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Old 11-28-2010, 09:51 PM   #1
William Poehner
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Increase muscle-up capacity?

Looking for effective ways to increase the amount of muscle-ups I do. I currently can string together 3-4 with a couple of sets but then my shoulders tire out for a day or two after. What is the most effective way to increase my capacity? How many times a week? Any specific routines or workouts suggested?
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Old 11-28-2010, 10:52 PM   #2
Robbie Southards
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Re: Increase muscle-up capacity?

Practice. Practice. Practice.

Pick a workout your not good at and Practice every day.

Practice before a WOD for form.
Practice after a WOD for endurance.
Practice on your "Rest Day". Rest days shouldn't be a day to lay around and do nothing anyways.

There's many articles that back this up for any exercise in CFJ.

I have only been doing muscle ups for 2 months now. For a month, my three skill works have been DUs, Muscle Ups (bar and ring), and Burpup Challenge.

I went from zero-1 muscle up to now I can easily do 10 in a row.
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Old 11-29-2010, 05:51 AM   #3
Steven Low
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Re: Increase muscle-up capacity?

Strict? Kipping?

Why are you tired for a day or two after? how much volume?

Soreness is not tiredness
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Old 11-29-2010, 08:15 AM   #4
William Poehner
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Re: Increase muscle-up capacity?

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Originally Posted by Steven Low View Post
Strict? Kipping?

Why are you tired for a day or two after? how much volume?

Soreness is not tiredness

I do kipping... and I guess I'm pretty sore and have a hard time sustaining the volume I do when I'm fresh(3x3 and a bunch of singles). Thats why I'm asking if there is a recommended routine?
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Last edited by William Poehner : 11-29-2010 at 08:26 AM. Reason: added the volume
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Old 11-29-2010, 10:15 AM   #5
Aushion Chatman
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Re: Increase muscle-up capacity?

What are you doing to properly maintain your shoulders? Shoulders are VERY important, don't get caught frying them out through overuse...which is avoidable. Other than that, you can apply many programs to increase your numbers...Sub-maximal sets + increasing reps every couple of weeks...Also you need to get your strict MU down to build strength through the ROM.
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Old 11-29-2010, 01:56 PM   #6
Steven Low
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Re: Increase muscle-up capacity?

Aim for 15-20 reps... as you get into 3-4 start aiming for 20-25 and so on
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