1 Year Muscle Up Transformation (Gain 10 lbs?)

[@dylancheekfit]

i wish we had more outdoor calisthenics parks where i live, man. the muscle up is one of my main goals (along with mobility and flexibility) but it’s hard when i don’t have the appropriate bar for muscle ups. i will definitely keep practicing the explosive pull ups to at least get that strength to get over the bar! thanks for everything bro. you out here inspiring all of us!

[@Strengthside]

Thanks man! You don’t need too much for the muscle up. Even kids monkey bars work. 🙏😁

[@christopherellis2663]

I'm 72 and still working on this. Not as supple as 60 years ago. The fast ones are easy enough, but to do them slowly really takes more recovery time.

[@behqo7658]

What a unit... Hopefully I'll be this kind of 70 year old dude if I reach that age!

[@Strengthside]

Great point! Using momentum makes them fairly easy ay?

[@neoki75]

I am 46 dude. After reading your comment I feel really relieved. I have a lot more time that I thought to get my goals. Congratulations, you are inspiring! #nosvemosenlasbarras

[@aldonasetej5147]

Josh, thanxs for all these great videos. I like the voice over ones because ( for me) sometimes I cannot easily see my screen, depending on where I am training. Still being able to hear you and not see you is a huge benefit...for me

[@BrunoS1917]

This is your best video by far bro. Just so nice to see someone who is an influencer and still shows the reality and the struggle. Then overcoming the ankle surgery and still training like a beast. Cmon man, you're the best. Cheers from Brazil, going to try hugh pull ups tomorrow

[@Strengthside]

Thanks bro! Your words really mean a lot 🙏

[@santinocomparato5999]

i like it better when you voice over, great video by the way, you are very inspiring

[@DivisionG1eNHay]

I just wanna thank you. Thank you for everything. You have no idea how you changed my life and my health

[@Strengthside]

:) 🙏 Thank you. keep going

[@kaujla8435]

Awesome transformation dude!! Personally, I like the voiceovers more. Also hoping to see some more of you're videos where you're traveling and on the beach, but all your content is gold either way! 🙌

[@Strengthside]

Thanks man!

[@carolinamendez4715]

OMG, you're awesome. 💪Thanks for your videos, I'm learning so much. I'm improving in my pancake stretch because of you 😍😍😍

[@Strengthside]

Keep going with that pancake 😁🙏

[@Strengthside]

For those asking…. I trained MU twice per week for the first 5ish months. 8-20 reps a session. Only about 20 minutes! Then I cut it back to 1x per week the last few months. Cheers! IG ► instagram.com/thestrengthside

[@brucehelppie6119]

this video is somewhat encouraging. i would've guessed that josh had been doing mu for years. the mu is one of my goals, i only have rings to work with, a low ceiling in my basement where i train. i'll have to learn a no kip version, and i'm lightyears away.

[@Strengthside]

Learned ring Muscle Ups like 6 years ago but never trained on the bar for some reason. L sit Muscle Ups are dope and develop a lot of control! Perfect for the basement.

[@dorianphoenix2161]

Amazing workout. I want to add more calisthenics to my routine. Love your videos. Your hard work and dedication shows.

[@ruben305rosado]

Yes bro this is awesome. You do good voice overs 👍

[@Strengthside]

thanks mate!

[@u_r_loozn4990]

I rarely watch your videos anymore which is kind of a bummer for me personally but I always see your uploads and without even watching them I get a lil happy haha. I can’t explain it but it feels almost personal like I’m watching your progress and development and even though our goals are different it totally inspires me and helps me push harder on my own goals! Staying subbed and I will def be making an effort to watch more of your videos. Cheers! :)

[@Strengthside]

Love that! Pop in for a few

[@berickson32]

Great video of your progress - very helpful! Voice-over is my preference, although I also enjoy increasing frame speed at times so we can see more of the struggle you experience as you move toward goal. Regular frame speed is of course best when demonstrating precise mechanics. Good video - thank you! 👊

[@Strengthside]

For sure it’s kind of nice to see the sped up clips for something like this. But of course doesn’t work for much else. Appreciate the feedback!

[@OrrDragon]

Awesome video. MU definitely on my list of goal for 2022. Thanks! Keep on making the world stronger! 💪❤

[@Strengthside]

You got it. Muscle up is a fun one.

