by Yavor -

Muscle-up Training Tutorial: The Missing Workout Manual for Your First Bar Muscle-up

A muscle up training tutorial has always been something that I couldn’t find online. At least not something that would finally teach me how to do a proper bar muscle up. So finally this summer I got serious about training the muscle-up, among a few other exercises. This article is the result of my experience.

So the question is: why should you bother with the muscle up? Well, it is a complete upper body in itself – the only thing you need is a bar. Getting good at the muscle up will give you an awesome physique. I am convinced that the men with the best upper bodies are the ones that are freaky strong at bar or gymnastic type training.

Besides, mastering this bad boy is plain old fun. Fact is, very few people who workout will come close to doing the muscle up. It’s a shame really.

Here is a video we shot recently showing the muscle up and some tips. I had to do it on a soccer goal cause the pull-up bar was drowned by a recent rain storm. This made it more challenging, but the cool thing is that you get to see the exaggerated swing forward and the timing.

So What Exactly is the Muscle-Up

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by Yavor -

The Sequential Muscle-up: A Missing Link in Your Muscle-up Training?

The sequential muscle-up is an important stepping stone towards achieving a true muscle up. Most people training in gyms nowadays have difficulty doing pull-ups, let alone muscle ups. If you are reading this site however, this is soon going to change for you. If you haven’t read it yet, you may want to start with the article on the sternum pull-up.

There are several reasons why I’m writing a tutorial for this exercise. The cool thing about the sequential muscle-up is that it builds confidence quickly – a thing that is needed when trying to achieve goals that seem “impossible,” such as the real muscle-up. The move also builds strength needed for the transition phase in the real exercise.

Here is a video we shot of the sequential muscle-up. You can clearly follow the three major phases: 1. pull-up, 2. shift of the weight and rotation of the free arm, another shift of the weight with rotation of the first arm.

Note: it is essential to train both sides in this movement – although the video doesn’t show this. As soon as you are able to do the move with the weaker arm (most people have a weaker arm), start practicing it this way.

Speaking of sequences, I chose this completely unrelated photo of a beautiful girl doing the moonwalk on a sandy hill at the beach. I’ve been into haiku lately and found this Basho haiku poem to fit quite nicely with the photo.

I recently finished the last level of my German language classes and was browsing in the German section of a bookstore when I stumbled on this book of haiku poetry translated in German. I was shocked that the translations were so good. Anyway – back to the sequential muscle-up.

So What Exactly is the Sequential Muscle-up

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by Yavor -

How To Get Insanely Good At Chin-ups And Pull-ups

Chin-ups and pull-ups for me are the most intense upper body exercises. Ever since I was a kid, I have been fascinated by them and had always wanted to master them. This wouldn’t happen until my early twenties and here I will share my approach of getting really good at chin-ups and pull-ups with you. But first let me tell you what happened today.

No picture of a dude struggling on the pull up bar? Lets have a totally random gorgeous woman instead! By the way, most guys are totally clueless when it comes to what women like about a man’s physique. Here is the deal: hot girls dig the V-shape of the torso (the waist to shoulders ratio). Gunz or bi’s or however you call ’em serve mainly to intimidate other guys.

I Was Chilling After A Nice Walk In The Saturday Sun

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