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Muscle Up Cheatsheet

This document provides a 5-step plan to achieve a muscle-up in just 15 minutes per day. It begins by building basic strength through pull-ups and dips. The second step teaches the false grip on rings for rows and chin-ups. The third step introduces the assisted muscle-up using leg support. The fourth step focuses on eccentric ring muscle-ups to control the descent. Finally, the fifth step encourages attempting a full muscle-up once the eccentric portion is mastered, with consistency being the key to achieving this challenging bodyweight skill.

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Milton Designer
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Download as PDF, TXT or read online on Scribd
303 views

Muscle Up Cheatsheet

This document provides a 5-step plan to achieve a muscle-up in just 15 minutes per day. It begins by building basic strength through pull-ups and dips. The second step teaches the false grip on rings for rows and chin-ups. The third step introduces the assisted muscle-up using leg support. The fourth step focuses on eccentric ring muscle-ups to control the descent. Finally, the fifth step encourages attempting a full muscle-up once the eccentric portion is mastered, with consistency being the key to achieving this challenging bodyweight skill.

Uploaded by

Milton Designer
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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THEBODYWEIGHTTRIBE.

COM

THE ‘15-MINUTE MUSCLE UP’


CHEATSHEET
- Designed exclusively for members of
The Bodyweight Tribe -
THEBODYWEIGHTTRIBE.COM

Unlock Your First Muscle-Up


In Just 15 Mins/Day
With These 5 Simple Steps
But don’t just take my word for it...
Take a look at some of the results my students
are having...
THEBODYWEIGHTTRIBE.COM
An Introduction:

The muscle-up might just be the ultimate bodyweight skill.

It fires up every single muscle in your upper body harmoniously.

Not to mention it makes you feel downright invincible.

There's just something inherently animalistic about being able to defy


gravity and soar above a bar,

While people stare at you in awe at what they’ve just seen.

And the best part?

Anybody can achieve the muscle-up with a little bit of grit.

All it takes is about 15 minutes a day of consistent practice,

And a structured, time-tested plan to get you there.

So let’s break it down…


Step 1: Building Basic Strength
The muscle-up combines the two kings of the upper body - the pull-up and
the dip.

The stronger you are on these two lifts, the faster you’ll unlock the
muscle-up.

If you can already do 3x5 pull-ups and 3x5 dips, skip this step.

If you can’t yet - it’s totally fine.

Keep practicing them before you attempt the muscle-up.

Here’s what to do.

Practice the pull-ups and dips using the 3-5 rule:

1. Practice 3-5 times per week.


2. Perform 3-5 sets of each.
3. Perform 3-5 reps per set.
4. Each rep should last 3-5 seconds (slow and controlled)
5. Rest 3-5 minutes between sets.
Step 2: The False Grip
Your next goal is to master ROWS and CHIN-UPS with the FALSE GRIP.

I’ve made you an extensive tutorial on the false grip.

Click right here.

Rings are the way to go for this.

Why?

Because rings allow for easier progressions as you work your way up to a
full muscle-up.
Rings also demand more strength and control than a bar.

So once you get rings right, the bar muscle-up becomes child's play.

So put some chalk on your hands and wrists,

And practice doing ROWS and CHIN-UPS on the rings with the false grip.

Make sure the grip stays intact - don’t let it slip.

If it does - reset your grip and go again.

And use chalk.

No chalk = no false grip = no muscle up.


Step 3: The Assisted Muscle-Up
Once you get comfortable, lower the rings to around belly height.

I want you to practice the movement first with the assistance of your legs.

Click here to see a tutorial on how.

Think of this like ACTUALLY doing the movement, but with less weight.

Exactly like you would with barbells or dumbbells.

So basically:

● Stand between the rings and grab them in a false grip.

● Now stack the shoulders on top of the rings just like the bottom of a
dip.
● Place the back of your feet on the ground and start the drill.

Notice how I break down the pull-up from the transition from the dip at
every repetition,

Both on the upward and downward phases.

This strengthens your arms for the skill while you are going through the
motions.

Here are some things to keep in mind while practicing:

1. No chalk = no false grip = no muscle up. You already know that.

2. Ring to chest! Keep the rings close to your chest, keep the arms
close to your body.

3. No momentum. No kipping. We want raw, animalistic strength.


Step 4: The Eccentric Muscle-Up
Once you get comfortable with this drill (3x5, controlled repetitions), move
onto the final drill:

Eccentric Ring Muscle-Ups.

This is where you get used to moving your whole bodyweight through
space without support.

Click here for the tutorial.

Hang the rings head height.


Then hop on top of the rings and straighten your arms.

Begin the descent.

But don’t start the transition until you’ve reached the absolute bottom of the
dip!

Once you’ve reached, start the transition.

Keep the rings tight and close to your body, open your chest, and lean back
while you bring the legs forward.

Maintain false grip and lower yourself into a hang position.

Keep practicing until you can comfortably control the descent for 3x3.
Step 5: The Muscle-Up
Once you get comfortable with the eccentric portion (3x3 controlled), you
are ready.

You basically ALREADY CAN do the muscle-up!

So just go for it.

It’s just a matter of confidence now.

The moment you get your first rep - something will unlock inside of your
brain and the muscle-up will become a consistent skill.

Almost like you instantly develop the muscle memory for it.

I still remember the first ring muscle-up I ever did.

I remember the exact park, the exact tree, and the exact branch.
It was one of the best experiences I ever had.

The ability to glide through the air like it's nothing, the power you feel -
nothing beats it!

And I wish the same for you - I can’t wait for your first muscle-up.

So go practice.

Spend as little as 15 mins/day practicing these simple steps, in the


prescribed order,

And you’ll be amazed by the sheer strength you’ll develop, week after
week.

Go out there and show the world what you’re capable of!

P.S. Keep an eye on your inbox. I’ll be sending you more golden nuggets of
wisdom which have helped transform hundreds of my students,

From mediocre and out-of-shape to BODYWEIGHT BEASTS.

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