Ultimate Upper Body Strength and Power – MUSCLE UPS
Would You Help Coach Me to a Muscle-Up???
Ever since I started seriously training for size and strength, I enjoyed trying new training methods. I just plain love training and learning new things.
I also like to take things to the extreme. I guess it’s the way I was brought up. You either do something for real, or you don’t do it.
My dad would say when I was a kid: “Anything worth doing is worth doing right.”
Well, I took that to mean work your ass off until you’re successful.
At first, my training revolved around the sports I was playing. Ask Smitty when you see him if I took my rotator cuff and delt training seriously in high school. I would hit internal and external rotations until it felt like my arms were going to fall off. I never had a shoulder problem in high school and my last three years I pitched just about every other game.
Once I was done with baseball, my sports specific lifting was replaced by bodybuilding and I took it just as seriously. I lifted 5 days a week for two hours a night and did cardio every workout day. I did stepper, treadmill, rowing machine, and even used plyos for my cardio.
Next came powerlifting, then Olympic lifts, then strongman and after that grip strength. Each time I took on a new challenge, I went after it as hard as I could. My last type of training I took on was the speed bag, but it’s actually been a few years since I took on a brand new challenge…
Recently, Smitty posted a video of Brad and himself performing a muscle-up. You can see that video here: Smitty and Brad Doing Muscle Ups.
I had seen Mike Rankin performing and instructing on muscle-ups at the PA State NSCA clinic a few years back, but he had been using rings, and since I never ended up getting my own pair, I never took muscle-ups on as a challenge. I never thought about going after them using just a pull-up station until seeing Smitty and Brad repping them out on the set-up where they train.
That’s when I started obsessing over them and I have put in about 20 attempts each Upper Body Pull workout ever since.
Two Saturdays ago, I got a chance to train with the fellas where they lift and where they hit their muscle-ups and I was determined to get one. I was unsuccessful, but with Smitty and Brad’s verbal cueing, I was able to come pretty close.
I would have kept trying but about 3/4 through the video you’ll see me looking at my hand every so often. I ripped what started out as a dime-sized hole out of my palm and then kept going increasing it to about the size of a nickel. Eventually, I just had to stop because my hand was so raw, but it felt great to finally get my head up over the bar last weekend.
What I am hoping is that some of you here in the Diesel Community might be able to lend me some advice on what I can do to improve and go from doing Almost-Ups to actual Muscle-Ups.
If you can help me out, I’d appreciate. Please leave a comment below.
Here’s the video.
Please rate this video 5 stars if you like it!
Current Focal Points
This is what I am currently working on to get to the muscle-up in my weekly upper body pull day:
- – 10 to 20 attempts at performing a muscle-up. These are done in groups of 3 singles.
– Weighted Pull-ups: Body Weight (255-260) plus a 50-lb Dumbbell. 3 sets of 3 to 5.
– Dynamic Pull-ups: Body Weight only performed dynamically, pulling myself up as hard and high as possible.
- – I have been trying to pull with a false grip and trying to pull myself as high as I can each time.
– Smitty pointed out when I was up there that I was not lifting my knees up quickly enough and I was not doing it explosively enough. Since part of my hand was raw, I couldn’t try to reinforce that last week, but am looking for ways to do it this week.
– I am still unsure what exactly I should be doing prior to pulling myself up to the bar – should I jump to the bar like in the video clip? swing to the bar? pull from a straight position?
– I am also unsure about what I should be doing with my legs – are they angled properly? am I pulling my knees high enough?
These are just some of the questions I have, but my issues may lie in something completely different, too, that I am not thinking of.
Thanks a lot everyone. I really appreciate any assistance you can give me.
Don’t forget to leave a comment!
All the best in your training,
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