A Top Muscle-Up Progression Program For Learning Muscle-Ups! Do Your First Rep Ever! Improve Your Current PR! Improve Your Form!
Muscle-ups are likely my favourite exercise! They combine strength and skill, and are really fun and empowering to do.
Unlike pull-ups where it is purely a pulling movement, muscle-ups involve a pulling component, pushing component, and a transition component.
I started my muscle-up journey when I was 39 years old. I am nearly 43 years old now, and have made tremendous progress!
I have learned so much about muscle-ups, my training, and myself!
Several months ago, at the age of 42, I achieved a new personal best of 10 consecutive strict muscle-ups, a strict 20 lb weighted muscle-up, a super slow muscle-up, and I can do countless other advanced muscle-up variations.
When I started my muscle-up journey when I was 39, all of these milestones seemed totally impossible!
And I’m no different from you!
When it comes to muscle-ups, and countless other training goals, many people go wrong as they impatiently fixate on the end result instead of embracing the process and journey.
This was me when I embarked on my muscle-up journey!
As a result, many fully capable individuals (including me at the time) fail to meet their muscle-up potential and goals as they are impatient and skip key steps, and never completely master the basic fundamentals that are needed to excel at muscle-ups.
Make no mistake, muscle-ups are a very advanced exercise!
My progress and results are great examples of what YOU can achieve if you focus on the process and become proficient at the fundamentals, and practice these fundamentals consistently.
Once I fully bought into being patient, consistently practicing the fundamentals, doing exercises that are most effective for this goal, and only progressing when ready, my results skyrocketed!
I wasn’t planning on releasing a muscle-up program so soon (or possibly ever)!
However, countless people have been inspired by my own muscle-up journey and knowledge, and have begged me to create a muscle-up program.
I am so proud of The Ultimate Muscle-Up Program, and what this program offers.
Virtually all of the muscle-up programs I have seen have been incredibly disappointing, and have fallen short in many areas.
When I created The Ultimate Muscle-Up Program, I took all of these short-comings and glaring flaws into account. My program is a game-changer!
I have used my struggles and successes throughout my own muscle-up journey to create a world class muscle-up program that will lead you to your muscle-up goals, and beyond!
When I painstakingly designed The Ultimate Muscle-Up Program, I also used the various pain-points and breakthroughs of my many clients who are training for muscle-ups.
I know I have a lot to offer in terms of my valuable coaching, education, exercises, and progressions.
I want to have a positive impact on your muscle-up journey, results, education, and empowerment!
Some people are already strong enough to do muscle-ups, but lack the technique and patience. Form, consistency, and patience, are MASSIVE!
And in The Ultimate Muscle-Up Program, you will also dramatically improve your strength!
If I can become elite at muscle-ups in my early 40s, and I am still improving, so can you!
Here are four common issues people experience when they are learning muscle-ups. I have you more than covered as The Ultimate Muscle-Up Program troubleshoots and helps solve all of these issues that might be holding you back. I could have included MANY other mistakes people make, and do cover muscle-up mistakes more comprehensively in The Ultimate Muscle-Up Program.
Problem #1: Lacking A High Pull-Up
In order to do muscle-ups, you need to develop a high pull-up where your mid to low chest reaches bar level. Many people can do a LOT of chin or collarbone to bar pull-ups, but these won’t be high enough for doing successful muscle-ups.
This is likely the biggest muscle-up “mistake” I see as many people think their pull-up is high enough to successfully be able to do muscle-ups. If your pull-up isn’t high enough, you’ll have to “chicken-wing” your muscle-up in order to transition (NOT what we want, and not a true rep), or you’ll miss the rep entirely.
As high pull-ups are the most important aspect of being able to do muscle-ups, in The Ultimate Muscle-Up Program you will learn how to do high pull-ups, and will become more proficient at doing them. This is the next step for your pull-ups, and will have a HUGE carryover to your ability to do muscle-ups.
If you are not yet at this level of pull-up proficiency, I recommend you complete my Ultimate Pull-Up Program first as this program will give you the pull-up competency you need in order to move on to doing muscle-ups.
