Get Stronger To Get Your "Muscle Up" Routine!
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- Опубликовано: 21 фев 2013
- This is a routine to work towards your first muscle up. These are exercises that mimic movements you will go through while performing the actual muscle up. Through 3 sets of the until circuit with as much as rest as you need to perform the exercises perfectly. Do not rush through it, you want to make sure you concentrate on the exercises to build up the proper strength.
1) 5 Reps Of Negative Muscle Ups With A 5 Count Down
Get on top of the bar however you can (climb, boost, jump.) Preferably a shorter then average bar. Once your at the top of the bar have you arms locked out. With arms locked out slowly count down 5, 4, 3, 2, 1 as you are counting down you are returning to the start position. From dipping down to the pull up position. Then repeat.
2) 10 High Pull Ups
The same as regular pull ups but you want to get as high as you can. Aim to touch the pull up bar with your chest. Don't worry if you can't do ten like this do as many as you can then finish with regular pull ups
3) 10 Straight Bar Dips
Similar to the negative muscle up, get to the top of the pull up bar. Next dip down towards the upper part of your stomach, then back up.
4) 10 Explosive Knee Raises
Explosive knee raises are different then regular knee raises. For instance instead of coming up slowly, you will come up faster aiming to bring your knees to your chest. This mimics the motion your legs do when first doing muscle ups
5) 10 Clap Push Ups
At the top of the push up clap your hands. This works the explosive movement that you will need when making the hand transitions during the muscle up.
If you want to buy the dvd to learn exactly how to muscle up buy our instructional dvd that can be found at www.barstarzz.com/portfolio/ba...
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This is probably the best explanation I have seen yet.
Ahaha thank you very much. I was doing it 4 days/week during two weeks and yesterday I did my first muscle up + 2 others :D
how much rest did you put inbetween each exercise?
Thre3c0n As much as I need but I tried to rest as little as possible.
+Ndakey DAKITO How is your progress with calisthenics now?
+iDreamLeague I would say I've done some progress but this year I had cut the training because of life (school/work etc) and loss of motivation. But everything cool now and I'm back on track and dedicated since November. I'm not a calisthenics only guy and I hit also weight. For calisthenics I follow Building The Gymnastics Body. I can perform muscle up on bar with a little kip and I'm working now on rings and it's tough I can say. I'm not an english native speaker so I hope I answered you right.
*****
Yeah man cool to hear that you are still kicking at it, I myself is a calisthenics only guy since november as well, did weightlifting for a long time before that.
And don't worry your english is better than the native english speakers I've seen online, I myself am not a native english speaker either, but I get by.
Wish I knew about you guys sooner. I love how you break it down by movement.
Bruv ! You are just too much...Trust me.....Blessed , humble and patient... Keep it up !
These Barstarzz videos always give me the motivation to workout. Thank you, keep up the hardwork. I'll make sure to share your videos and spread the word about you guys.
Just came from doing my first muscle up! Did this routine for 2 weeks then the intermediate routine for 2 weeks!! It does work if you do this routine properly! Cheers from Montreal, Canada!
Thanks alot all of the barstarzz!! Finally reached my goal :) after 4 mounths of hard work i did my first muscle up ever!:) without your motivation i would never reach this goal in solo training! Just wanted to say thanks.
Hey thank for the advice I have done a couple of your prescribed workouts the videos and instructions are good. I have in corporated these workouts into my routine about 2 weekes ago and I already see a difference I will keep at this. Thanks a again.
powww i was waiting soooo long for this !! great vid thanks
You are a fitness-Guru. I salute you!
i just wanna say thanks a lot to you!!! u make my dream comes true. It tutarial helps me do my first muscle up today))) its awesome! thank you very much
HOLY HELL GUYS! i have been watching your videos for awhile. im 6'2 200lbs and high teen BMI and just started a goal before the end of the year is to do one complete muscle up. im averaging 10-12 pullups throughout the whole workout so im sure on a spur of the moment i could pull 20 out. but thank you all for the motivation and lessons!!!
Keeping It Real Simple! Love it!
