Learn the MUSCLE UP in 2024 - (Program Included)

While the muscle-up might seem impossible for you, trust me, it’s not!

In this video, I’ll share with you an effective strategy, so you can make it possible and can achieve your first-ever muscle up!

Plus, make sure to get your hands on the FREE program packed with all the tools you need to succeed!

Let’s get into it!

The muscle up is on a whole other level of bodyweight mastery!

Unlike a pull-up where you pull just your chin above the bar, you’re launching your whole body over it!

To do this you need to get stronger!

So, how strong do you need to be? Here’s a general guideline:

Weighted Chin-Up / Pull-Up: Aim for 1 rep with at least 40-55% of your bodyweight added.
Weighted Dip: 1 rep with 30-40% extra weight.
Banded Muscle-Ups: 2 sets of 2 reps with a small to extra-small resistance band.

These are benchmarks, not hard rules. If you’re not there yet, no worries – we’ll get you there!

What is the best way to build muscle-up strength? Adding weights!

Before jumping into weights, make sure you can do at least 3 bodyweight pull-ups or chin-ups and 3 bodyweight dips.

Once you’re ready, gradually progress to weighted variations. Aim to steadily increase your strength over time, adding 1-2.5kg (2.2-5.5lb) per week while reducing reps.

I know this can be challenging to grasp just through a video, so I’ve put together a free how-to muscle-up workout program. In it, you’ll find everything you need: easy-to-follow warm-ups, detailed technique breakdowns, video demonstrations for each exercise, the full workout plan, and results tracking. Just click the link in the description to get started.

Now strength isn’t the only component of the muscle-up.

Muscle-Up Technique is crucial!

Unlike a pull-up’s vertical path, the muscle-up requires a blend of explosive power, precise timing, and coordination.

Start with banded muscle-ups to learn and refine the skill. Here’s a quick breakdown:

Grip: Hands over the bar, not just on it.
Swing: Create a controlled swing to lengthen your body, engaging your muscles and tendons to create explosive power upwards.
Path Up: Unlike a straight pull-up, think of a backwards 7 – pull yourself out, around, and over the bar.
Chest to Bar: At the peak, pull your chest aggressively to the bar.
Finish: Extend your arms to complete the muscle-up.

For a more detailed technique breakdown, check out my other post entirely dedicated to mastering this skill.

How long will it take to get your first muscle-up?

If you follow the guidelines I’ve set out in the free program, you will progress as fast as is possible. Consistency is the key! Sticking with the program 2-3 times a week will lead to faster progress than sporadic training here and there.

If you are consistent, it’s possible to achieve your muscle-up within 12-24 weeks. Obviously, this timeframe can vary depending on your starting strength level.

Wrap-Up

Don’t let these simple steps fool you into thinking it’s EASY - the muscle-up journey is a challenge. But stay consistent, patient, and persistent! Trust me, the feeling of conquering that first rep will be absolutely worth your effort.

What’s your biggest muscle-up struggle?

Let me know on Instagram, YouTube, or Reddit.

If you’re eager to fast-track your progress, check out my other post “8 Things I WISH I Knew When I Started Muscle-Up Training.” It’s packed with wisdom bombs that will help you avoid common mistakes and speed up your muscle-up journey.

Next Post: 8 Things I WISH I Knew When I Started Muscle-Up Training.

Keep working towards your muscle-up! I’ll catch you in the next post. Peace!