[@simontheriault]

Super nice the way you had adapted your training with the ankle injury! Good job brother!!

[@estas9449]

Great, bro! Keep it up!!

[@Breathwalker]

2022 5 reps legooo!! got a decent coach so i'll get it for sure ;) still struggling on the transition and my approach is just to get strong enough to fly up. Personally prefer your voice-overs, they're great, you be saying the right things at the right times but the text is also good because your choice of music slaps too! GOGOGO Joshman

[@Strengthside]

I thought you were doing pilates this year? :) Thanks brothaman

[@neoki75]

Nice vid guys. In my opinion what most of the people forgets to mention concerning MU is the scapula position in the first part of the movement. Apart from the fact of working the explosive side of the Pull Up, the scapula should be protracted while you are pulling up. #nosvemosenlasbarras Have a nice day you all!

[@Strengthside]

Very true man! It’s more of a hollow pull up with protraction. And of course you should be more or less protracted on the top portion of the MU as well

[@ROM047]

Solid video as always! Seeing this transformation is very inspiring to us still in the pre-1/8/21 phase. Since you asked, I personally do prefer the voice over to the text-on-screen so I can watch the movement while hearing the commentary. With the text I found myself rewinding so I could read it and then go back watch the movement. Maybe I'm just a slow reader tho😂😅

[@Strengthside]

haha nah I appreciate the feedback bro!

[@mritunjaykunwar793]

Good 1 bro .. keep going. All the best.

[@PullupDip]

Very cool video of your muscle-up journey.💪 Thanks for sharing!

[@gordonfagan3448]

Brilliant inspirational video!!

[@derekcamarota401]

I would love to be able to do a muscle up, but I think it would be more interesting if you broke down in exercise, sets/reps, and possibly diet you followed to gain 10 lbs of muscle. Your clips are always helpful and informative. The narration is great, but always love a good follow along to watch again and again. Keep up the amazing work.

[@nf5011]

2022 GOAL FOR SURE ! 💪💪

[@melaniemaynard6994]

Thanks for sharing the journey

[@melaniemaynard6994]

I dig the voice overs, your vibe is the best!

[@Strengthside]

Thanks Melanie I appreciate it

[@rmyt8489]

That Parkour-style looks like a lot of fun, thanks for sharing this one, got me really excited about the bar workout!!! 🤯🤯🤯

[@Strengthside]

have some fun with it :) bar muscle up is such a fun one

[@feliperuiz7084]

Great content 👏👏👏

[@serjjpv]

Good job. It another motivation for us to see such improvement

[@anthonybaxter1499]

Unreal! I like the voice over though

[@wypimentel]

You're so lean, I wish I can get near someday, I know that if I ran 10 km 3 times a week would be a beginning. It took me 6 months to do muscle ups, but I did just twice a week, so I did it wrong, it's better at least 3x a week to learn the skill. And this is my advice to everyone (what you did) explosive high bar, then after rest the chest on the bar (without the final move), then learn the final move in the same day but just the final move (the dip) in a low bar, then with time you can do it.

[@ThatFirstRep]

Muscle up will definitely add up more size, it absolutely works the upper body entirely! Even the legs are working since you have to keep them tensed to lessen the swinging and clean the form. If I had to name one exercise that fits all, it’d be the muscle up!

[@Strengthside]

Love it bro!

[@GreenVegan816]

I always enjoy voice overs more because I can keep my eyes on the video action instead.

[@101Intheflesh]

What's up strength side!💯❤️👍🤟, Hey bro thank you so much for this video, really badass to watch the transformation and motivating, as for question you asked, the text is pretty cool cause when i read the text it kinda made me look and see what you were talking about vs you just voicing it over, if that makes sense, anyway thanks man!!!

[@Strengthside]

appreciate you bro!

[@dangopeaks4415]

Hey man. Great info and progress. Where can I get that portable short pull up bar?

[@mauricetorres3469]

Love those shoes too!

[@indriadrayton1132]

I like all of your vids!

[@funwithcalisthenics]

Those are really clean. Impressive.

[@Strengthside]

Thanks bro!

[@tenrsounds]

In answer to your question, text overlay is hard to read fast enough when the text is moving around the screen and not in a predictable spot every time it appears. So people will say they prefer voice over instead but it could just be the design overlay of the text.

