Who else lingered around level 11 to 12 because of the muscle ups in level 13? I've been doing levels 11 and 12 for a while and I can't move onto level 13 because I'm still not strong enough for muscle ups. Just wanted to know if anyone else has the same thing happen. I've been cruising through levels until I got to this one. I know muscle ups take a long time to get but still
I have the excasct same problem right now
I have been "stuck" for a few months here too, however notice I quoted stuck. First thing, I know it's demotivating not to advance. That's the reason I didn't stop at level 11-13, if you can advance your Pull, Legs & Core to higher levels, there's no reason not to do it because of one exercise.. Will there be imbalances? Not really, you want to advance your Push exercises so your triceps gets stronger for the muscle up: tigerbend push ups (or do them on some elevated bar if your wrists hurt by it, as well as you do them full range of motion when you go deep down), shuttle push ups, straight bar dips, regular dips and so on, as well as train explosive pull ups in the round motion Chris talks about, and do negative muscle ups if your elbows can stand it, my elbows can't so I don't bother with that exercise. If you're a heavy person then consider losing some fat first while gaining muscle, it's possible but people say it's not possible because it's a slower process than bulking-cutting phases. And when Chris says it's more of a Push, he was talking the truth, I can do full front lever raises and I can pull to just about my belly button but I still can't do the muscle up, I can get my elbows above the bar though and I fall there just like Chris in his transformation video. But don't get discouraged, especially if you're a heavyweight-height person, I used to get discouraged because my friends could do the muscle up and I still can't, but I realized I was 10-15kg or even heavier than them. But even if you're not heavyweight, everyone progresses differently, just keep on grinding, if you give up now you will never get the muscle up, but if you give your best every workout, eventually you will get the muscle up. Also just keep trying the muscle up and record yourself to see what you're doing, helps a lot. Good luck bro!
Thanks, i have not and will not give up, I'm just anxious to get it. I'm doing level 13 and swapping the muscle ups for negatives. Or maybe I'll use an assistance band.
I'm anxious to get it too man, the first time is the hardest, once we get it we will advance a lot better!
When could you do your first one?
Like I said I still can't do my first one, and I know my problem: heavyweight lol. Resistance (or in this case assistance) bands tend to help in this case but I still can't get the feel of the muscle up. So until I lose more fat I will take a break from trying the muscle up and just do pull & push strengthening movements. And my progress of my cutting has been great so far, lost 3kg in 3 days, although most of that is water weight just cleansing around, some of it still is fat, but I finally found my caloric need after the unintentional winter bulk we all have haha.
Same I can't get the feel for it either. I've been doing strengthening too. And how are you heavyweight? Am i? I'm 181cm and 83kg.
Well firstly surely weight doesn't tell anything towards body composition but for calisthenics it's important that you're lean (10-12% body fat and even lower if you want) because even 2kg of fat makes a very big difference towards the difficulty of the exercises, it's kinda like having extra weight source from a weight vest or plate but it's just your fat lol. Before I started calisthenics I started my fat loss journey, I was running but not consistently, I stopped eating some bad foods, and I was 95-97kg or something along those marks (maybe even more lol), and then I also started calisthenics and I lost weight to about 83kg and then I hit a plateau, I thought I could get over it without counting calories but I couldn't, so I decided to give myself a break, especially since I'm 16 years old (was 15 when I hit the plateau), and teens shouldn't go on a caloric deficit for too long. Now winter came and I had a break but I gave into sugars too much lol, I'm glad I was at least working out so some of those calories was going to muscle. But yeah, winter, pretty much carbs n stuff for about 2 months and I had gained up to 91kg, I was surprised because everything fit the same and I lost only a little definition, but I got stronger in exercises (of course not the muscle up lol). So now I began a cut and my water weight is going down like crazy, I'm already 87.7kg in like the first 4 days.
Some people consider heavyweight to be anything from 185cm 85kg and higher, but considering my friends are 66-74kg, I consider myself as well as you to be heavyweight (according to the other people's assumption we're almost heavyweight). I'm just about 180-181cm as well. And depending on your body fat%, you could go on a cut to lose some more fat weight, don't worry about muscle loss if you're a teen. My ideal bodyweight would be 81kg if I'm losing only fat but considering I'm losing water weight mostly now, I'd have to go a bit lower, something like 78kg, which would make calisthenics a lot easier.
But if you're not that fat and actually are a lean 83kg 181cm person, just keep working out, but like I said fat just makes us less explosive for the muscle up, considering it's just that: a power move.
Yeah, I was actually at 21.3% body fat some time ago, now I'm 15.5% and still trying to get lower
17
try to perform eccentric muscle ups aka negative muscle ups as slow as possible.
use a false grip (your wrists are on the bar, google if you dont know how), but first make sure that you are flexible enough and that your wrists are not too weak
what also helped me a lot was to use bandages tied arround my hands so that u can do the "transfer movement" between the pull up and the dip without too much friction. having too much grip is counterproductive.
don't try to come up with one arm first, it is easier but it is bad for your shoulders and it is hard to get rid of it later. keep on trying, it took me about 1 year to get decent muscle ups, but it is great fun and very impressive once you can perform it ;)
What would you say I should be able to do (the prerequisites) before attempting one
sorry schlager that it took my so long to reply ;)
i am quoting overcoming gravity, a book by steven low:
"If you can perform three consecutive eccentrics [negatives] with uniform speed lowering for seven to ten second each through full range of motion you can usually do one full repetition."
because the muscle up is much about the dynamic movement you will eventually achieve it earlier. here is an excellent tutorial i highly recommend: