rotate ur hands round to press. my opinion which others may disagree with is just do sets of pull ups. each set or however fast you progress bring yourself up higher on the bar(or a lower part of you're body to the bar) once u can do id say 10 or so to below ur chest then u should be able to go into the transition and the press. hope i contributed in helping u acheive ur first muscle up Smile
Back to top Go down
View user profile https://www.facebook.com/profile.php?id=601738275
Sponsored content




Please help me get my first muscle-up! Empty
PostSubject: Re: Please help me get my first muscle-up!   Please help me get my first muscle-up! Empty

Back to top Go down
 
Please help me get my first muscle-up!
Back to top 
Page 1 of 1
 Similar topics
-
» Leg muscle workout for better stamina

Permissions in this forum:You cannot reply to topics in this forum
 :: Training :: Training Routines-
Jump to: