Are Muscle Ups Worth It?

[@FitnessFAQs]

Your deep dive into the topic was great Alex. You covered muscle-ups from a different perspective vs standard calisthenics tutorials.

[@AlexLeonidas]

I appreciate you saying that Daniel! Wanted to share unique arguments that I've yet to see elsewhere. Glad you enjoyed my analysis.

[@gettingfitwithcalisthenics2424]

Idol Daniel on The house

[@GrantMeYerBacon]

i hate muscle ups because i can't do them

[@AlexLeonidas]

I don't blame you! Lol

[@MonkeyBarsEveryday]

same

[@BaldOmniMan]

Based

[@hemiihemm]

Same

[@Aleks479]

I hate 600 lbs deadlift because I can't pull it

[@NaturalHypertrophy]

You gave me a lot to think about with this video, especially in regards to the comparison between muscle-ups & deadlifts and their similarities in terms of fatigue to stimulus ratios. The clean to muscle-ups analogy is also particularly astute in terms of biomechanics. What I find exceptional with you, Alex, is that even after 7 years of following your content, I still find myself learning new things from you. May it stay that way. Great video, brother.

[@ScEscapism]

Why did i say elo youchub before reading that?

[@AlexLeonidas]

This means a lot NH, I'm happy that you continue to find value in my videos and I would extend the same back to you. Your work has given me a fresh viewpoint on real natural bodybuilding which has genuinely affected the way I view & approach training. Cheers and if you can find a way to hit some muscle ups, that would be very cool to see!

[@LindormAce]

@@ScEscapism Naturel Hypertrophy

[@ScEscapism]

@@LindormAce croissant Hypertrophy

[@Narasthenics]

@@ScEscapismAtrophie Dopée

[@xavierrenegainzangel]

Adding weights to muscle ups I've personally seen carryover to my weighted pull ups. I always figured it's because you need an explosive pull to get over the bar which is also extends the ROM. Definitely appreciate you making this video! Some people dismiss it as a shoulder injury party trick.

[@AlexLeonidas]

You're right on the money Xavier! And many other weighted calisthenics experts also do weighted muscle ups. There's definitely a reason beyond looking cool.

[@dudeshamus1451]

Absolutely 10/10 username, bro.

[@xavierrenegainzangel]

@@dudeshamus1451 Preciate it bro! 👍👍

[@greigite5191]

@@xavierrenegainzangel classic adult swim show i love it

[@Legacy-Talks]

During lockdown two years ago I finally unlocked the muscle up after spending months of training. It was way harder than I expected and I respect anyone who is able to do them. I've been lifting a long time and it's rare that I get a PR or anything that I remember for years to come, but finally making it on top of that bar in an empty playground was a beautiful moment. I'd learn to do a muscle up just for the explosive power benefits and feeling of accomplishment.

[@othonielmolina]

Every time Alex releases a new video my day is made 1000 times better.

[@geffauguiste]

Fax

[@revolvermikey]

As somebody who has been lifting only for a year, its amazing to see all the things you can do. Definately inspiring stuff to aim for!

[@shaftsburry1773]

When I was into gymnastics, getting my first strict muscle-up on the rings brought such a feeling of accomplishment that I would say it was worth it for me.

[@cesaraguilar8142]

I think what I like the most about the muscle up is the false grip variation. When you can do that through pure strength and no momentum it allows you to muscle up literally anything. You can be dangling from a cliff and muscle up, drop down a window safely, climb up cornices, get on top of any roof, climb up trees, allows you to do it on gymnastic rings, etc. It's so very useful and showy lol

[@Matrixtruesaiyan]

I’m almost 42 years old, weighing 220 lbs… and I hope to be able to do a muscle-up this June (2023).

[@mattepac]

Glad to see explosive upper body movements getting some recognition past the usual cool factor. Explosive pulls have a rightful spot in any serious program, combining unique fun factor to power generation, something no other upper body movement has (maybe push-presses but the lower body is heavily involved). Also there are many variations/regressions, so at any stage of training there is a way to incorporate them to provide some unique benefits and a ton of fun. Great analysis!

[@BaldOmniMan]

I need to give these a second look

[@AlexLeonidas]

I suspect the pre-exhaust part will interest you 😁

[@Wayf4rer]

Great video. I think I speak for many of us when I say we'd love to see some more gym workout videos in the future. I still find myself going back and binging your old gym videos as motivation. The home gym is great, but the gym videos are special.