[@LuisMartinez-nn1bv]

👽 Marcian from Borikén (aka Puerto Rico) @ 60+ going for the MU, will keep U posted...

[@kimyusaf9589]

I like the voice over 😌

[@janastahlut5060]

congrats awesome achievement

[@maximjoffe3838]

I like the narration :)

[@VikingStrengthNutrition]

Can you do a video on stiff necks please. Enjoying your videos thank you so much for putting them up on KZbin

[@alanequi2786]

95% of the time, if I make any progress in bodyweight skills, it's mostly due to weight loss, so congratulations on getting the muscle-up while also gaining ten pounds!

[@Strengthside]

haha thats a great point. I think for something like a front lever u definitely gotta lean up!

[@nabutovsky]

Love the content AND your hat! Where do I get me a cap like that? :)

[@bewatermyfriend7355]

Voice over is always good... why not? Yeah, it's my goal now. :)

[@kunal0509]

I love it...never give up 😀

[@Strengthside]

never ever

[@davidca72]

Great video Josh, thank you. Where can I buy the small free standing pull-up bar or dip bar you use in the video. Please help

[@mikekn7033]

Awesome. Beautifully executed!You’re so strong. You made it look easy. I have 2 questions: when you pull from the swing back, do you pull up explosively right away or you pull explosively when your arms are bent at about 90 degrees before the transition? Second question, at 3:02 where do you get that portable pull-up bar, and what’s the diameter of the bar? Thank You very much!

[@marcginthe5d]

Dope vid

[@mirkomatic5491]

If you do the voiceover it is better, but if you do both, you can watch it even in the gym or anywhere without headphones.

[@matttcameron_]

Muscle up might have to be a goal for next year for me. Working on mobility first and aiming to get the handstand this year instead. I am working on growing my lats though, so maybe some muscle up work would be beneficial.

[@Strengthside]

You might be able to get the muscle up easily if your pull-ups are strong. Just some technique work once a week might do the trick. In my opinion you can get it down without fatiguing the system too much

[@matttcameron_]

@@Strengthside I can get like 5-6 solid pull-ups with a dead hang at the bottom so maybe I’ll have to follow your technique from the vid with Trevor.

[@maajkeel]

What happened to your ankle that u needed the surgery? Great video, showing dedication, wish u the best man.

[@Strengthside]

Tore some ligaments 😐

[@gnorth5110]

Love your workout shoes. What brand are they?

[@jonathancourtney8530]

Voice is better than captions! Too hard to read and watch. Thanks for the video 😊

[@layouterlimits]

I have the one arm negative chin ups x12 on my agenda but not the muscle up. Of course it is nice to unlock a skill..but my experience so far was that all skills came naturally along with strength.

[@Strengthside]

Depends on the skill. If it's more coordination oriented then strength won't do everything. But yeah, if you're pullups are massively strong... Muscle up should be no problem

[@pascquallo]

Voice over!!100%

[@amandarodriguez997]

How long were your muscle up sessions when you practiced? Very cool. Thank you :) also, voice over is preferred.

[@Strengthside]

Not too long. Maybe 20 minutes about 2x week. 😁

[@christophemonnerat346]

Great video! I will do a bar muscle up foe 2022 :-) Thanks dude!

[@Strengthside]

You got it! Muscle up is a fun journey

[@helenjohnson7583]

I like it ALL!

[@Strengthside]

Thank you Helen

[@souny1372]

I can already do 3 rings muscle up, my goal is 8 for this year, and 5 bar muscle ups !

[@CARPETFIBBER]

Nice change. Keep mixing it up.

[@firstlast-gh9ig]

You have a really nice and sweet voice and it sounds like you are smiling while speaking, so.. voiceover

[@Strengthside]

Thanks I am!

[@R009-BMW]

Bro can you make a video on how to get fit again for people like me after a heart surgery with asthma.

[@CN-dv9nj]

I did a DYI bar that was working great. We had an ice storm and it took down my oak tree that my whole work outs are or were under on or leaned into. Will enjoy a new solve. It will take a minute. Glad I wasn’t hurt just car and house and the pull up bar.⭕️⭕️⭕️it’s fun this way other is fine too. Hey you can’t do any wrong lol. Evolve progress more reals keep appearing.

