Hi guys,

I've decided to start training for my first muscle up and to get there I'm doing high pull ups (i.e. trying to get my chest up over the bar), using a low bar (I've seen chest height advised but the lowest I can find is head height) to jump up into the upper part of the muscle up and then (try to) do a slow negative on the way down which I am getting better at. I'm also doing partial range pull ups on the low bar because it is the top part of the pull up I think I need to build strength on. Beyond this I am doing uneven and normal pull ups on top of the above. 

I was just wondering if there is anyone here who has managed to ace muscle ups or someone who is moving towards it like me who can offer their personal insight. I seem to be progressing but it is always nice to hear from other people in case you're missing something obvious or they can offer an interesting twist on things.

Thanks in advances guys.


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I'm managing that fine and getting a muscle up is just a matter of time. I was just wondering if anyone was doing or did do anything different. 

Thank you Joey. I have a copy of the first two but not the last so I'll be sure to check it out.

Yes I agree, unfortunately I don't have anything to record myself with. I managed my first poor quality reps the other day which I am thrilled about but my maximum reps of pull ups has fallen significantly in the process (from 12 - 15 down to 5- 8) because I hadn't been doing high rep (for me) sets. So I am working on building that up again while throwing in a couple of muscle ups. 

I can ask why you want to be able to do high reps of pull-ups? If your trying to build strength you might be better to try doing "L-sit" pull ups where you hold your legs horizontal and do pull ups that way. It makes them much harder!

(Of course if your trying to improve endurance then high reps are obviously what you want to do, and just ignor this!)

I am trying to build up and maintain some level of endurance. Nothing fancy, I think sets of 12 - 15 pull ups is a good middle ground. I'm not looking to go higher than that. 

In my observation a mixture of low rep, high level (like a muscle up or L-sit pull up) exercises and mid rep, low level exercises (like a standard pull up) work well to develop strength, tone and some mass. Which in the end is what I'm looking for but without hitting the gym. 

I do L-sit pull ups with a false grip to help with my muscle ups. 

I can muscle up however I learnt on rings. I think the same principles apply though and the important one i found was using the false grip.

The other advise I can offer is that I didn't find negatives all that helpful what was better was to attach a strong elastic to my waist and do an assisted full rep, that really helped me understand what the movement should feel like. Then it was a case of timing the leg swing to get the shoulders over the rings!

Sounds like your doing well though! Keep it up!


Thanks for the advice Sam.

It is interesting that you didn't find the negatives very helpful. The elastic idea is really interesting. I have managed my first reps but what I found was I am taking one arm over the bar before the other, either my left or my right, but I can't go over the bar in an even motion. I think the elastic would really help to build up the strength and skill to go over evenly. I have also been working on my false grip.

Can I ask what product you use exactly? 

I have a set of bodylastics (http://www.bodylastics.com/) I use at home which are excellent, but when I was at the gym I just used whatever ones they had lying around.

I just found that with the negative I wasn't actually working the transition phase that effectively as I couldn't control it (I can now). This guy has some great tips http://www.youtube.com/watch?v=yvBN8LiBK0k&list=PLF965DDC11C361... 

Definitely try the elastics! You feel awesome, I can even do one-arm chin ups with elastic assist :P

Thanks, they have gone onto my "to buy" list. I can see they are pretty versatile! I have been able to control the transition on negatives to a certain extent but have been struggling. I like the idea of the elastics to help build up the functional strength to transition well.

The video is good too! Bet one arm chin ups are awesome, with or without the elastic assist :D


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