1 Year Muscle Up Transformation (Gain 10 lbs?)
Рет қаралды 68,421
2 жыл бұрынThis is my journey with learning the bar muscle up in 1 year. Over the year I went from 0-5 reps and gained 10 lbs! Does the muscle-up lead to muscle gains? Let's see what we find with this muscle-up transformation.
Wil Brown IG ► / wbrown7
Try 3 Days Free! Follow Along Program ► guided.strengthside.com
Full Body Strength & Mobility Program ► www.strengthside.com/movestro...
Connect with Josh
► / thestrengthside
► / strengthside
Music by: Thi Fisher
IG ► / mattiagerminiasi
Is the Bar Muscle Up a goal of yours? Check out this video for a deep dive into Josh's journey with his own Bar Muscle Up. There was a lot of trial and error throughout his time training the muscle up and a lot of humbling required. It was a steady improvement. The Muscle Up requires a full range of motion and needs functionality and mobility. If you are trying to challenge your bodyweight strength and calisthenics, consider the Bar Muscle Up as your next goal!
@dylancheekfit 2 жыл бұрын
i wish we had more outdoor calisthenics parks where i live, man. the muscle up is one of my main goals (along with mobility and flexibility) but it’s hard when i don’t have the appropriate bar for muscle ups. i will definitely keep practicing the explosive pull ups to at least get that strength to get over the bar! thanks for everything bro. you out here inspiring all of us!
@Strengthside 2 жыл бұрын
Thanks man! You don’t need too much for the muscle up. Even kids monkey bars work. 🙏😁
@christopherellis2663 2 жыл бұрын
I'm 72 and still working on this. Not as supple as 60 years ago. The fast ones are easy enough, but to do them slowly really takes more recovery time.
@behqo7658 2 жыл бұрын
What a unit... Hopefully I'll be this kind of 70 year old dude if I reach that age!
@Strengthside 2 жыл бұрын
Great point! Using momentum makes them fairly easy ay?
@neoki75 2 жыл бұрын
I am 46 dude. After reading your comment I feel really relieved. I have a lot more time that I thought to get my goals. Congratulations, you are inspiring! #nosvemosenlasbarras
@aldonasetej5147 2 жыл бұрын
Josh, thanxs for all these great videos. I like the voice over ones because ( for me) sometimes I cannot easily see my screen, depending on where I am training. Still being able to hear you and not see you is a huge benefit...for me
@dorianphoenix2161 2 жыл бұрын
Amazing workout. I want to add more calisthenics to my routine. Love your videos. Your hard work and dedication shows.
@PullupDip 2 жыл бұрын
Very cool video of your muscle-up journey.💪 Thanks for sharing!
@santinocomparato5999 2 жыл бұрын
i like it better when you voice over, great video by the way, you are very inspiring
@OrrDragon 2 жыл бұрын
Awesome video. MU definitely on my list of goal for 2022. Thanks! Keep on making the world stronger! 💪❤
@Strengthside 2 жыл бұрын
You got it. Muscle up is a fun one.
@kaujla8435 2 жыл бұрын
Awesome transformation dude!! Personally, I like the voiceovers more. Also hoping to see some more of you're videos where you're traveling and on the beach, but all your content is gold either way! 🙌
@Strengthside 2 жыл бұрын
Thanks man!
@simontheriault 2 жыл бұрын
Super nice the way you had adapted your training with the ankle injury! Good job brother!!
@derekcamarota401 2 жыл бұрын
I would love to be able to do a muscle up, but I think it would be more interesting if you broke down in exercise, sets/reps, and possibly diet you followed to gain 10 lbs of muscle. Your clips are always helpful and informative. The narration is great, but always love a good follow along to watch again and again. Keep up the amazing work.
@gordonfagan3448 2 жыл бұрын
Brilliant inspirational video!!
@u_r_loozn4990 2 жыл бұрын
I rarely watch your videos anymore which is kind of a bummer for me personally but I always see your uploads and without even watching them I get a lil happy haha. I can’t explain it but it feels almost personal like I’m watching your progress and development and even though our goals are different it totally inspires me and helps me push harder on my own goals! Staying subbed and I will def be making an effort to watch more of your videos. Cheers! :)
@Strengthside 2 жыл бұрын
Love that! Pop in for a few
@mritunjaykunwar793 2 жыл бұрын
Good 1 bro .. keep going. All the best.
