I’ve only ever trained muscle ups once (for a few weeks), to no great success. I could get up, with an ugly kip and struggle past the transition, but I could never get much better. So I stopped training it, and focused my attention on basic pulling strength, mostly through gymnastic bodies. So when Omar Isuf posted a video on the muscle up something clicked with me, and I was finally able to do a decent muscle up on a bar. However I still couldn’t do a clean ring muscle up. I continued training ring row and pull ups on the Gymnastic bodies program, and recently re tested my ring muscle up. I got it very smoothly with what I would call ‘minimal kip’ (really I just pull up fast and use that momentum to help the transition). By focusing on the process towards the ring row, I was able to get a ring muscle up ‘for free’. Focus on the process and great things happen.
A one arm chin up is a feat of strength I have wanted to achieve for years now. I have trained for it on and off for years, however after starting gymnastic bodies, that has been my main training focus. More recently I have been focusing on one arm hangs in various positions. After taking a few weeks off this training focus I came back to it and tried some one arm negatives. This lead me to the realization that I was training much too close to my one rep max. This meant I wasn’t able to put in enough reps (or time under tension) to get a maximal training benefit. It was ego training, with a high risk of injury. Like training only heavy singles for squats or dips, it just wasn’t a good idea. So I have re-focused my energy. I will train the one arm town hang for grip and shoulder strength, and I will focus on the gymnastic bodies course. These are the areas where I can get a lot of reps in, and get solid training. If I follow this process I will get the one arm chin up, or I will get close enough that targeted training is then a viable option.
|Holding the top of a one arm chin (fairly tough).|
|90 Degree hang, quite hard on the biceps|
|One arm towel hang, a good option for my strength level|
It is worth mentioning that my main focus is the gymnastics bodies program, this means I don’t have any ‘spare’ training volume to use on things like archer pull ups etc. which would definitely help in training for a one arm chin up. I’m not saying you can’t focus on the one arm chin up on its own; you just need to know where your main focus is because you can’t always split your attention.