😊💪🏼

Agree 😊💪🏼

Thank you for your comment and good luck with your muscle-ups 😊💪🏼

There are a few things, will answer your question in today's video 😊💪🏼

Thanks , will keep an eye on it 🎉

Hey Greg! It gives me more control in the beginning, but nothing right or wrong, just a preference ☺️💪

Glad you enjoyed it ☺️💪

The most important tip as a beginner when it comes to rotating your hands is to not have any friction on the bar. You don't want to have chalk or sweaty hands or anythin like that. Before doing your muscle-ups check that you can rotate your hands freely around the bar with zero friction. Try it out and tell me what you think ☺️💪

Not at the moment, only doing muscle-ups and classic bodybuilding stuff ☺️💪

Thanks brother yes it's great, only thing is the second bar is too close to my head 😅

@@MikeZouth yeah I can see how that would be worrisome 😂

I was introduced to the EMOM style workout when I started CrossFit almost six months ago. What I was taught going back 30 years now was that both strength and capacity build when you are past 60-70% of your maximum (how they came up with this I don't know). I have done this many times in CrossFit with different movements and it's remarkable the effect it has on your body. You might be able to bench, say, 225 for 6, but when you do it EMOM (or every 90 seconds) the fatigue is cumulative, and you will indeed build capacity. For muscle ups, when failure without a spotter doesn't mean injury or death, this is helpful in building capacity. I have experimented a bit and I think EMOM (or every 90 seconds, or 2 minutes, or whatever) are best suited to single reps. Even doing 2 reps is a set, and 3 reps is *definitely* a set. Fatigue will set in if you're doing 3 reps for sure. I think it's beneficial to do EMOM for 15 minutes (I do this, and I miss a few), because it helps you focus on technique more as your strength begins to fade. Muscle-ups should probably be single reps (maybe weighted, if you're stronger like Mike) or longer intervals. I read Muscle & Fitness from the early 90's, and there are a *lot* of different theories on workout programming. Ascending sets, descending sets, the Weider principles, all of that. EMOM is one of the most useful I've found, it just needs to be adjusted in both quantity and frequency for what you're doing.

@@flintsilver7 This is an interesting take on that. I have noticed that it is indeed easier to fine tune my technique if I am only doing single reps, whereas doing the EMOM my form started to break down at about the halfway point when I was doing a 6 min EMOM. I do like your 15min EMOM but single reps. Hmm maybe I can try that. My next big goal which I gave myself is to be able to 10 good form MUs, right now I can do about 3 before my kip takes over. It is definitely a huge goal I gave myself , maybe too big, unattainable, but we shall see as it was just a few months ago when I thought I would never be able to do a clean no kip MU. I will report my progress with you guys, I love being able to talk about this stuff with like minded bros! 💪

They are simple cotton gloves, I buy them from my local pharmazy for almost nothing ☺️💪

Hey and sorry for the late replay! I adressed this topic in another video, please check it out and tell me what you think: kzbin.info/www/bejne/fJLbm3uooceob7c

@@MikeZouth ah alright i didn't know you talked about it in another video, i just watched it and thank you for addressing it !!!!

The most important tip as a beginner when it comes to rotating your hands is to not have any friction on the bar. You don't want to have chalk or sweaty hands or anythin like that. Before doing your muscle-ups check that you can rotate your hands freely around the bar with zero friction. Try it out and tell me what you think ☺️💪

Glad it was helpful! ☺️💪

Did you try them? How did it feel?

@@MikeZouth I did! A wider grip felt good, but I think maybe I have the most power with a grip a bit wider than shoulder-width apart (not too narrow, not too wide).

Thank you so much! Glad you liked it ☺️💪

Yes, it activates the lats more and makes the transition easier because you don't have to pull as high ☺️💪

Hey! Nice to have you here, and good luck on your muscle-up journey!

Thank you bro!

I made the same mistake in the beginning 😆

Thank you bro! Appreciate you ☺️💪

Woohoo! 🥳 Let the gains begin! Just let me know if you have any questions along your journey

Thank you brother!

You're welcome!

Will answer you in my next video!

Any time!

Haha 😂!! This is soo true, what do you think we should call it?

Forget the weighted pull ups till you can do very clean 15 reps and then focus on high pull ups

@@benjashah4193 i can do 15 reps but my high pull up sucks

Will answer you in my next video!

@@MikeZouth Thanks very much Mike! For more information, my 17 kg weighted pull up is 3 reps x 3 sets and 2 reps for the 4th set. If I do 15 kg normally I do 5 sets with 4,4,3,3,3 reps. Mt pull up (arch back) is about 10-12 but if I struggle, I can do 15 but my back is no longer arched. My green band high pull up can pull to lower chest which means I can also do green band MU about 8 reps per set. (Maximum is 12-13 if I rest a bit on the bar). My purple band high pull up is just about middle chest so I cannot proceed to purple band MU. (Currently I do purple+black bands MU fpr 8 repsx6sets folllwed by basic exercises.)