@berickson32 2 жыл бұрын
Great video of your progress - very helpful! Voice-over is my preference, although I also enjoy increasing frame speed at times so we can see more of the struggle you experience as you move toward goal. Regular frame speed is of course best when demonstrating precise mechanics. Good video - thank you! 👊
@Strengthside 2 жыл бұрын
For sure it’s kind of nice to see the sped up clips for something like this. But of course doesn’t work for much else. Appreciate the feedback!
@estas9449 2 жыл бұрын
Great, bro! Keep it up!!
@serjjpv 2 жыл бұрын
Good job. It another motivation for us to see such improvement
@Strengthside 2 жыл бұрын
For those asking…. I trained MU twice per week for the first 5ish months. 8-20 reps a session. Only about 20 minutes! Then I cut it back to 1x per week the last few months. Cheers! IG ► instagram.com/thestrengthside
@carolinamendez4715 2 жыл бұрын
OMG, you're awesome. 💪Thanks for your videos, I'm learning so much. I'm improving in my pancake stretch because of you 😍😍😍
@Strengthside 2 жыл бұрын
Keep going with that pancake 😁🙏
@ROM047 2 жыл бұрын
Solid video as always! Seeing this transformation is very inspiring to us still in the pre-1/8/21 phase. Since you asked, I personally do prefer the voice over to the text-on-screen so I can watch the movement while hearing the commentary. With the text I found myself rewinding so I could read it and then go back watch the movement. Maybe I'm just a slow reader tho😂😅
@Strengthside 2 жыл бұрын
haha nah I appreciate the feedback bro!
@Breathwalker 2 жыл бұрын
2022 5 reps legooo!! got a decent coach so i'll get it for sure ;) still struggling on the transition and my approach is just to get strong enough to fly up. Personally prefer your voice-overs, they're great, you be saying the right things at the right times but the text is also good because your choice of music slaps too! GOGOGO Joshman
@Strengthside 2 жыл бұрын
I thought you were doing pilates this year? :) Thanks brothaman
@alexjottinicalisthenics5748 2 жыл бұрын
Hard works and consistency pays off
@feliperuiz7084 2 жыл бұрын
Great content 👏👏👏
@DivisionG1eNHay 2 жыл бұрын
I just wanna thank you. Thank you for everything. You have no idea how you changed my life and my health
@Strengthside 2 жыл бұрын
:) 🙏 Thank you. keep going
@samwize28 2 жыл бұрын
Congrats bro
@indriadrayton1132 2 жыл бұрын
I like all of your vids!
@brucehelppie6119 2 жыл бұрын
this video is somewhat encouraging. i would've guessed that josh had been doing mu for years. the mu is one of my goals, i only have rings to work with, a low ceiling in my basement where i train. i'll have to learn a no kip version, and i'm lightyears away.
@Strengthside 2 жыл бұрын
Learned ring Muscle Ups like 6 years ago but never trained on the bar for some reason. L sit Muscle Ups are dope and develop a lot of control! Perfect for the basement.
@ruben305rosado 2 жыл бұрын
Yes bro this is awesome. You do good voice overs 👍
@Strengthside 2 жыл бұрын
thanks mate!
@101Intheflesh 2 жыл бұрын
What's up strength side!💯❤️👍🤟, Hey bro thank you so much for this video, really badass to watch the transformation and motivating, as for question you asked, the text is pretty cool cause when i read the text it kinda made me look and see what you were talking about vs you just voicing it over, if that makes sense, anyway thanks man!!!
@Strengthside 2 жыл бұрын
appreciate you bro!