[@AlexLeonidas]

I'm happy you still like the home gym but I feel what you're saying including when I film. Will definitely feature more gym content.

[@Linkous12]

Just did my first workout on my new gymnastics this morning. I was fairly confident I could perform a somewhat clean muscle-up negative but was humbled almost immediately. Don't underestimate the muscle-up nor the rings.

[@user-cm3ot7tb4i]

I always considered the muscle up to be the 'C&J' of calisthenics, just like you said. False Grip Pull + Transition + Dip. But for me, the muscle up was an entirely strength based movement if I was using it to build muscle - no explosive momentum, controlled, preferably weighted. The muscle ups you do on the pull up bar with a 'gap' in between allow you to start the transition way earlier, just like on rings, and don't rely so much on raw tricep strength. Much better strength curve. I got to a +30kg weighted ring muscle up at 100kg bw, but I couldn't do an explosive muscle up on a straight bar without kipping. It's a completely different kind of strength since it was an almost entirely push-based movement. For me it'll always be a "muscle" up as long as I didn't 'skip' any parts of the movement with momentum. If you want to do explosive pulls, go for it - that's just more practical. But you can move more weight if you go slow. However, weighted slow MUs are incredibly taxing on your body (mostly elbows), so I primarily trained weighted false grip chin ups and weighted dip variations individually. I noticed that the MU strength I got was a result of the training I did for it, not the other way around - just like doing front squats, deadlifts and OHP for the C&J. As always, great video.

[@AlexLeonidas]

Very interesting regarding the gap and shear triceps strength, also your muscleup is still very strong! 30kg with rings at 100kg is no joke.

[@dominicfrigerio1747]

are you by any chance a baki villain

[@sonzai5162]

*cries in low ceiling*

[@AlexLeonidas]

😂😂😂

[@GoldenEraBookworm]

Awesome video. I've never done a muscle up in my life...might try them!

[@Narasthenics]

Never clicked so fast on an Alex video, we need more calisthenics content!

[@ChrisRied]

unlocked muscle ups today again after neglecting them for years. Totally in love with them now! Also its funny that I'm the only one in my gym doing them haha Great video Alex!

[@streptococcus410]

4:10 me and the boys in the back hyping our mate to get his first 1pl8 bench

[@AlexLeonidas]

😂😂 The youngster days

[@yesyes2233]

Perfect timing! I just unlocked them 2 weeks ago, gonna look forward to this one!

[@AlexLeonidas]

Well done bro!! Your rep count is going to explode very soon. After your first muscle up, it just gets better.

[@yesyes2233]

@@AlexLeonidas definitely! I managed to get 4 muscle ups in a row on that same day tho to be fair the last rep was chicken winged

[@garrettbaratheon567]

@@AlexLeonidas never done a muscle up but that’s how full ROM pull-ups were for me, as soon as I was able to come out of lockout for the first time, my numbers exploded

[@yodgetfit]

Can’t wait for the chest expander video!

[@ossibombe6973]

I just love to hear alex talk about calisthenics topics !!!

[@Pizzly_dzons]

u completely changed my view on muscle ups

[@AlexLeonidas]

Awesome man!!

[@aaronbishop8713]

"that fed look" mr sean g!!!!!

[@nh1776]

I gotta find a way to try these one day. Definitely not in my home gym where an attempted muscle up would mean a concussion and a broken ceiling.

[@nh1776]

@suspicionofdeceit You've inspired me. Ceiling shattering muscle-up strength coming soon

[@Ketobodybuilderajb]

I really tried, Alex. I spent most of last winter into spring trying to get good at them, only for it to decimate my shoulder or pull a trap, etc. Maybe in a few more years ... p.s. props on the insane MU power, bro

[@DevinsCalisthenics]

Heck yeah Alex. The muscle up was the skill that got me interested in Calisthenics. It took 2 months to go from a +85 lb banded muscle up, to a single kipping muscle up. Can't get more than one in a row yet, but I think the challenge will last many years, and my chest, back and arms have never been bigger.

[@MarianoGrande1]

This video was really awsome. Good job Alex!

[@M13x13M]

I can’t figure out what muscles are involved in a muscle up.