Thanks alot for your comment and your english was easy to understand :) I had no idea about this and i was probably heading towards injury due to not stretching or warming up my rotator cuffs. So I found a vid and will be doing it! Cheers from Australia!!
Great coach, i like the detailed demonstration. He also explains why you should do one or another excersice to help with the muscle-ups. Thumbs up !
just when i thought i had mastered all pushups you guys show me at the end of this very video the clapping one-arm pushup... you guys are awesome
Thanks Ed. Ima learn muscle ups using your routine. I see the process now. THanks. I will post my vid when I get around to it. Washington Heights!!!
Love the one-handed pushup claps!
This is exactly what I needed thank you family💪
awesome video! been waiting for you guys to do this topic for a while!
You guys are awesome. Keep it up
Hope that there's more videos and tips coming up!!!
A video teaching people like me (who can only do 1 pull up) would be very very helpful! :)
Great information, need to apply during todays routine, see if its of use, thank you!!
Today did my 1st muscle up! Been doing just this program for 2 weeks and wolaah! Used some momentum but I did it!!1 Huge thanks!
Good vid, thanks man. It works, regularity pays.
thanks for showing that. It was very informational.
im glad you did that bit at the end..
thx barstarzz for all the video ! first muscle up today, horray. !
"I know I missed a rep so here you go" lol I love Ed from Barstarzz! Beast!
that's the point, it's a negative muscle up, working the range of motion from the easiest point, like jumping into a pull up and slowly going down
Thanks a lot bruh. Im finally able to do good form muscle ups this vid helped me a lot!
Great video Edward, you are the best, Barstarzz all day, evry day ! .
Much love from Bar Legion ! I hope we gonna meet in Riga this year !
Loved it, really helping me with my muscle ups
Omg this video actually helps me do 3-4 muscle ups with a lil bit kipping motion. Thanks a lot barstarzzz!
Glad to hear this!
Nice instructions ;) i will exercise for my first muscle up now
Awesome instruction!
love this...i'll try ........THANK YOU SO MUCH
amazing video dude thanks!!!
Thank you very much for your video, you help me alot. I really appreciate your work. Keep it up! :)
Thanks for the Tips!!!
Rad video! Thanks, dude.
Sweet routine!
love u Ed and ur videos are amazing :)
onee loveee im gunna try that thanks alott :D and well done on the muscle ups:)
nice tips, thanks. I think the "15" target is to build in an "endurance margin of safety". but some of the comments are quite right, you can start this at 5. Well, done, keep on postimg
Finally there's more video!! :)
im gonna try this tomorrow!
thanks Ed.
Awesome. I trying so hard to work towards the muscle up. Unfortunatley i injured my levator scapulae or my splenious cervisis muscle in my upper back/ postierior neck 2days ago whilst doong a negitive pull downs! Think i'll be off training for a few weeks... Dam it. Will warm up more in the future
Nice, keep posting videos !
thank you guys because of you i did my first muscle up plus 2 after two months of training i started with this routine when i could do 3 pull ups ....thank you so much :D
Congrats Man!
But How the hell did you do it with 3 pull ups lol
Man You are so damn cool!
How many pull ups can you do now?
and how did you do high pull ups with 3 regular pull ups?
Nice man Keep the Hard work going!
+Skull Teck sorry for not answering I didnt noticed it... when I did my first muscle up i could do 15 regular pull ups...I was just practising pull ups until i could do 15 pull ups then I was doing this routine and after 2 weeks i was able to do muscle up with kick
Well the one I used a few years ago that got me to 12 good form pull ups in a row was the pyramid method. This workout starts off with you doing 1 pull up. Then you rest 10 secs. Do 2 pullups. Rest 20 secs, do 3 pull ups, rest 30 secs, and so on. Until say when you are supposed to do 6 pull ups you can only do 4, then that's your max. Next time you workout you want to try to do atleast one more than last time. But since you can only do 1 atm, you should use negative pull ups. Hope it helps.
The ending pushups are sick bro.
Ill try this ..thanks Ed$$ for the tutorial
great video ed. in next video can you explaing how to get bigger lats or back using the bars? ill apriciate it
That stash is A1
Love these videos. Personally id like to see another video off Hannibal as would a load off my mates. Am sure other people out there would want to see Hannibal aswell. Thanks :)
Excellent. the last one is not easy for me
Following coach wade programm and al kavadlo suggestions...however muscle ups is still a myth... i will try with this routine! For the moment, great video and thanks for sharing it with us!
