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MUSCLE
UP MAYHEM
LEARN TO MASTER THE MUSCLE UP!
Inspiration + Determination = Exceptional Strength
In the year of 2010, I took our Drill program to compete
in a Drill competition. At the competition, the
USMC had the 20 pull up challenge, and that day I
only completed 13 pull up reps. Since then, I was
determined to get my pull up rep number higher, so
I would watch YouTube videos. I came across Zef’s
pull up/muscle up video, which inspired me to get
more than just higher pull up reps, rather to get the
“muscle up.” I was able to do 4 muscle ups on December
2011, and I trained for one year. After, a year
of training muscle ups, I was able to do 20 muscle
up reps by the end of December 2012.
Structure to Success
My training plan to go from 4 muscle ups to 20 muscle
ups in one year was simply by doing one max set
of muscle ups on lunch break, and one max set of
muscle ups after work for 5 days a week. The goal
that I had each week was getting one extra rep than
the previous week. My progression may be found
on the description of my “How to do a strict muscle
up tutorial, and how I went from 4 to 20 muscle ups
within one year.” The link is found below:
https://www.youtube.com/watch?v=EdmfZoIJ3y4
Fundamental Progression
Exercise Requirements that helped me achieve the
strict bar muscle up:
DEAD HANG
Know how to do a strict dead hang pull up. A good
pull up number would be 10 to 15 reps. These pull
ups must be completed with ease without using
your lower body, or without using your legs. Good
exercises that may help you achieve the dead hang
pull up would be doing negatives by jumping until
you chin is above the bar, then go down very slow to
a dead hang. A good example of a strict dead hang
pull up can be found in the link below:
https://www.youtube.com/watch?v=5hsCOtgoVrQ
STRICT HIGH PULL UP’S
Issue 03 - NOVEMBER/DECEMBER EDITION 2015 Page 15