@rmyt8489 2 жыл бұрын
That Parkour-style looks like a lot of fun, thanks for sharing this one, got me really excited about the bar workout!!! 🤯🤯🤯
@Strengthside 2 жыл бұрын
have some fun with it :) bar muscle up is such a fun one
@nf5011 2 жыл бұрын
2022 GOAL FOR SURE ! 💪💪
@mikekn7033 2 жыл бұрын
Awesome. Beautifully executed!You’re so strong. You made it look easy. I have 2 questions: when you pull from the swing back, do you pull up explosively right away or you pull explosively when your arms are bent at about 90 degrees before the transition? Second question, at 3:02 where do you get that portable pull-up bar, and what’s the diameter of the bar? Thank You very much!
@mauricetorres3469 2 жыл бұрын
Love those shoes too!
@wypimentel 2 жыл бұрын
You're so lean, I wish I can get near someday, I know that if I ran 10 km 3 times a week would be a beginning. It took me 6 months to do muscle ups, but I did just twice a week, so I did it wrong, it's better at least 3x a week to learn the skill. And this is my advice to everyone (what you did) explosive high bar, then after rest the chest on the bar (without the final move), then learn the final move in the same day but just the final move (the dip) in a low bar, then with time you can do it.
@marcginthe5d 2 жыл бұрын
Dope vid
@nabutovsky 2 жыл бұрын
Love the content AND your hat! Where do I get me a cap like that? :)
@maximjoffe3838 2 жыл бұрын
I like the narration :)
@anthonybaxter1499 2 жыл бұрын
Unreal! I like the voice over though
@neoki75 2 жыл бұрын
Nice vid guys. In my opinion what most of the people forgets to mention concerning MU is the scapula position in the first part of the movement. Apart from the fact of working the explosive side of the Pull Up, the scapula should be protracted while you are pulling up. #nosvemosenlasbarras Have a nice day you all!
@Strengthside 2 жыл бұрын
Very true man! It’s more of a hollow pull up with protraction. And of course you should be more or less protracted on the top portion of the MU as well
@tenrsounds 2 жыл бұрын
In answer to your question, text overlay is hard to read fast enough when the text is moving around the screen and not in a predictable spot every time it appears. So people will say they prefer voice over instead but it could just be the design overlay of the text.
@dangopeaks4415 2 жыл бұрын
Hey man. Great info and progress. Where can I get that portable short pull up bar?
@melaniemaynard6994 2 жыл бұрын
Thanks for sharing the journey
@melaniemaynard6994 2 жыл бұрын
I dig the voice overs, your vibe is the best!
@Strengthside 2 жыл бұрын
Thanks Melanie I appreciate it
@BrunoS1917 2 жыл бұрын
This is your best video by far bro. Just so nice to see someone who is an influencer and still shows the reality and the struggle. Then overcoming the ankle surgery and still training like a beast. Cmon man, you're the best. Cheers from Brazil, going to try hugh pull ups tomorrow
@Strengthside 2 жыл бұрын
Thanks bro! Your words really mean a lot 🙏
@janastahlut5060 2 жыл бұрын
congrats awesome achievement
@VikingStrengthNutrition 2 жыл бұрын
Can you do a video on stiff necks please. Enjoying your videos thank you so much for putting them up on KZfaq
@kunal0509 2 жыл бұрын
I love it...never give up 😀
@Strengthside 2 жыл бұрын
never ever
@kimyusaf9589 2 жыл бұрын
I like the voice over 😌
@funwithcalisthenics 2 жыл бұрын
Those are really clean. Impressive.
@Strengthside 2 жыл бұрын
Thanks bro!
@LuisMartinez-nn1bv 2 жыл бұрын
👽 Marcian from Borikén (aka Puerto Rico) @ 60+ going for the MU, will keep U posted...
@GreenVegan816 2 жыл бұрын
I always enjoy voice overs more because I can keep my eyes on the video action instead.
@davidca72 2 жыл бұрын
Great video Josh, thank you. Where can I buy the small free standing pull-up bar or dip bar you use in the video. Please help
@christophemonnerat346 2 жыл бұрын
Great video! I will do a bar muscle up foe 2022 :-) Thanks dude!