[@jordow63]

Did you injure your ankle while training?

[@jaredanwyl3686]

Definition of power in Rock Climbing training is Speed X Strength

[@Strengthside]

That's right! Power baby!

[@C.S.T]

looking mint 👍

[@aslanbosnakoglu8240]

imma try this. never did one

[@joshuagalloway184]

I want to learn the muscle up 💪

[@ruushree]

Early gang

[@Strengthside]

Appreciate yah

[@pauloferro8755]

Great job! do you never use weights?

[@Strengthside]

Been doing some back squats lately. Not much for upper body

[@slanguage37]

I most def have the muscle up as a goal for 2022. I've been working out doing CrossFit for 2yrs now and I've stayed at the same weight of 135 lbs at 5'5". I'd like to add 10lbs. From the beginning stage its been hard AF to get the bar chest high. I'm good for one to three reps before I burn out. I'll try not to keep this comment too long. It's very cold where I live in Jersey city right now. However there is a calisthenics park two blocks from my house. How many minutes or how many reps should I shoot for and how many days a week should I train for the muscle up?

[@Strengthside]

2x a week is all you really need. You also don't need to be able to do that many belly to bar pullups to get the muscle up. If you can do 3 you probably have enough strength. Use the technique from this video ... kzbin.info/www/bejne/nnilZ4ebr5qjY5Y You got it bro!

[@jacobseymour7221]

I'm 59. I would like to be able to do 1 muscle up. It sounds like a joke but I work out, do pull-ups, and would consider it an achievement.

[@steliost2217]

Both narations are fine by me , prefer the voice over!!

[@kilduce4423]

How did you injure your ankle?

[@ismasf]

Voiceover!

[@HaydaOfficial]

Which ones do you like more Josh, Ring or Bar Muscle-Ups? PS: I like the voice over!

[@Strengthside]

Bar feels more powerful! And no false grip is nice haha. Thanks man!

[@edoardosergnese]

Where did you bay the parallels with you do the Australian pull up?

[@edoardosergnese]

Btw you’re awesome man!🤯

[@UmarKhan-su1vv]

Fire

[@whenifukingtoyourmomandher6214]

How to fix spine curve can u tell me how

[@yksderson]

Beast physique at the moment. Are you planning to keep it so?

[@williamalexander6130]

What is that bar you have at home called?🤔

[@countrylover3169]

What muscles does muscle up work??

[@Strengthside]

all of them :)

[@eolfgrek4074]

Hi Josh u mention 2 times a week, how long sesions? Thx

[@Strengthside]

maybe 20 min. Usually some other calsthenic work after

[@eolfgrek4074]

@@Strengthside thx. Please pickup vlog

[@InYourFaceMoFo]

For us calisthenics rings lovers there is nothing better then a lower body injury 😜

[@Strengthside]

haha ain't that the truth :)

[@agustinbianchini7155]

voice over the transformations :D

[@alex19950731]

Voice over the videos preferred.

[@nnpigeon]

Please make vidio how you learn bar front roll

[@Strengthside]

Mm great idea! That is a really fun one.

[@ainokea4u]

Voice over is better, I had to rewind and watch again because I missed what you were doing trying to read the text

[@Strengthside]

Ah yeah it was a little fast! Good to k ow thanks!

[@GreekLoverOfficial]

I gained 15 lbs of muscle in a month

[@exit281]

a realistic video...

[@robbevanstiphout5155]

voice over dude voice over!

[@levinsonl]

thats credibility right there

[@FMFC0RPSMAN]

Text Narration coupled with voice. It makes your content to the deaf and hard of hearing.

[@JFW1]

Voice over

[@K4KN3]

voiceover

[@brahamwidjaja6387]

Working out while having an injured leg may not be a wise choice

[@Strengthside]

Why not? Is it better to sit around and get out of shape?

[@dq6169]

Is this one of the strange motions that women can do easier than men? I started doing these when I was about 10 years old. I didn’t know they were difficult. 🤷‍♀️

[@Strengthside]

That’s amazing. These are usually pretty hard for females

[@dq6169]

@@Strengthside Maybe I developed the right muscles early on. It was the only way to get out of the water and onto high docks. It was an easy transfer the bar. 🤷‍♀️

[@Strengthside]

@@dq6169 ahhhh yeah that's the same motion for sure!