MUSCLE UP IN 1 DAY? | Why you can’t Muscle up and how to fix it

Hello guys, my name is Le, welcome to my channel. Today I will teach you why you still can't build

muscle

and it's really very simple. Let's go over two aspects of

muscle

development that could be causing them. problems and hopefully at the end of this video you will be able to do a muscle up. First of all, we are talking about the pull-up. Now the pull-up is super important and it is different between doing a pull-up and doing a muscle up, a normal pull-up involves us pulling towards the chest and when we pull towards the chest, we are pulling in a position that involves us in a neutral wrist and what we really want to do is turn the wrist into a false grip position and from this false grip position we can go over the bar and get to the top, so when we do this F grip position, what is going to do is change the way we do a pull. -up, so instead of doing a pull-up like this on the side, we'll first practice doing a pull-up in a false grip position, okay, this will teach us a little more about how much pressure is needed.

To go to the wrist, you will potentially find that it hurts the first time and you will have to get used to it, so if it is still too difficult, guys in this position, you can practice hanging, but you have to do it first. have a soft FAL grip and pull like this, okay, the second thing is the way you pull up, so the way you pull up in a normal pull-up, like I was saying before, is that your chest reaches the bar , now what we really do. What we want to do is we want to go if you think about a tilted moon like this and what we really want to do is tilt towards where we're going and pull up and rotate so that our body rises and rotates like a crisp moon.

This is a natural way to build a muscle and it's the only way you can get your chest over the bar, so what you really want to do is get your nipple line over the bar and that will allow you to dip. one muscle up if you can't get your nipples over the bar then you won't be able to dip or it will be very very difficult especially when you are starting to learn so to do this we use our false grip position and when using our writing position F we can then pull instead of pulling towards the chest we can pull towards the navel so the next thing we're going to learn is how to do a high pull up so to practice this pull from this position and we're going to pull up to the navel and we try to go up and down, try not to swing too much and this will just give you the pull-up strength to be able to muscle up properly, so we'll start with that false grip, we'll try to swing a little bit and allow the Swing forward about 1 or 2 feet in front of the bar.

Okay, so we're going to start, we're going to jump on the bar, we're going to allow a little bit of sway and then we're just going to pull like this, get your false grip back, now the OP is that, it's not really to do this to failure, but you want to do as many reps as you can while you're pulling as high as you can and this will give you a lot of power for the muscle, so the first reason you may not be able to do it a muscle up is a connection between this FAL grip position and the tilt position of how we pull, so if you try to put those two things together, hopefully it will help you get to the muscle up.

The second thing that is really very important is that you simply may not be strong enough, so if you can't do 10 pull-ups in a row, then you are not strong enough to do a muscle up yet, but that doesn't mean you can't practice PR. with the muscle, so what are we going to do? What we're going to do is grab a band and we're going to put the band on the bar, so what this is going to allow us to do is take some of our body weight off, which is going to allow us to pull up and over the bar. , so grab a resistance band where you feel like you can do five reps comfortably with one muscle up and it can be pretty thick to start with because you might not have the technique down, but that's okay, you can go down. that goes down very quickly and once every 2 weeks, once you feel confident with the technique and even using the bands for a while, even just 2 weeks could give you the right technique and you'll say wow, then I can finally do the muscle!

Building up just using the bands and learning that technique and understanding that you really had the strength is just closing that little transitional gap between the pull-up and the dip, which is pretty hard to learn if you're not doing negative muscle. So or Abandoned Muscle Ups, so what we're going to do is put one or two feet on the band. I like to set foot. Let's start lightly again. 2 feet behind the bar. allow a 2 foot swing in front of the bar and then from that point when we're in front of the bar we're going to pull up and up until we form a muscle so we're going to grab the bar and allow the swing and go up.

So, go down again, so it's very easy guys to use the band to help you until you can lower the band and get a lighter band or do a full muscle lift, so that when you first learn how to lift the muscle , they may find out that Kip. a little bit and that's okay the kip will give you a little bit of momentum to get up and I'll show you the difference between a muscle up kipping and a muscle up no kipping so with a muscle up king kipping we Come on to put a little bit more effort into getting that swing and using our legs to propel us up, so we're going to lift our knees up as we go into the muscle to get some swing and we can use it basically. uses our knees to help us get over the bar and this is a great technique to learn the movement as well and even just doing and implementing this technique after the bandit with this you could unlock the muscle right now today okay so the difference between a full muscle up, you guessed it, there is no Kip, so when we do a full muscle up, we swing slightly and then go for the muscle up for a bonus.

In this video guys I'm going to show you how to do a slow muscle up. So far, a slow muscle up is actually not very difficult, what you need is a decent amount of strength and a false grip, so once you get a really good false grip, you can try the slow muscle up now with the slow muscle up and In the false grip position, you want to make sure you can do at least 5 to 10 false script pull-ups on the bar without pain. If you can't do that then I wouldn't recommend it as it will put a lot of pressure. your wrists and when we slowly lift the muscles, we grab the bar in a really full scrip position because what we're trying to do is when we pull and go over the bar, we're trying to transition into a dip without having to move. our hands too much, so I'm going to show you exactly how we do it and I'm going to need some chalk for this.

Another thing guys, liquid chalk is a great tool for your calisthenics athlete because it will give you better grip, especially if you're doing difficult movements or you say, you're lifting a very, very heavy weight, it will give you more grip and less chance of slipping. and cause blisters. Start with this false grip. I'm going to pull, pull once I get over the bar it's pretty easy to push up the hardest thing is to get over the bar now this bar wobbles a little bit if I had to adjust my hand position halfway but you get the idea, The point is that you are Try to pull that F scrip position as best you can and then you can get back over the slow muscle.

I don't recommend it to start with, it's a difficult move and requires a level of strength. You can learn this first on a low bar and if you learn it on a low bar you can use your feet to help you with the transition and on Rings it is also a very very good idea to learn it and you can do negative things from this too and that will help them to get there too so I hope this answers your muscle questions guys just a tip for your muscle training. I recommend doing it 2 to three times a week, doing 3 to five sets specifically on your muscles, you can do one or two exercises concentrating.

In that, you could do 6 to eight sets each session, focusing on the muscle at least twice a week, if not three, and that could be, say, trying negative attempts with bands or even assisted feet if you are. doing at a low level. exclude any of these exercises that you can do and it will help you tremendously in building muscle and don't forget that guys, pull-ups and weighted dips will help you get to where you want to be, they will develop you naturally. strength that will carry over to all of your calisthenics skills including your muscles so I hope you enjoyed this video guys please subscribe like comment and let me know what you want to see next thank you.