Selen Dar

Muscle-Building Workout and Diet


welcome back to the school of
calisthenics before we get into the lesson today just click on subscribe
there’s you don’t miss out on any of those videos before student solders what
we’re doing definitely worth it because this is going to be amazing
so we’re going to talk about today why you can’t do a muscle open it’s not like
point of fingers we put on a board it’s about this it’s about speed and not many
people talk about this so we’re going to get into the science this is the lesson
after all so follow along take some notes and if you got questions stick
them in the comments below let’s get into it you so why can’t you must love there’s a few
reasons why you might not be able to so if it might be that you’re struggling to
get shoulder extension for that transition you might find that you’re
pulling up just straighten you’re hitting the bar or maybe you can’t
actually pull up high enough or you can’t create really good internal
rotation of the shoulder to help with that transition but one of the big
things that people can’t must look for they don’t understand why the DES knows
that they’re that they’re lacking it is the speed of your pull out of that dead
hang position and Tim’s going to go through the science behind why that is
so the more stuff is effectively a power based movement and we’re going to talk
about a force philosophy curve we could put a little bit of background as to why
it might be a particular challenge or something we need to train a little bit
differently and it’s different to the rest of calais days because in the rest
of most of the things like handstands human flags levers there static
isometric holes and we’re not actually moving we try to stay still ways and the
Muslim we’re trying to be able to move fuck yeah
absolutely so let’s take this for the grass we’ve got here so we’ve got forced
at the one axis and velocity across the bottom if we take the curve here we’ve
got this relationship between force application or the amount of force that
we can apply and velocity the speed at which we can apply it so up here we’ve
got max strength so this might be like a heavy let’s go like normal weight list
in terms of a heavy benchpress so we might put our 1 rep max row up to the 3
max rap rep max on a bench press we can’t move that weight particularly
quickly but we can put quite a lot of force down at the opposite end of the
spectrum we might take a medicine ball chest pass so we’ve got 5 K mode ball
we’re just going to launch it as hard as we can we haven’t got a lot of force
we’ve got a huge amount of speed that we can put that down and move it down with
in the middle we have our power phones we’ve got this relationship here in the
middle of force and velocity so moderate amount of force with some speed so this
is where I muscled up this if we’re struggling to get above the bar and
we’re just kind of like the strength for the amount of force that we can put down
music we can you really get one pull up we’re going to be kind of sitting into
this area of our max strength the speeds the kind of things that being like
exclusively speed based so you’re not really you might have speed where your
body weight is hanging off the bar you’re not strong enough to shift that
whatever I wear 75 kilos you know you’re not going to shift that weight so it
doesn’t really apply that much apart from when we sit it in with this
relationship here so most of what we need
level of force we ought to get our bodyweight moving so we’ve gotta be
strong enough to do that but we need to put down
philosophy and it’s this component which we’re going to work on sake because
people generally don’t train calisthenics fast and that’s why we have
people who can do 10 pull-ups but can’t do a Muslim because they’ve got no
twitching the can’t move quickly yeah and we’ve been doing our pull-ups and
ending on being able to do pull-ups to achieve but actually what we’re trying
to do is create momentum with this velocity to be able to get yourself nice
and high so once your chest is above the bar then we’ve got the right to be able
to rotate and transition over the top of it but until you’re able to produce
enough force with that speed to create momentum then you can get over and
around the bar but that’s gotta be getting to this high school position and
that’s what we’re going to look at today let’s go to the practical side okay so I
suppose exercise guys we’re going to have a look at is about I’ll just I’m
going to show you a basic pull-up movement where you might be struggling
so see if you can relate to this and then I’m going to get Jaco to put
abandon we’re going to show you an assisted movement which is going to help
us a train the central nervous system is effective what we’re trying to work on
with this movement to get more velocity and how that looks like to try and get
high over the bar so we see people who in pull-ups like this all the time and
then there’s a most massive reason they can’t do the pull-up or the muscle up is
because it’s just enough struggle to get up there
even if Jackie could rep 10 like I can get his chin over the bar ten times if
he’s not getting out of that bottom position we only speed and that’s we’re
going to have an issue so to train that and we’re going to going to grab the
band and we’re just going to use an assisted movement super effective and
again the purpose of this movement is not about getting necessarily strong
it’s about be able to apply that strength you have got at more speed or
high velocity we haven’t got a band there’s a link in the description below
for these from abundance especially consequence balance okay so jack is
going to put his feet into him into the band just going to get into a normal
position we’re not too worried at this stage about the line is put on a sort of
the intricate of the muscle up but what I is going to do is going to go dead
hang and his job if you try and pull as Heidi candy so you can try and get the
bars low down his chest as you can so he’s kind of going waistline there but
you can see I wanted to go dead hang still and on that marker when he gives
that trigger to go is literally kind of catapult
self up as quickly as he can obviously we can then progress that and make it
more difficult by using a lower tension bun so you’re doing more of the work but
the real reps of this you’re going to go 5 to 8 reps focusing on that speed as
soon as you feel like you’re losing that height above the bar take a rest and
then come back at it we’re also going to talk about rest guys are always getting
a quite longer rest periods in these so we might be working sort of three
minutes between sets to really maximize your training opportunity the fifth
thing we’re using an explosive it needs time to recover so don’t try to rep an
