Here are four common issues people experience when they are learning muscle-ups. I have you more than covered as The Ultimate Muscle-Up Program troubleshoots and helps solve all of these issues that might be holding you back. I could have included MANY other mistakes people make, and do cover muscle-up mistakes more comprehensively in The Ultimate Muscle-Up Program.

The Ultimate Muscle-Up Program is incredibly thorough and well thought out, and is 140 pages in length!

Virtually all of the muscle-up programs I have seen have been incredibly disappointing, and have fallen short in many areas. When I created The Ultimate Muscle-Up Program, I took all of these short-comings and glaring flaws into account. My program is a game-changer!

As The Ultimate Muscle-Up Program is divided into four phases (each phase is to be followed for at least 4-12 weeks), the exercises will increase in difficulty as you progress from one phase to the next. In each phase I am giving you more than enough, but not too much, as I don’t want you to be overwhelmed. With my own muscle-up training, once I fully bought into doing “enough” but not “too much,” my overall enjoyment and muscle-up results exploded!

In each phase of The Ultimate Muscle-Up Program, I’m including an abundance of exercises, and my coaching tips, cues, and feedback, that will progressively help you improve the following:

Muscle-Up Technique – When it comes to excelling at muscle-ups, technique will play a massive role! It is not just about being strong. In each phase of this program, you will keep improving your overall technique and competency. 

Pull-up height and power – Being able to do a high pull-up is the top factor for excelling at muscle-ups! Countless people overlook this and wonder why they struggle with muscle-ups! I’m sure this program will give you many “lightbulb” or “aha” moments!

False grip –  Developing a strong and sustainable false grip will help you get from the pull to push in one fluid movement, so you’ll get over the bar with ease! Remember, getting a good false grip takes patience and consistency! In this program, I’m also including some grip training exercises that aren’t muscle-up specific per se, but they all have a HUGE carryover to muscle-ups. You can also use a regular pull-up grip if you prefer.

Muscle-up transition –  The great news is that the higher your pull-up is, and your high pull-up is going to improve a LOT as you progress through this program, the easier the muscle-up transition will be! That said, the transition is a vital component of the muscle-up. As you progress through this program, you will improve both your transition technique and strength!

Muscle-up specific pushing strength – If you have a strong push, after you’ve completed the transition, you’ll get to the top position of the muscle-up with ease! A high level of pushing strength will also play a key role in your ability to do the transition. Get ready for building some STRONG triceps, pecs, and delts! I’m also including some pressing exercises that aren’t muscle-up specific per se, but they all have a HUGE carryover to muscle-ups.

Muscle-up lowering component –  Like with pull-ups, being able to lower fluidly from the bar to the bottom position will make doing the next rep much easier! Countless people struggle with this key fundamental. In this program, you will dramatically improve your ability to perform the eccentric component of the muscle-up.

Lumbo-pelvic stability (think core stability) –  As I talk about ALL the time, particularly when it comes to pull-ups, and this is equally true with muscle-ups, it is significantly easier to move a stable/rigid object to and from the bar than it is to move a floppy/unstable object.

If you lack tension and stability around your torso, spine, hips, and even lower body, you will be more prone to pulling needless deadweight. You will also be more likely to excessively swing so your path to the bar will be longer and inefficient. All of the above will make each rep feel dramatically tougher than it should.

Shoulder and scapular stability (and controlled mobility) –  In order to excel at pull-ups, muscle-ups, and many of the other exercises in this program, and to feel good in the process, being able to control the movement of your shoulders and shoulder blades is a must!

I like to differentiate and will use the term “controlled mobility” when the parts are moving and you need to be able to control the movement, and “stability” when the parts are not moving and you need to be able to keep them in a fixed position. In this program, I include exercises that address both!

Wrist mobility –  With muscle-ups, particularly during the transition (both on the way up and down), having adequate wrist mobility will help you perform at a higher level, and feel better!

100% of the exercises in The Ultimate Muscle-Up Program come with a very thorough and detailed written coaching description and tips, and video.

The Ultimate Muscle-Up Program has been broken into 4 phases. While this will absolutely vary from person to person, a general guideline for each phase is 4-12 weeks.

Now for some tough love. Do not be impatient, and do not skip key steps. So many people fail to achieve optimal results and fulfill their peak potential as they are impatient and focus purely on the end goal. In order to learn muscle-ups, and to do them well, it is vital you follow this program as prescribed. If you do, you will master the fundamental skills I am teaching you, you will also get stronger, and you will make doing muscle-ups a part of your life!

Phase 1 – You will start out by learning the most basic muscle-up regressions, and accessory exercises.

Phase 2 – You will progress to performing more advanced muscle-up regressions, and more advanced accessory exercises.
Phase 3 – You will progress to performing more advanced muscle-up regressions, and more advanced accessory exercises.

Bonus Section – In this section you will receive 8 of my favorite advanced muscle-up variations you can learn.

Due to the detailed nature of this program, and the abundance of coaching tips, cues, and videos I provide, you will feel like I’m there coaching you in person!