Problem #2: Transitioning Too Early
With the transition, your timing is important. As your mid to low chest is approaching the bar, you want to lean forward a slight amount so your body is over the bar.
Many people attempt to transition long before they are close to the bar. As a result, the bar blocks them, or their pull is significantly weaker than it should be. Other people are forced to “chicken-wing” the rep in order to get over the bar. Be patient!
Problem #3: Having A Faulty Path To The Bar (Either A Vertical Path, Or Long Inefficient Arc)
With muscle-ups, the path to the bar should be a slight arc. I cover this in much greater detail in the introduction/background section of The Ultimate Muscle-Up Program as I really dissect muscle-up form, and provide you with a LOT of education.
If your bar path is purely vertical, the bar will likely block you and your muscle-up attempt will be thwarted, or you’ll be forced to “chicken-wing” the rep.
Conversely, if you swing too far ahead and/or behind the bar, your path to the bar will be longer and less efficient. This will make each rep more challenging, and likely impossible to complete.
While you are learning muscle-ups, you will likely need to swing slightly more, but as you become more proficient and gain strength, technique, and confidence, you can almost completely eliminate your swing. Small details will have a huge impact on your ability to do muscle-ups.
Problem #4: Poor Pull Timing (Pulling Too Soon, Or Waiting Too Long)
With muscle-ups, you want to time your pull so you do your “pull-up” right when you hit the end of the forward swing. Many people are impatient and pull while their body is still traveling forward and is moving in the wrong direction. The end result will be a much more inferior pull, and almost certainly, a failed muscle-up attempt.
Other people wait slightly too long before they initiate the pull. While the first mistake likely has a greater impact on muscle-up performance, perfecting your pull timing will really make a big difference!
Countless people have the goal of being able to do one or many muscle-ups, but don’t know where to begin. Virtually all of the muscle-up programs I have seen have been incredibly disappointing, and have fallen short in many areas.
When I created The Ultimate Muscle-Up Program, I took all of these short-comings and glaring flaws into account. My program is a game-changer!
The top objective of The Ultimate Muscle-Up Program is to get you doing one or many strict muscle-ups!
Follow this program as prescribed and you will dramatically improve your muscle-up technique, pulling and pushing strength, transition technique and strength, lumbo-pelvic stability (think core stability), false grip, and shoulder and scapular controlled mobility (and stability).
The Ultimate Muscle-Up Program will fast-track your progress and results. You no longer need to waste your time, or guess what you should be doing (in terms of optimal form, exercise selection, and how to progress or modify the exercises)! Due to my detailed coaching, and the thoroughness of this program, as many of my clients tell me, you will feel like I am in your head giving you instructions while you are doing the exercises in this program (and any of my other programs).
Like 100% of my programs, I leave no stone unturned. In The Ultimate Muscle-Up Program, I cover all of my bases and will help you address SO much more than just muscle-ups. Many of the exercises in this program will also have a huge carryover to other exercises you do in the gym, your sport (if relevant), and even your daily activities.
The Ultimate Muscle-Up Program is incredibly thorough and well thought out, and is 140 pages in length!
Virtually all of the muscle-up programs I have seen have been incredibly disappointing, and have fallen short in many areas. When I created The Ultimate Muscle-Up Program, I took all of these short-comings and glaring flaws into account. My program is a game-changer!
As The Ultimate Muscle-Up Program is divided into four phases (each phase is to be followed for at least 4-12 weeks), the exercises will increase in difficulty as you progress from one phase to the next. In each phase I am giving you more than enough, but not too much, as I don’t want you to be overwhelmed. With my own muscle-up training, once I fully bought into doing “enough” but not “too much,” my overall enjoyment and muscle-up results exploded!
In each phase of The Ultimate Muscle-Up Program, I’m including an abundance of exercises, and my coaching tips, cues, and feedback, that will progressively help you improve the following:
Muscle-Up Technique – When it comes to excelling at muscle-ups, technique will play a massive role! It is not just about being strong. In each phase of this program, you will keep improving your overall technique and competency.
Pull-up height and power – Being able to do a high pull-up is the top factor for excelling at muscle-ups! Countless people overlook this and wonder why they struggle with muscle-ups! I’m sure this program will give you many “lightbulb” or “aha” moments!