of these off 30-second rest because you’re really not going to get that much
application off the back of it yes it’s a different way of training training the
nervous system as opposed to just trying to build muscle think about that false
loss occurred Tim’s talking about we’re training the speed but even if you’re
good at pull-ups get really fast at them and let’s say if you take me I’m out of
breath real in a few reps you need to let yourself have that good amount of
rest of the you can fire maxima it’s not about working hard it’s about being
smart and being for that squeeze you need to be freshmen it needs to be Max
and Max means ah max not so progression number two guys just hit the band away
and we’re now going to go back into our normal pull up movements but we’re going
to emphasize the acceleration phase so this is not about putting a load of reps
together it’s about going from a dead hang position preferably and then can
you snap out of that and we talked a lot about dead hangs on workshops and it’s a
real foundation for a lot of our pulling movements but being able to hang into
that slack position and then get into active tension quickly as a real skill
something need to train so I’m going to get Jaco to work into a dead hang and
then his movement from this exercise is going to go quickly into an active hang
as he then transitions into that pull-up and you do the same thing how high above
the bar can you get okay so again ribcage day which is great easy high
enough for a muscle up you can see it’s just going to get that hanging position
and it’s a quick switch on the power put that force down I think that
relationships moderate force high speed get those two things working
together and if the brain likes an outcome right so the central nervous
system is going to operate well all you really got to think about is get your
hat your chest as high of the bar as possible the mechanics of how you go
about doing that will fit into place but just get high here just think about
pull-ups you think about getting your chin above the bar
got to take that away you’re not training pull-ups now we’re training for
a muscle up and that the states are change is now getting chest as high and
higher side you get to your hips then you feel good laughing rep stay low rest
periods are still high I think those two things together we’re doing all right
okay so once we started working well on those high poles and another way to
progress that and accelerate our learning in that is doing clap pull-ups
which are great because we’re giving the brain it likes to the brain way it works
it likes to have an outcome so when you’re saying try and pull yourself as
high as you can great if you’ve got to give the outcome of kind of clap above
the bar then all of a sudden you’re giving the brain that cue to go to it’s
like fire to jump as high as you can compare to jump on a really high box or
touch the ceiling when you’ve got that outcome to go for the brain starts the
way it likes to work and having that thing to aim for so Tim’s going to jump
on the bar is going to show us a couple we’re just going to pick up a couple of
key points firstly like we said right from the beginning we must be strong
through rain so we must be get to this bondage and there’s no point in doing
these all wrapping together all high that top position with the elbow always
been is going to come down each time and do these as individual reps so going to
start lower bottom snap out of that bottom position until he can clap and
then catch the bottom then he comes back down he weights using that dead hang
then it goes active creates tension bank clap back down onto the bar they are
hard doing them like that compared to just show us a couple Tim where he
doesn’t come back down when he tries to stay he stays high into that bend in the
elbow he’s never accessing that deep position
which for your muscle up that’s one of those key areas where we’re just not
strong out of that bottom deep position and if you don’t spend any time waking
creating tension out of that deep position there so you’re not going to
get strong there it’s as simple as that we get what we train for so train the
full range that you’re trying to work through give the brain an outcome it
wants to work towards like the clap and then you’re starting to get explosive as
well as high above the bar you’ve worked the force of the velocity on that for
swastika and as you start to get higher and higher and higher above the barn you
get pull into here that transition becomes easy so I think guys we’ve
taught a lot today about speed in a relationship with force and that may be
one of the reasons why you can’t get your first muscle up
because you’re just not fast enough and a lot of training it’s a common thing
that people just don’t move they don’t train for speed it’s a very specific
motor ability so you need to some specific exercises any training program
that are going to really start to enhance your ability to move with speed
with power and be able to kind of nails through these more advanced movements
everything else in calafate levers hand signs it’s a lot around just kind of
isometric strength this is power so you need to train for it specifically and
leave the ego or the door guys something that I can get something I’ve been doing
a lot of to clean my mouth slips up is using the band working on that explosive
pull whips band but it’s just flying in me up there but I’m training that speed
and it’s helped me absolutely no end yes there are other elements to the muscle
up in terms of you differ that Bob’s ition the transition we’re going to give
you some more stuff on that but this is one of the key things we’ve highlighted
when we see people workshops we’re not fast out of that position we’ve also got
a ring muscle people coming out soon it’s going to cover up shortly
everything in there one last line is bond from me we talk about a lot of
sprint training but if you want to be fast you’ve got training for exactly as
simple Leigha we get what we train for so plenty of that stuff going and coming
to you we’ll give you some more tips and that for you must love as well in the
meantime if you haven’t yet so you don’t miss any of these new bits coming out
make sure you click Subscribe if you haven’t gotten you’re just starting and
got our free beginner’s guide that is a must it’s free there’s video tutorials
of every exercise you need to get slapped in there compared to him you’re
right and then for other how-to videos click
up as them in that corner guys I did the same sorry Frank thanks for watching
yep so if you have any questions comment below
whether it’s about muscle ups or it’s about 4qa or anything comment below we
want to hear from you and we want to help you out class dismissed