[@huylifts]

wow that lat spead in the beginning

[@dmonburner8791]

Imagine Bald Alex alone in a calisthenics park in the middle of the night cranking out muscle up after muscle up Badass

[@fitjoelofties2595]

My dude wearing a durag I love it!

[@AlexLeonidas]

Yeahhhhhhhh

[@sonnystormg]

That fed-look! shoutout to sean g!

[@Worldcalisthenics1]

Very good video. Never seen this topic covered on muscle ups! Great watch! When is your weighted Calisthenics programme out???!!

[@chakra4424]

Ring muscle ups are also extremely valuable! A very underrated variation in my opinion

[@AlexLeonidas]

Gotta experiment with them more!

[@Narasthenics]

Got them before bar muscle ups

[@Jtzist]

I just started doing muscle ups. Now why is it at my gym, when I do muscle ups, now all of a sudden people start workout at the otherside of the gym? But before I got there they were there?

[@SwarleySwablu]

What about ring muscle ups? Definitely less explosiveness but with ring turned out at the top, the time under tension kills me after a few reps

[@badrounetbadr8732]

keep up alex, great content

[@aldavedesierdo42]

Hey man you are fucking strong. You're not a typical gym rat who is very one-dimensional and despite with all that mass you have, you are athletic and has overall good performance in all aspects of physical fitness. 300lbs bench but can muscle ups over 10 reps? Goddamn!

[@Vaginaattori]

he benches more like 400lbs though.

[@xjet]

What is the best flavor of chocolate (or pizza) to increase my muscle-up performance?

[@snowiblind]

vanilla

[@kevlar.85]

Whoa! What an inspiringly detailed explanation 👏🏻💪🏻

[@bournestrong]

Great insight/breakdown into the value of muscle ups. Haven't done them in years but I think I'll start adding them in again on bench days instead of just using pushups as a primer.

[@jahdread]

Sean G - That fed look💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾

[@AlexLeonidas]

Yeahhhhhhhhh 💯🔥🔥🔥

[@rumpelstilz2386]

Hey Alex, what do you think about overuse in regards to the Muscle-up ? Are Variations even necessary ? How would you change the Exercise to overcome the law of Accommodation ? Bands and Grip width would come to mind (Ring MU are a totally different beast for me..some find them easier to perform but for me they are way harder)

[@Wiizardii]

Absolutely but I would recommend doing more difficult pullup variations such as chest to bar and belly to bar pullups. Linearly progress on those either by adding weight or doing them with bands. Also you got ring dips with or without RTO

[@doraafelfedezoofisol]

I can't even do muscle ups at home cuz my head would hit the ceiling lmfao

[@AlexLeonidas]

Likewise bro lmao

[@ScEscapism]

They make a good dropset too, bang a set at the end of the workout then keep doing pullups after to failure

[@bassmasters123]

I love how Justin's in the background just flexing lmfaoo

[@javs4408]

i literally did muscle ups today, needed this information because i didn't feel they were very useful

[@AlexLeonidas]

Glad it changed your perspective, enjoy the gains Javs!

[@vasisamudradevi1424]

Achieved muscle-ups five days ago! And happy af with the four I get these days!

[@uzeyrhassan]

Can’t think of a better upper body exercise for a swimmer. Freestyle and butterfly both mimic this pattern. Every butterfly stroke is a baby muscle up horizontally

[@derekross6649]

Shaved head looks sharp brotha!

[@AlexLeonidas]

Thanks a lot Derek!

[@mazi1597]

Yo alphadestiny! I recently got 10 clean pull ups, but had hard time progressing past that. After seeing ur videos on weighted pull ups, i decided to buy a dip belt last week. I can already go 10kg x 7 reps and atleast 25kg 1RM. It's really fun and cool! Never felt progress like this before. Still got quite a bit of fat to lose, so kind of doing weighted by default xD

[@AlexLeonidas]

That's a big improvement Mazi!! Enjoy the extra "weighted vest" for now, as you get stronger and drop weight, you're going to put up numbers that will even shock you. Keep grinding 💯

[@mariokrizman4924]

Very informative video Alex! When is your calisthenics workout program coming?

[@letsgostevo]

15 clean ones is my record, but I recently hurt my labrum doing weighted pull-ups and now I can barely hang from the bar 😭great video🙏🏽

[@elQuestionare]

Clean Bro and impressive with this body weight!