@Strengthside 2 жыл бұрын
You got it! Muscle up is a fun journey
@CN-dv9nj 2 жыл бұрын
I did a DYI bar that was working great. We had an ice storm and it took down my oak tree that my whole work outs are or were under on or leaned into. Will enjoy a new solve. It will take a minute. Glad I wasn’t hurt just car and house and the pull up bar.⭕️⭕️⭕️it’s fun this way other is fine too. Hey you can’t do any wrong lol. Evolve progress more reals keep appearing.
@gnorth5110 2 жыл бұрын
Love your workout shoes. What brand are they?
@C.S.T 2 жыл бұрын
looking mint 👍
@pascquallo 2 жыл бұрын
Voice over!!100%
@layouterlimits 2 жыл бұрын
I have the one arm negative chin ups x12 on my agenda but not the muscle up. Of course it is nice to unlock a skill..but my experience so far was that all skills came naturally along with strength.
@Strengthside 2 жыл бұрын
Depends on the skill. If it's more coordination oriented then strength won't do everything. But yeah, if you're pullups are massively strong... Muscle up should be no problem
@matttcameron_ 2 жыл бұрын
Muscle up might have to be a goal for next year for me. Working on mobility first and aiming to get the handstand this year instead. I am working on growing my lats though, so maybe some muscle up work would be beneficial.
@Strengthside 2 жыл бұрын
You might be able to get the muscle up easily if your pull-ups are strong. Just some technique work once a week might do the trick. In my opinion you can get it down without fatiguing the system too much
@matttcameron_ 2 жыл бұрын
@@Strengthside I can get like 5-6 solid pull-ups with a dead hang at the bottom so maybe I’ll have to follow your technique from the vid with Trevor.
@jonathancourtney8530 2 жыл бұрын
Voice is better than captions! Too hard to read and watch. Thanks for the video 😊
@souny1372 2 жыл бұрын
I can already do 3 rings muscle up, my goal is 8 for this year, and 5 bar muscle ups !
@bewatermyfriend7355 2 жыл бұрын
Voice over is always good... why not? Yeah, it's my goal now. :)
@ThatFirstRep 2 жыл бұрын
Muscle up will definitely add up more size, it absolutely works the upper body entirely! Even the legs are working since you have to keep them tensed to lessen the swinging and clean the form. If I had to name one exercise that fits all, it’d be the muscle up!
@Strengthside 2 жыл бұрын
Love it bro!
@mirkomatic5491 2 жыл бұрын
If you do the voiceover it is better, but if you do both, you can watch it even in the gym or anywhere without headphones.
@aslanbosnakoglu8240 2 жыл бұрын
imma try this. never did one
@helenjohnson7583 2 жыл бұрын
I like it ALL!
@Strengthside 2 жыл бұрын
Thank you Helen
@joshuagalloway184 2 жыл бұрын
I want to learn the muscle up 💪
@UmarKhan-su1vv 2 жыл бұрын
Fire
@RahulB009 2 жыл бұрын
Bro can you make a video on how to get fit again for people like me after a heart surgery with asthma.
@firstlast-gh9ig 2 жыл бұрын
You have a really nice and sweet voice and it sounds like you are smiling while speaking, so.. voiceover
@Strengthside 2 жыл бұрын
Thanks I am!
@yksderson 2 жыл бұрын
Beast physique at the moment. Are you planning to keep it so?
@amandarodriguez997 2 жыл бұрын
How long were your muscle up sessions when you practiced? Very cool. Thank you :) also, voice over is preferred.
@Strengthside 2 жыл бұрын
Not too long. Maybe 20 minutes about 2x week. 😁
@CARPETFIBBER 2 жыл бұрын
Nice change. Keep mixing it up.
@maajkeel 2 жыл бұрын
What happened to your ankle that u needed the surgery? Great video, showing dedication, wish u the best man.
@Strengthside 2 жыл бұрын
Tore some ligaments 😐
@ruushree 2 жыл бұрын
Early gang
@Strengthside 2 жыл бұрын
Appreciate yah
@HaydaOfficial 2 жыл бұрын
Which ones do you like more Josh, Ring or Bar Muscle-Ups? PS: I like the voice over!
@Strengthside 2 жыл бұрын
Bar feels more powerful! And no false grip is nice haha. Thanks man!