51 thoughts on “Why You Can’t Muscle Up Yet! | School of Calisthenics

  1. Hey Guys! Tell us how your muscle up journey is going! Any questions leave them below and we will answer them in our next Q and A!

  2. I feel the need for speed, looking forward to the new workshop for muscle ups and flag.Very nicely explained!!๐Ÿ™Œ๐Ÿ™Œ

  3. Thanks so much for the tips. You are very gently and I love how easy you teach. Saludos from Marbella.

  4. Question: Is it better to have a certain variety (which means e.g. doing 1 day just with rings and the other day on a normal bar and also lots of different moves and exercises) over the week when training 3 times the upper body (push and pull supersetted) or is it better to just focus on the main exercises and should I then have my training be the same the whole week (so every day of the week where I train upper body would be the same routine) ? Thanks for an answer, sorry if my question isn't that on to the point ^^

  5. Hello, I enjoyed the video and found it helpful. I have a question for your Q&A sessions. My flexibility is rubbish and I find Pike Push-ups hard. Whilst I'm working on that, can you recommend any shoulder exercises that can be done using rings….I'm currently using rings to work on triceps and biceps. Thanks for your time and hard work. You guys are doing an amazing job, I wish you were based down here in West Sussex ๐Ÿ™‚

  6. great vid! looking forward to trying all this.

    i also left a question a couple weeks ago on youtube and your reception email about elbow pain, maybe related to shoulder mobility? its preventing me from any assisted transition

  7. this channel is underated… great vid! btw you can create more momentum if you do a little swing at the beginning, may not look as good as a perfect muscle up, but to start out, it's great

  8. hey guys, i love this video, i like the science touch you have added to the equation. My max pull ups is 10 in a row. do you think i am ready to start training for Mups? do you think weighted pull ups can help as well with the explosiveness? one more question, beside being an impressive move, what is so great about Mups? what are the benefits? Thank you, and you are indeed underrated. i will be sharing all your videos on Facebook.

  9. yo guys , just one question :
    Normally i work out 6 times per week , but sometimes when i feel very tired or something i just do some cardio ( the one day in the week i take a timeoff i do some cardio as well )
    Would you recommend me to take like one day off per week where i do literally nothing , not even cardio ?
    I had some problems with my muscles , so injuries for me are a common thing dont want to stress my body too much right now, but also want to see some progress

    Greetings from Germany and sorry for my bad grammar and language ๐Ÿ™‚

  10. hey guys, I just found your YouTube channel. I have just started calisthenics for about 3 weeks. I weigh 200lbs (90.7 kg) do you think I need to lose weight before I can do a lot of "tricks" such as muscle ups? thanks guys love the videos!