[@weyhanng7028]

Hey Alex, perhaps you could make this a series like Buzzfeed. Worth it: “insert exercise” and break down the pros and cons of different exercises

[@bilbobaginutopi2284]

This just gave me the reason to include muscle ups into my bulking phase

[@tidal5609]

Love how the dude at 6:45 grabbed the whole thing to make it stop shaking lmao.

[@radreynolds8978]

What are your thoughts about training the slow muscle up, i.e. the false grip version with no swing?

[@krillansavillan]

The shaved head look is baller for Alex

[@arthurholmes4979]

Used my gym XP and unlocked muscle ups 4 days ago. I’ve been so happy with my progress

[@Triston_Armstrong]

So alpha destiny the question arises, “how can we combine both bodyweight and weighted calisthenics skills and hypertrophy with regular strength training or weight training hypertrophy?

[@tibolifts7819]

I personally feel a lot of stress on my shoulders and elbows during muscle ups which is why I don't really like them (any tips for this always welcome). My max is 6reps at about 205lbs

[@RJ-is9ko]

Strengthen your rotary cuff muscles

[@coppertopp2268]

I am here on behalf of the HIT brotherhood to enlighten you guys about one set to failure training. If you are a natural then HIT training is the only training that will work. I recommend you to all buy Mike Mentzers books, after you read through the sacred texts you will know everything there is about training and nutrition.

[@jaan1197]

real

[@frog6054]

Scientific research has been shown that higher volume workout is better for hypertrophy

[@astroman0500]

I don't know if you're going to be trying a hair regrowth protocol Alex, but if you do or you don't and begin rocking the shaved head look, you should try thickening your neck back again. You looked hella awesome back then, and the shaved head look demands it!

[@96RHE]

They are more of a marker of impressive strength than a great exercise, in my opinion. You can build strength and muscle with them, no doubt. But doing them is hardly necessary. I can see how for a competitive athlete they could provide serious benefits e.g. if you wanted to compete in American Ninja Warrior the ability to propel yourself upwards with maximum explosion using just your upper body is extremely important. But for the everyman who just wants to look good I can't think of a reason these need to be a part of training, with the caveat being that training should be fun and if you enjoy them then you should do them.

[@jwat3217]

Great video, I agree.

[@abisheknair3545]

6:51 the background guy is a true gym bro

[@Master_J2375]

Im training for gymnastic ring muscle up, this video was perfect timing

[@jakezaragoza6091]

I have always liked muscle up but never put the time an effort to do them!But I think after this video that’s going to change💪🏽

[@apcfitness]

muscle ups are cool but how would you program them. they are a push and pull exercise in one so what day would you even do them?

[@Eli412496]

Muscle up is one of my personal favorites. Especially weighted muscle up. Heaviest is 55lb for 1 RM. Bw at 204lb back in march 2022. Now at 209lb I can't even do it🤣

[@AlexLeonidas]

55lbs at 204lbs is serious man!!!!

[@Eli412496]

@@AlexLeonidas yea man no easy task what so ever. Now the focus is doing higher reps with manageable weight (25lb -30lb)

[@zukodude487987]

I went from 242 lbs 5'10 i went to making a muscle up back in 2019

[@stevehoggarth2431]

I want to do them, but my shoulders hurt pushing up at the top.

[@john2s655]

Muscle ups are a weird exercise for me. If I don’t do them for a few weeks I can’t do them when I first try them again, but if I keep trying for 5 minutes I can all of a sudden get like 5 in a row.

[@TRoninYT]

You keep making me consider things I never consider. Haven't tried a muscleup in years... I smashed my chest into the bar

[@jaredhicks1370]

I do pull ups but the muscle up feels outta reach. I also haven't tried 😅

[@tuukkai1841]

Damn, this was really in depth. Definitely made me want to work towards muscle ups in my training

[@kacza1472]

I just realised something weird after first 3 minutes, my muscle ups are damn strong, I could barely chin up with 75kg for 1 rep, yet easilly did 20kg MU for 4 and PR'd with 30kg for 1 at that time

[@sam-mu8tm]

My forearms kill me after doing like 3x2-3 lol ,but still do it cuz i enjoy it

[@RiderofDeath91]

I usually average at about zero max muscle ups

[@manefields]

well it is the perfect superset for upper body regarding bodyweight training. You save tons of time if you can do them.