False grip – Developing a strong and sustainable false grip will help you get from the pull to push in one fluid movement, so you’ll get over the bar with ease! Remember, getting a good false grip takes patience and consistency! In this program, I’m also including some grip training exercises that aren’t muscle-up specific per se, but they all have a HUGE carryover to muscle-ups. You can also use a regular pull-up grip if you prefer.
Muscle-up transition – The great news is that the higher your pull-up is, and your high pull-up is going to improve a LOT as you progress through this program, the easier the muscle-up transition will be! That said, the transition is a vital component of the muscle-up. As you progress through this program, you will improve both your transition technique and strength!
Muscle-up specific pushing strength – If you have a strong push, after you’ve completed the transition, you’ll get to the top position of the muscle-up with ease! A high level of pushing strength will also play a key role in your ability to do the transition. Get ready for building some STRONG triceps, pecs, and delts! I’m also including some pressing exercises that aren’t muscle-up specific per se, but they all have a HUGE carryover to muscle-ups.
Muscle-up lowering component – Like with pull-ups, being able to lower fluidly from the bar to the bottom position will make doing the next rep much easier! Countless people struggle with this key fundamental. In this program, you will dramatically improve your ability to perform the eccentric component of the muscle-up.
Lumbo-pelvic stability (think core stability) – As I talk about ALL the time, particularly when it comes to pull-ups, and this is equally true with muscle-ups, it is significantly easier to move a stable/rigid object to and from the bar than it is to move a floppy/unstable object.
If you lack tension and stability around your torso, spine, hips, and even lower body, you will be more prone to pulling needless deadweight. You will also be more likely to excessively swing so your path to the bar will be longer and inefficient. All of the above will make each rep feel dramatically tougher than it should.
Shoulder and scapular stability (and controlled mobility) – In order to excel at pull-ups, muscle-ups, and many of the other exercises in this program, and to feel good in the process, being able to control the movement of your shoulders and shoulder blades is a must!
I like to differentiate and will use the term “controlled mobility” when the parts are moving and you need to be able to control the movement, and “stability” when the parts are not moving and you need to be able to keep them in a fixed position. In this program, I include exercises that address both!
Wrist mobility – With muscle-ups, particularly during the transition (both on the way up and down), having adequate wrist mobility will help you perform at a higher level, and feel better!
100% of the exercises in The Ultimate Muscle-Up Program come with a very thorough and detailed written coaching description and tips, and video.
The Ultimate Muscle-Up Program has been broken into 4 phases. While this will absolutely vary from person to person, a general guideline for each phase is 4-12 weeks.
Now for some tough love. Do not be impatient, and do not skip key steps. So many people fail to achieve optimal results and fulfill their peak potential as they are impatient and focus purely on the end goal. In order to learn muscle-ups, and to do them well, it is vital you follow this program as prescribed. If you do, you will master the fundamental skills I am teaching you, you will also get stronger, and you will make doing muscle-ups a part of your life!
Phase 1 – You will start out by learning the most basic muscle-up regressions, and accessory exercises.
Phase 2 – You will progress to performing more advanced muscle-up regressions, and more advanced accessory exercises.
Phase 3 – You will progress to performing more advanced muscle-up regressions, and more advanced accessory exercises.
Bonus Section – In this section you will receive 8 of my favorite advanced muscle-up variations you can learn.
Due to the detailed nature of this program, and the abundance of coaching tips, cues, and videos I provide, you will feel like I’m there coaching you in person!
I have been a certified personal trainer/coach for over 20 years (the first 14+ years was full time in-person), an online coach for over six years, and an avid multi-sport athlete for most of my life.
I have helped thousands of people worldwide reach their goals, and achieve a level of strength and empowerment they didn’t even know existed.
I have also helped countless people fall in love with working out. I use a combination of very fundamental and innovative exercises, and really hammer home the importance of using proper form. I also strongly believe working out should be empowering and fun.
When it comes to my coaching, my content, and my own training, I use a “3 E” approach. I always want my clients (or people who follow my work) to feel EDUCATED, EMPOWERED, and EXCITED. The “3 E’s” have been a total game-changer for me as a coach, and as an educator.
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