[quote]Xen Nova wrote:
Guys… both methods are useful.
When you stagnate with one, switch to the other.
Next topic :-p[/quote]
Good call, next topic
CAT, poperlirized by DR. Squat (fred hatfeild), is basically moving a weight as fsat as you can throughout it range of motion.
Will42
Thanks. Well, I guess I will do tons of them I will get to the point where I am able to throw both my elbows over hte bar at once and then push myself up. I might also be able to find a pair of rings and a rope somewhere… Good luck with your training, Thorn
[quote]Black Thorn wrote:
Thanks. Well, I guess I will do tons of them I will get to the point where I am able to throw both my elbows over hte bar at once and then push myself up. I might also be able to find a pair of rings and a rope somewhere… Good luck with your training, Thorn[/quote]
It’s just a manner of practice, once you can do one, more gets easier.
It’s important to use a false grip(not a thumbless grip … a false grip, as demonstrated below)
It makes the “flip” between a chin and a dip possible and kinda shortens the distance you have to travel.
You can use 2 long belts and hang them from a pole to simulate olympic rings too, though. That’s the way I usually do them.(make sure they’re strong though, because it hurts when one snaps…)
The first step to muscle-up glory is learning the false grip. This grip is the secret weapon gymnasts employed during all strength skills. To set a false grip, you need to get the base of your palms on top of the rings. This is not a thumbless grip, often called a gooseneck grip. Your thumb will remain on the opposite side of your fingers. The importance of this grip is twofold. First, it shortens your arm, so you have less leverage to deal with. Second, it allows you to push from the base of your palm as soon as you reach the dip position.
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Pull-Up
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Pull hard right, roll left wrist
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Pull hard left, roll and set right
Here is how to set the false grip: at the top of a pull-up, you roll your wrists over one at a time. You then lower back down and you are ready to go. It helps to keep the rings turned inwards and parallel to one-another. I recommend practicing just setting the false grip and then performing some pull-ups. This will strengthen your wrists, forearms and elbow joint for the muscle-ups to come. There is also a fast way to set your grip, but it is not recommended for beginners. Basically, you pull up hard and then roll both wrists over at the same time. If I am doing muscle-ups for reps, I set my grip in this fashion and I don’t drop down to do a pull-up before my first rep. I just transition and dip. If you want to go to a complete dead hang, you actually need to turn the rings outwards as you reach the very bottom. Most people simply go as low as they can without having to do this and then move onto the next rep.
James Smith has a good article on his website about using the westside methods ie. max effort, dynamic effort and repetitive effort for chinups and dips. He also gives a lot of exercise variations to use for chinups and dips and a sample template, worth having a look at if your interested in improving chins and dip numbers.
bump, great thread.
I have mainly been using 10x3 on one of my days, and as many sets as needed to get to 100 BW reps (usually using blast straps opposed to a stationary bar) on another day of the week.
I recently got 190x3 and 205x2 at a BW of 225…but putting on another 20 lbs would be tough but not unheard of…
ok guys i just want to clear something up here so please bear with me
does “chin up” mean palms facing away from you like a medium to wide grip, like shoulder width or wider?? as i call this pull ups or does chin up mean palms facing you and shoulder width and closer??
would this still be an fine to use as my main pulling and adding wieght via a weight belt?
ps best ive chined is 40 kg added x 2 (70 kg bw)
pull up is only 20kg x 2
and absolute respect to ya alpha! thats some good shit bro, keep it up man
ps thnx 4 any advice/idea/critism in advance
Chin ups are palms facing in. I think this is also called supinated.
Pull ups are palms facing away from you. I think the term is pronated.
Somebody correct me if I’m wrong.