Unconventional Athletes Issue 3

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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 ups. Since then, I
was determined to get my pull up numbers higher,
so I studied YouTube videos. I came across Zef’s
pull up/muscle up video, which inspired me to get
more than just higher pull up reps, but rather to
get a “muscle up.” I was able to do 4 muscle ups in
De cember 2011, and trained for one year. After a
strict year of training muscle ups, I was able to do
20 muscle ups 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 my 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 more 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 10-15 reps. These pull ups
must be completed with ease without using your
lower body (without using your legs). A good
exercise that may help you achieve the dead hang
pull up would be doing negatives; by jumping until
your chin is above the bar, then going 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 - Volume 1 Page 15