Before you can perform your first muscle up, you will need to build up the strength foundation for it. In this post, I’m going to show you the fastest way to build that foundation, so that you can finally perform your first muscle up.
How to Train for Your first Muscle Up
In order to perform your first muscle up, you must be able to do a 1RM (1 rep max) weighted pull up with 30% of your body weight.
Example: If you weigh 70kg, then 30% of your body weight would be 21 kg.
Example Calculation: 70 kg x 0.3 = 21 kg
To achieve your strength foundation, I will recommend doing the “Greek God Program” for overall strength and to achieve that powerful Hollywood Physique look. But that’s optional, you can always make your own workout plan as well.
The main goal is to increase the weight on your weighted pull ups by 1 kg on all of your 3 sets every time you hit the gym.
Proper Muscle Up Technique
1. Find a Good Grip
3. Try Not to Hang too Forward on the Bar
2. Try Not to Hang too Back on the Bar
4. Get in Perfect Position
5. Watch this Video Tutorial from “The Bar Brothers Netherlands”