what's going on everyone Daniel vaginal Fitness F thank yous let's take a look at doing specific
training for the muscle up now when it comes to the muscle up it is a school let's break
it down into its components and figure out how we should best train for it so when it comes to
the muscle up you've got two main components the pulling phase and the dipping phase with the bar
muscle-up in particular because you used a very large amount of momentum and generating a large
amount of power the transition is not actually that difficult when you build the necessary
strength and coordination for the movement when it comes to people that have difficulty with the
movement it likely stems to them not working in our feet of the pool or the dip and that's where
they face trouble when it comes to consecutive repetitions of the muscle up and doing clean
form the most common mistake that I see beginners make is they want to get better than muscle up so
they simply keep drilling the muscle up over and over again and in order to get reps what
they often have to do is use a large amount of momentum through using a Kip to get the movement
done now specificity principle train the movement in the manner that you want to get stronger at so
the muscle up we want to get better at the pool as well as the dip let's look specifically how to
integrate those two into a training program specific for the muscle up so when it comes
to the pulling portion of the workout we want to train our pull-ups in a manner that's very
specific and is going to have a strong carry over to our muscle ups when we eventually work on those
now to do this correctly we want to work in a lower repetition range I'd recommend anywhere
from three to six reps max per set from moderate to high amount of sets the reason why we're doing
this is because when we're doing low reps we can really focus on being as explosive as possible
getting our chest as high as possible in relation to the bar aka chest-to-bar pull-ups doing them
very explosively when we start working beyond that six rep range it's just going to happen in
everybody you lose power you can't generate the same amount of force when you go beyond
those reps that's why it's not as important to do pull-ups for endurance I'm talking 10 plus
reps a set because it's not going to carry over as specifically to your muscle train explosively to
be explosive and you're going to have very clean Muslims when it comes to the dip we want to once
again do them in a manner which is specific to the muscle so once we get past the transition
phase in the muscle up we need to perform a straight bar dip what better way to get better
those than to work on them specifically it's literally that simple so to get the most out
of your straight bar dips to add a high transfer to your muscle ups controlling the eccentric or
lowering phase getting a nice pause to make sure you're controlling the full range of motion and
then explosively performing the concentric so we have a strong carryover once again to the muscle
guys the final weak link that we have when we're doing muscle ups is that transition component
now in my opinion if you work diligently on the explosive pull and the controlled straight bar
dip build your strength with those movements you should not really have as much of an issue
with the transition because you're going to be able to power through it but if you're looking
to isolate this portion of the movement the best and most simple way to do it starting from the
top of a dip lowering down to the bottom of the dip slowly transitioning from that bottom of the
dip to the top of a pull-up build the necessary strength you can't go from step 1 all the way to
step 10 and expect to make good results patience consistency and drilling the fundamentals over
and over again is what's going to get you the fastest progress make sure that you use chalk
and when you transition from the bottom of the dip to the top of the pull-up try and sustain an
over grip grip grip and then that's going to allow you to control that very critical component gain
the most out of the exercise I find that if you don't sustain that over grip or use chalk it's
easy to slip and miss those few degrees of joint angle that is specific for gang stronger muscle
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and I'll see you next week Friday for another video on Fitness FAQ