Copy This Muscle-Up Method — Key Takeaways
Your weighted chin-up or pull-up should exceed your target muscle-up weight by roughly 3–4x — build a surplus (e.g., one-rep chin-up max ~80 kg to support a ~26 kg muscle-up) before expecting weighted muscle-up gains.
Key takeaways
Weighted pull-up strength must exceed your muscle-up target by roughly 2-3x
Weighted pull-up strength must exceed your muscle-up target by roughly 2-3x
- Author hits 26.25kg muscle-up with ~80kg 1RM chin-up and 60-65kg working sets
- You're unlikely to hit a 10-20kg muscle-up if you can't even do 30kg pull-ups
Expect small increments (1-1.25kg) on weighted muscle-ups over months, not weeks
Expect small increments (1-1.25kg) on weighted muscle-ups over months, not weeks
- Author's +1.25kg PB required 'many more months' of specific training
- Transition phase (chest-to-bar pull-up into deep dip) requires dedicated technical practice
Place weighted muscle-ups first in the workout, before pull-ups and back accessories
Place weighted muscle-ups first in the workout, before pull-ups and back accessories
- Author recommends muscle-up practice at the start of a pulling day for best progression
- Follow with weighted pull-ups and back accessories to finish the session
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In this video
- 1mPersonal Best Achievement
- 1mWhy Weighted Muscle-Ups Matter
- 1mStrength Prerequisites
- 2mProgression Realities
- 3mTechnique Variables
- 4mPower Development and Program Offer
“You're probably not going to do a 10 to 20 kilo muscle up if you can't even do 30 kilo pull-ups.”
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