3 Secrets to Learn The Muscle Up Fast

what's up guys it's boss here from

calisthenics family and in this video

i'm gonna give you three secrets that

will help you boost your muscle up

progress in no time this video is for

you if you are close to getting a muscle

up just unlock the muscle up or if

you're trying to clean up your muscle up

alright so let's jump right into the

video but before we start make sure to

subscribe if you like our videos and

check out our weekly giveaway at the end

of the video the first secret is to

train specifically so in order to get

better at the muscle up you need to do

exercises that are specific to this

movement

you might be very good at dips or

push-ups or even chin-ups but you won't

get much better at the muscle up by

progressing in these exercises compared

to more specific ones the muscle up

basically consists of three movements

the explosive pull up the transition and

the straight bar dip

putting these three movements together

you basically got a muscle up so if you

want to get better at muscle ups focus

more on explosive power by doing

explosive pull-ups do negative muscle

ups in order to gain strength through

full range of motion and really focus on

slowing down the transition and finally

focus on getting better at the straight

bar dip in order to complete this move

so the second secret is assessing your

weaknesses for me personally i struggled

a lot with my explosiveness i did not

used to train explosive pull-ups that

frequently and that was the reason i had

a hard time generating enough force to

get myself high enough before doing the

transition and the straight bar dip so

when i decided to clean up my muscle up

i started my workout by doing four to

five sets of explosive pull-ups in order

to get better at it however for some

people the hardest part might be doing

the transition or doing the straight bar

dip don't forget everyone is different

my tip would be to film yourself and

decide which part of the muscle up needs

the most attention turn your weak point

into your strong point and you'll notice

that your muscle up will get cleaner

very soon the third and final secret is

to add more frequency to clean up my

muscle up i started to perform four to

six muscle ups at the beginning and at

the end of every workout even while

doing my leg workouts this way your body

will get used to the movement much

quicker than only training them twice a

week for example because the volume is

not that much you won't get fatigued

before your workout and you can still do

the full workout so also referring back

to secret 2 let's say you struggle with

your explosive pull-ups start by doing

1-3 explosive pull-ups at the start and

at the end of every workout just for one

set then as the weeks go by slowly build

this number up to 6 explosive pull-ups

for example i will guarantee you that

you will notice a great difference when

you do your muscle ups in your pool

workout next to these three secrets i

want to mention one more thing and that

is drop the ego the final tip is more

focused on the mental aspect the reason

why i didn't progress in my muscle up

for a long time was because i did not

want to take a step back because it

would hurt my ego i could do a muscle up

however i was not honest with myself in

the areas where i was lacking that's why

i kept doing the same quality of muscle

ups again and again instead of taking a

break and focusing on my weaknesses when

i finally accepted that i had to go back

to the drawing board i finally started

to progress now i'm doing muscle ups

better than ever and cleaner than before

and i even started doing weighted muscle

ups

so be honest with yourself and your

current level don't fight it don't get

frustrated but accept where you are and

start working on the areas that need

some work if you will do that you will

finally break through that plateau and

start making gains

alright so those were the tips that

really helped me getting better at the

muscle up and finally start making

progress again apply them to your own

level and see how your progress will

skyrocket

so guys if you are after watching this

video looking for a muscle up program

that really helps you to learn the

muscle up in a safe and effective way

make sure to check out our muscular

program that you can find in our

recently launched calisthenics family

app in our app you can perfectly track

progress with each single exercise which

really helps with your progress you can

start this program for free so make sure

to download it in the google play or app

store alright guys so now let's get into

this week's giveaway one key piece of

equipment to get better at the muscle

ups are resistance bands so that's why

we're gonna give away one of our four

pack premium resistance bands to one of

you guys so how to win like this video

subscribe to our channel and comment

within the first seven days of

publishing this video last week we gave

away one set of barolets and a winner

will appear on the screen right now

congrats and good luck with your journey

so if you found this video helpful make

sure to share it with your friends and

on your socials so other people can

benefit from it too

thanks for watching and if you like this

video make sure to subscribe and i'll

see you in one of the next videos peace

out

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