[@DaBak21]

justin trying to keep the cable machine still lol

[@SpaceMonkeyGVTV]

I have had the conundrum of choosing between the rings muscle up & the bar muscle up in the past, & the rings muscle up to me personally are more joint friendly & easier on the shoulders than the bar muscle up.

[@nahuelise4055]

A thing that i've seen a lot of times between street lifting guys is doing a one or two sets of fixed reps then on the last going for an amrap on muscle ups,chained with and amrap of dips at the top and an amrap of pullups to finish it up

[@Derwynn]

I have a question, isn’t it considered junk volume if you’re pre-exhausting your prime movers with the muscle up which causes you to not perform as well as on a compound? I know you said the hypertrophy won’t be affected giving the example of belt squats after normal squats. If you’ve lost the ability to hit true failure on a alternating set due to muscular failure isn’t that just pointless to do? Similar to why people shouldn’t do 100 reps dropsets like athlean x prescribes you’re just making recovery worse for no reason. Also since you mentioned muscle ups are great for explosiveness I noticed you mentioned how overloading and dynamic effort would also be good for pull ups and dips does that mean you use bands and chains for those too? Why would you say it’s best done to use accommodating resistance for gaining explosiveness for pull-ups and dips over muscle ups? Is it because you get weaker over time or because their hard to progress with

[@Derwynn]

I think muscles ups for dynamic effort method for pull-ups is genius. Can get explosive af breaking a pull-up plateau

[@AlexLeonidas]

One of the coolest ways to program them!

[@peterers3]

Would be fun to see AlphaDestiny in a N.Y.C. calithetnics park with Hannibal for King or the "Thats good money" crew and do one of those under 10 min challenges lol

[@AlexLeonidas]

Man I would love to!! When I visit NYC I'll 100% do some calisthenics collabs

[@mikimilostnic2366]

Yo Alex, a question for my man. I think we got the point of the importance of Muscle failure in building muscles. But seeing some calisthenics guys preach shorter rest intervalls, and trying it my self, I feel that I reach muscle failure much quicker "obviously because I'm less recovered",and my pump is much greater. Is this type of training better for hypertrophy? or is just better for cardiovascular benefits or is greater rest time better for hypertrophy and strength?

[@frog6054]

If you can't breathe due to the shorter rest during your workout then I think it's just going to be conditioning workout rather than hypertrophy but if everything else is fine and you truly feel your muscle being exhausted instead of your heart then I think it's good.

[@cocacolabob]

i have a love/hate relationship because they are the most fun exercise and for some stupid reason i cannot do a single one anymore and was able to 10 at one time at with a weaker pull and push.

[@HerculesFit]

12-15 muscle ups? Man if I tried that my arms would detach and still be stuck on the bar 😂

[@AlexLeonidas]

If you got the technique down I reckon you'd put all of us to shame 😂

[@King-ru9ve]

My max is 12 or 13 muscles ups in a row and what he saying is true I looked like super saiyan when I was hitting those numbers

[@henzy8954]

Justin Lee Cameo at 6:50 😎

[@RDS_Armwrestling]

Some people would say that the vertical pressing with the shoulders internally rotated isn't the best position to press from in regards to shoulder health. I feel like it's somewhat dependent on genetics, just like many other lifts, such as your individual shoulder structure, joint resilience etc.

[@thomxsissme]

is it possible to train muscle up in a regular gym upper body wk? any ideas?🎉

[@alxnd_r6345]

I think its very good to be able to do atleast 5 clean muscle ups and maintain it. Its good for a quick workout. It keeps your pulling strentgh and if you do them correctly it will hit your abs and core too. My calculation is that you need to pull up more than twice as hard than a pull up do to a REAL muscle up.

[@mhnd491]

Just simple question: What is your lens or the name ? Thx!

[@AlexLeonidas]

Sony A6600 with the Sigma f 1.4 (30mm and 16mm lens)

[@Dotas1997]

Did a ring muscle up with +25kg and cant do a proper bar muscle up. So technic is very important

[@DejiDigital]

I'd argue that ring muscles are superior because they have a more equal distribution of load between the push and pull. Bar muscle up is like 80% explosive pull up. So I'd rather just do those. Bar muscle ups are a great way to make friends in the gym though. So they're not completely useless.