@@MikeZouth I think weight pull up is integral. There was a guy doing MU experiment and concluded thst among his samples, ones must be able to do one rep max 36% of body weight weighted pull up (in my case, 22 kg) at the very least. The average one RM weighted pull up among his samples is 54%. There were a couple of guys who could do 78% but with poor technique they cannot do MU. However, any who can do 80%+ could always do MU regardless how poor their techniques were. I myself have an underlying condition since birth so right now I am focusing on increasing my explosiveness rather than the techniques.

Thank you 🙌

Thank you! Yes that was intense 😅

Thanks brother, yeah that was a tough one!!

I would recommend to also add resistance band muscle-up training. Getting reps of 5 for 3 sets working band by band.

@@MikeZouth Thank you so much

Simple to the point advice, love it 💥👊🏼💪🏼

🥳💪!! So happy for you. Send me the video and I will include it in my next video if you'd like! Great inspiration for all of us! ([email protected])

Strong!!

🥳💪!! So happy for you. Send me the video and I will include it in my next video if you'd like! Great inspiration for all of us! ([email protected])

@@MikeZouth Mike by sending videos in the link videos have best quality ?

Yes, those are the signs! A rest week will probably make you come back much stronger!

Thanks brother ☺️🙌

Totally agree!

He says it all the time but muscle-ups are very taxing on the tendons and ligaments as well as the muscles. When you really train them, regardless of how (jumping, bands, bodyweight), there is a period shortly after (perhaps between 2 and 8 hours) where you can feel the soreness in the muscles as well as the tendons and ligaments. It's hard to explain but it is very different than soreness from normal exercise like weightlifting and running. It's a very obvious sign from your body to rest, and I believe at this point it should require at least one day of rest. It's hard to work in MU training if you're doing another fitness methodology (CrossFit, powerlifting, whatever) because it becomes harder to rest. But training under slight fatigue is beneficial as well. Also as you mentioned CNS fatigue is a thing, especially with newer neural pathways (like we are training with this). Even if your muscles might be able to do it, your brain isn't sending the signals. This is perhaps the worst, because it induces a mental discouragement (like you may start to think you forgot how to do them). It's challenging because when you are able to break this barrier that so few can you want to train well, but I am becoming a big believer in leaving one rep left in the tank. It's easier said than done but your mental state will be so much better (and your confidence) when you end on a good note (that was hard, but I got over the bar and pushed it out) rather than failing because you went one rep too far.

Well said, everything you wrote is so true!

@@flintsilver7 yes exactly, you know how i got my burnout? I workout five days a week, 3 of em at the gym weighted Calisthenics + body building, and 2 of em are skill training that is intense , that leaves only 2 rest days in which i run about 5 km and i also run another random day, imagine all of these accumulating, my body simply couldn't allow any more

Thank you ☺️🙌

I am pretty sure I was one of the people he was referring to. I had 20+ strict pull-ups and a weighted pull-up at roughly 60% of my bodyweight. But no luck with the muscle-up. Mike is 100% correct on the bar path, as you will feel the difference when you are correct - swinging backwards and going up and around the bar - and when you are not as there will feel like a wall stopping you. Before I started with Mike, I had done jumping progressions, which helps get a feel for the transition, and then moved to bands. I made progress with bands, using the Rogue green band (40# rating) and the Rogue blue band (30#) rating. But I was familiar with the movement, and pulling as hard as possible from the bottom. What helped me get over the bar was the cue of pulling with 50%-70% strength until your elbows are roughly at a 90 degree angle, then exploding over the bar. I went from barely able to get a rep with the red band (18#) to three bodyweight reps instantly with that cue.

AMAZING results!! ☺️🙌

Happy you liked it! Just reach out if you have any questions on your MU journey! Thanks brother ☺️🙌

@@flintsilver7 thanks for your tips! I will try the next session.

Thanks for your question, will include your question in my next video. But the short answer would be to come down to fully locked out arms and don't pull too early, but wait a few milliseconds to pull-up again with the same technique as out first muscle-up.

Nice to hear Greg! EMOM is one of the best ways to increase reps in my experience

@@MikeZouth Thanks man, its going ok , Monday was good but yesterday I had less sleep so it was about 75% performance

You're welcome Jake! A pleasure to follow your progress 😊💪🏼

I'm impressed. I too got my first bodyweight MU thanks to Mike's help and am at three, though not aggressively training as it is mixed with my CrossFit training. (My body can only take so much.) One rep EMOMs have been my training of choice for the last two weeks, no more than twice a week (12-15 minutes). Personally, I would like to see how well you would do with a solid rig, as your body is working extra to stabilize the inherent motion in your setup. You might be able to get another rep out with a bolted rig.

@@flintsilver7 Yeah, I definitely agree that MUs can be tough on the body and 2x per week is enough. I think I'll try one rep EMOMs for my next work out! I definitely would like to try on a bolted rig sometime. Unfortunately, the power racks in my local gym aren't suitable for MUs due to the ceiling height.