Ciao!
Thank you! :)
I bought your video a while ago but you guys made doing muscle ups look too effortless. Thanks for breaking things down here: like what to do with the legs (my legs fly around crazy now). Also it to me a year to figure out how when you start the swing you lean back and aim the bar to the stomach, then immediately hit the explosive pull. I see you doing this here for the beginner style. Maybe show a complete break down of the flag or front lever next..the progressions, etc.. Thanks!!
I would love to see Barstarzz's tips on handstands!
Awesome one arm clap push ups Ed :)
Thanks, this is exactly what I looked for - preparing my arms to do pull ups.
Without preparation I still can do like 7-10 pull ups but my arms tremble like jackhammer
You gotta love people who just don't get it! :-)
- It's a training video, not a muscle up demonstration.
- it obviously works. The guy can do them (and he's got 'musles' (do you mean muscles?)
Thanks for putting the video up!
Beast !!
muscle ups ... my goal for this summer.
I will try this
Good stuff man make that shit up !
One hand clap pushups!!! BEAST!!!
Thanks!
Thank you, we all have room for improvement all the time. Forever growing. #barstarzz
Thank you :)
More content. These videos are still watched every day
Thanks man :)
Thank you this might be useful,I will share this with my friends great routine,but I don't train to perform a muscle up.I would like to train something much harder and I would like to see a tutorial for it One Arm Pull Up.Thank you!
awesome vid omw to go try what i learn :))
Took me two weeks. Video is awesome :D
i did 3 muscle ups today.. thanks to this video
Awesome dude congrats!! how long did it take you sticking with this routine?
David Hajjar a month
wow fast!! Great progress
alex woods So basically how many times a week did you do this routine around 3 or 4? thanks dude
David Hajjar everyday
wow this is great.
BEAST
thanks for breaking it down stepp by step. How can one build up to perform a front lever?
what can u recommend for some one that is new to pull ups or having trouble doing them right now i do 7 sets of push ups n 36 reps each set but still have trouble doing pull ups am 6 ft 232 LB's once weighed 402 in 2011 but by good diet n watching some of the vids u have on the tube it has helped me a lot thanks barstarzz
Was funny bro I appreciate the love keep up
Nice video and by the way do you guys ever use equipments or weights during training.
that is easy, but alot of peaple can do it...great explanatory!
if not the most amazing there is
can you guys make a video on how to focus on using your back muscles while doing pullups?
those "high" pull ups looked pretty normal to me...
he's prolly tired
high pull ups r very hard so he's prolly fatigue,
@OfficialBarstarzz you should do a false grip muscle up tutorial
hmmm... thanks for the tip man. But do you have any workouts to recommend to increase the number of pull ups i can do?
I have a feeling that this is going to help me a lot! I am already training my pull-ups in preparation (weighted for strength as well as explosive) because I used to be able to do 5 muscle-ups in a row, but not anymore. That bugs me. :-P
Could you please show a legs training video. I currently do lunges, squats, and step-ups. Looking to progress to pistols.
Hey man. Been doing body weight exercise for 3 months now and have not been able to do a muscle up. Did this routine for 2 weeks, just mon-wed-fri and BOOM did my first muscle up! So thanks a lot man. Other muscle up tutorial vids I find are just 'look at me with my shirt off doing a muscle up!" ha ha. Quick question: When doing the 5 count reverse muscle up, the top of my shoulders/pecs are hurts like hell... will this go away? cheers.
Shot bro ill give it a try looks like a mean work out
Unbelievable He did everything without breaks
hey man do you have any reccomendations for bodyweight exercises that target the triceps, apart from diamond pushups and close grip dips? my body for some reason doesn't agree with exercises where my arms are close to my body. I can do weighted pullups and wide grips with 35 lbs but struggle to do 10 reps with bodyweight for diamond pushups.
Thanls man
Towel pull ups are good for one arm pull up training. I would suggest at least 12 pull ups before trying different variations.