@slanguage37 2 жыл бұрын
I most def have the muscle up as a goal for 2022. I've been working out doing CrossFit for 2yrs now and I've stayed at the same weight of 135 lbs at 5'5". I'd like to add 10lbs. From the beginning stage its been hard AF to get the bar chest high. I'm good for one to three reps before I burn out. I'll try not to keep this comment too long. It's very cold where I live in Jersey city right now. However there is a calisthenics park two blocks from my house. How many minutes or how many reps should I shoot for and how many days a week should I train for the muscle up?
@Strengthside 2 жыл бұрын
2x a week is all you really need. You also don't need to be able to do that many belly to bar pullups to get the muscle up. If you can do 3 you probably have enough strength. Use the technique from this video ... kzfaq.info/get/bejne/nq1yabeW35vUXWg.html You got it bro!
@steliost2217 2 жыл бұрын
Both narations are fine by me , prefer the voice over!!
@alanequi2786 2 жыл бұрын
95% of the time, if I make any progress in bodyweight skills, it's mostly due to weight loss, so congratulations on getting the muscle-up while also gaining ten pounds!
@Strengthside 2 жыл бұрын
haha thats a great point. I think for something like a front lever u definitely gotta lean up!
@ismasf 2 жыл бұрын
Voiceover!
@edoardosergnese 2 жыл бұрын
Where did you bay the parallels with you do the Australian pull up?
@edoardosergnese 2 жыл бұрын
Btw you’re awesome man!🤯
@pauloferro8755 2 жыл бұрын
Great job! do you never use weights?
@Strengthside 2 жыл бұрын
Been doing some back squats lately. Not much for upper body
@whenifukingtoyourmomandher6214 2 жыл бұрын
How to fix spine curve can u tell me how
@agustinbianchini7155 2 жыл бұрын
voice over the transformations :D
@jordow63 2 жыл бұрын
Did you injure your ankle while training?
@kilduce4423 2 жыл бұрын
How did you injure your ankle?
@alex19950731 2 жыл бұрын
Voice over the videos preferred.
@fitavocado5488 2 жыл бұрын
Please make vidio how you learn bar front roll
@Strengthside 2 жыл бұрын
Mm great idea! That is a really fun one.
@williamalexander6130 2 жыл бұрын
What is that bar you have at home called?🤔
@jacobseymour7221 5 ай бұрын
I'm 59. I would like to be able to do 1 muscle up. It sounds like a joke but I work out, do pull-ups, and would consider it an achievement.
@jaredanwyl3686 2 жыл бұрын
Definition of power in Rock Climbing training is Speed X Strength
@Strengthside 2 жыл бұрын
That's right! Power baby!
@eolfgrek4074 2 жыл бұрын
Hi Josh u mention 2 times a week, how long sesions? Thx
@Strengthside 2 жыл бұрын
maybe 20 min. Usually some other calsthenic work after
@eolfgrek4074 2 жыл бұрын
@@Strengthside thx. Please pickup vlog
@exit281 2 жыл бұрын
a realistic video...
@countrylover3169 2 жыл бұрын
What muscles does muscle up work??
@Strengthside 2 жыл бұрын
all of them :)
@InYourFaceMoFo 2 жыл бұрын
For us calisthenics rings lovers there is nothing better then a lower body injury 😜
@Strengthside 2 жыл бұрын
haha ain't that the truth :)
@robbevanstiphout5155 2 жыл бұрын
voice over dude voice over!
@ainokea4u 2 жыл бұрын
Voice over is better, I had to rewind and watch again because I missed what you were doing trying to read the text
@Strengthside 2 жыл бұрын
Ah yeah it was a little fast! Good to k ow thanks!
@levinsonl 2 жыл бұрын
thats credibility right there
@GreekLoverOfficial 2 жыл бұрын
I gained 15 lbs of muscle in a month
@JFW1 2 жыл бұрын
Voice over
@ramkumarpatel98 2 жыл бұрын
How tall are you
@Strengthside 2 жыл бұрын
6'2
@K4KN3 2 жыл бұрын
voiceover
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