  11. This kind of video I needed before when I used to learn muscle up. Really detailed and clearly explained!

  12. I need to ask why London is a very big city, there are lots of demand and you never think to open a centre in London.
    So far, as you may know, I'm a bit too old but I'll not give up till I reach the goal.
    Do you know any place in London where I can go for specific calisthenic training?
    Regards

  13. I always wanted to get into Calisthenics! and muscle up is the first move that I'm trying to learn, this video is very helpful and informative. Anyway, I have a question for you guys. I'm 5'7 and I weight 72 kgs. Am I too heavy for Calistehnics's movement (muslce-up, human flag)?

  14. hey guys good video I've not long been doing pull-ups I'm 46 years old and can manage to do 5 pull-ups now with weighted vest, I would like to do a muscle up but think I still need to learn my pull-up technique more first however I have a question for you guys is it a good idea to do time under tension with pull-ups to build the strength as well as actually building some muscle mass in the long run. what's your thoughts on that thank you.

  15. hello. My name is Gabriel. Has been about two months I've training calisthenics. I used to train with weight. Today I can do at least 7 repetitions carrying 40 kg, as well as 17 Dips, but I still can't perform a muscle up. could you guys tell me if I work on gain strength I will be able to do the muscle up? Or is it time to use speed?

  16. If you wanna start calisthenics training but cannot find any proper pullup bar in your area, check this one up! ๐Ÿ™‚
    http://www.ebay.co.uk/itm/122513938277?ssPageName=STRK:MESELX:IT&_trksid=p3984.m1555.l2649

  17. Great video.. Thanks! ๐Ÿ˜‰ I have a quick question…. Hands! I've started doing a lot of bar work & my hands are becoming blistered, any tips or suggestions on how to prevent or reduce this pleeeease? Or is it just time? Thanks L

  18. Thank you for your upload. I have been working hard to achieve a muscle up for a few months now and I have done one straight away after watching your video. The emphasis on speed and giving sufficient rest made all the difference. Cheers, Richie.

  19. very nice video and decent tips! However I still don't understand why all muscle-ups how to videos focus on the explosiveness of the pull up and almost none talks about the transition from the pull-up to the dip (which is the part that I struggle with)

  20. I think I'll try weighted pull ups first, like with 20kg, cause when I do unweighted afterwards it feels like i'm skyrocketing towards the ceiling

  21. Typical Brits, they take something that's street and cool as fuk and then turn it into something boring and goofy as a mothefucker! ZZZ.

  22. All these videos about calisthenics start with "why you can't" doesnt make your titles original and it sounds awfully negative. Great video bad title.

  23. OK. I really want you guys to know that you changed everything for us. I will LIKE and COMMENT and SUBSCRIBE to you guys all day. We followed your explanation and have been doing SUPER EASY MUSCLE UPS all day. Admittedly, we still use the bands, but on Sunday my son did 10 sets of 7 muscle ups. We even posted it on our channel.

  24. Thanks guys gonna try these got a new calisthenics spot in local park. Learnt how to muscle up 4 years ago quite easy then had an accident and couldnt train for 3 years weight went up to 100kg and lost all strength. Back to 90kg and about 7 pull ups but its hard as f feel like im pulling through wet cement. Hopefully this will help build much needed speed cheers!

  25. Love this detailed approach to breaking it down. Great job. I love doing slow, better said: extremely slow muscle ups. I recorded one at 1m48s with a constant velocity if you want to check it out! Great channel BTW, hope to see more videos from you ๐Ÿ™‚

  26. Thank you for the video guys. Where can i buy the poles and bars to build it in my back garden? like the one you have on the video.

  27. Thanks for the breakdown. It would help me if you broke down the proper movements from the beginning. Then the velocity portion would apply. I am thinking maybe a slow mo with named movements? Thanks for the great channel.

  28. Good explanation based on the Force v Velocity (FV) curve. It makes sense to focus on the โ€˜Hi-Velocity Strengthโ€™ end of the FV curve.

  29. 3:08
    Tim: people who can do ten pull ups but can't do a muscle up
    Subtitles: people who can do ten pull ups but can't do a muslim
    lol

  30. The best scientific explanation.
    Lot of callisthenics enthusiast don't know much about power and focus only on strength.
    Well done boys!
    One thing that is missing from the explanation is also the fact that people who don't "only" practice callisthenics, although very fit; they might have a heavier lower body and more distributed muscle that would give them less leverage in all hanging. moves.
    They have to even use more speed to generate the necessary power, having more mass that cannot be directly applied to this particular technique.

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