All posts tagged how to do a muscle up

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muscle up

You CAN do a Muscle Up “You Got This!”

“It was a simple – “You can do it, you got this”

A month ago I joined a gym called Just Go Lift in San Diego, California.

I hadn’t been part of of a gym in about 2 years and I was missing the community and support from others.

I am not gonna lie, I was hesitant to join since I had been training alone for so long so the fear of being judged and seen scared me a little. (I’ve always been an introvert by nature.)

But I joined and the coaches welcomed me with open arms and my thoughts of “I will be judged” were all a lie.

I have had nothing but support here and that is what a good community does: they support each other and grow together.

I have been working on getting my muscle up again and while training here I realized how weak I was and have been working on the basics: Pull ups, dips, planks, L-Sits and any movement to get my body and hands used to hanging again.

2 weeks after joining I meet a few calisthenics guys. Seeing them do muscle ups like nothing and freestyle on the bars made me realize that I can do this.

muscle up monster

They gave me advice on how to do the muscle up and what I can improve on.

After 25 min of failing and very encouraging “You can do it” “You got this” words I was able to get 1 muscle up and that is all It took for me to make the mental switch on my mind.

I ended up doing a few muscle ups that night and my whole mindset on training changed from “I am weak & have so much training to do” to “I can do this and I am excited to keep working at it”

Instead of feeling bad for being weak now I am happy because there is so much exciting growth that will keep happening.

All it took for this mental switch was for someone else to believe in me and guide me with their support.

The point I am trying to make with this is that in order to accelerate results you need a foundation (i.e. working on the fundamental exercises)

But if you want to accelerate even faster then you need mental support and that is where joining a community comes in. They will be there to pick you up when you feel worthless and be there to make you remember that you can do anything.

Train not only the physical but also the mental and you will get there faster.

I am not sure what your specific goals are at the moment but I wold advice to get friendly help from someone that can do the skill you wanna do. Whether that be a muscle up or a handstand just ask and you will be surprised by how open others are willing to help.

Enjoy your Labor Day and reply with any questions, I am here to help.

Attack Life & Get Stronger

– Luis Carrillo





2 Simple Tips to Do a Muscle Up!

Yo what is up guys, hope your having a kick ass day

I found a cool video for you guys today about muscle ups, you can see it here:

==> Click Here to Lean how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pullups <==

  • I personally have been practicing the straight bar dips (like mentioned on the video), they felt weird at first, but have been helping me to transition more smoothly when I press up
  • Also doing explosive pull ups to my sternum has helped me to build up my explosive power & they made me get my first muscle up faster

Although I can already do a muscle up, my form is not flawless, and I still need lots of improvement…so learning the exercises on the video sooner would have made a huge difference & I could have avoided some strained wrists since I didn’t know what I was doing (but hey, you live & you learn)

If you need help with improving or getting your first muscle up, then I definitely recommend you practice those 2 exercises first as they will make a huge difference & keep you from avoiding injury (since you will be building up the strength foundation)

The muscle up is a simple exercise, but if you don’t know proper form, then it can put a lot of strain on your wrists & elbows…so If you wanna learn how to do your first muscle up & improve your form, then I recommend you check out Warrior Upper Body

Everything inside is step by step & the course will teach you how to safely progress into exercises like handstands, muscle ups, overhead presses, 1 arm push ups & other crazy upper body exercises!

How to Muscle Up Step by StepClick Here to Lean how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pullups

Attack life & Get Stronger

Luis Carrillo

P.S. If you got any questions or comments, drop them below, I’d love to answer them!

First Bar Muscle Up Without Training For It??? – 2 Key Exercises that helped Me Get It!

Yo guys what is up! hope your having a kick ass day!

I am super exited and pretty much feel invincible because I got my first official bar muscle up yesterday!

And to make it official I of course had to record it, so here is me hitting some muscle ups + some other ring work

Now what surprised me is that I was able to do it, even tough I rarely train for muscle ups

Yup that’s right, So how the hell did this happened then?

Well I could blame it on the fact that I was fasting & felt light, but I know that wasn’t the reason

About a month ago I started doing 2 versions of the standard pull up and this has improved my explosiveness & strength BIG time!

Muscle Up on Rings

The 2 simple pull up variations are:

  • Explosive Pull Ups
  • Weighted Pull Ups

Let me explain how these 2 have been crucial to getting my first muscle up even tough I don’t directly train for it

Explosive Pull Ups:

The goal of this pull up is to simply explode as high as you can – try to get your chest get over the bar

  • The main different between this explosion & a muscle up is that you are not using any hip drive (or very minimal)
  • The main Focus is to explode with your arms and back muscles, so you get used to engaging these muscles

Just adding 1 set of 5-10 reps to your first set of pull ups is enough for this

The goal is not to reach fatigue, if not to train your CNS to drive more energy trough your upper body, so when muscle up time comes you can really explode up!

Weighted Pull Ups:

I love to add weights to my BW training, so once I could do 15 pull ups I added 25, 45 & 52 pounds of extra weight

I wasn’t able to get as many reps anymore, but the strength that weighted pull ups build is incredible, as you are training your Central nervous System to generate a lot more force

  • Get a weight that will let you only get 2-6 reps
  • 1 day of the week do 3 sets of 6 reps
  • & another focus on 5-6 sets of 2 or 1 rep maxes

I would suggest that you get to the point where you can do 10-15 pull ups first before doing a muscle up, as this move if done incorrectly can put a lot of strain on your wrists & elbows (and having pain is no fun)

And that’s it, since adding these 2 variations about a month ago I was finally able to get my first muscle up yesterday….Am still a beginner at muscle ups, but now that I have conquered one, things will only get better!

So add these 2 variations to your training & am confident you’ll be closer to getting a full bar or ring muscle up!

Attack Life & Get Stronger

Luis Carrillo

Recommended Resources

Lean Hybrid Muscle  – Build Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight Bodybuilding – Gain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Intermittent Feast – Learn How to Fast to be Healthier, Gain Muscle & Be a Lean and Energetic Machine!