I finally achieved the muscle up at age 38. It’s never too late!

[graciet]

I’ve been practicing bodyweight fitness for a little over a year now, primarily on rings. The rings muscle up was one of dream goals and today I finally did my first one! And then 3 more because I couldn’t believe it.

I am very grateful for this sub for keeping me motivated and providing tons of tips and suggestions.

Here are the 3 tips that really helped me:

False grip training - my false grip was really, really week. So I focused a lot on false grip hangs, rows, and pull-ups.

Weighted pull-ups - my max bodyweight pull-up count was 15 but I had never tried weighted pull-ups until recently. So I loaded up some weights on a chain until I could only do 6.

Pull-up assistance band - I used this to help train the transition. It helped to psychologically motivate me and build that muscle memory and technique. Even the first time I did a band-assisted MU I was ecstatic!

Just a couple weeks ago I was seriously discouraged and thought I would never reach my goal. I’m so happy I stuck with it and am excited to keep improving. Good luck to anyone still struggling on this skill!

 

[dgodfatherx]

@graciet Congratulations! That’s such a fantastic feeling, and it makes you want to keep achieving more. From one 30+ to another, good job.

 

[graciet]

@dgodfatherx Thanks! Yeah I was feeling like a beast and had to stop myself after #4. Getting the first one felt like a fluke so I had to do another to prove it to myself. Then I had to step back and remember rule #1: Don’t get hurt!

 

[dgodfatherx]

@graciet That feeling of, “hang on, did I really just do that? And it felt kind of easy?!”

Nice job holding back! Injuries are the worst.

 

[graciet]

@dgodfatherx Exactly my response! I think it helped that I took 5 rest days when I usually only do 2-3 rest days in between workouts.

 

[violetinchrist]

@graciet Right before 40. Just did it. Was jealous of guys that can do it because I know I'm in good shape

 

[adriennelisa]

@graciet I sure hope not, I am 42 hoping to be able to do muscle up by next year

 

[ger54fra]

@adriennelisa I was 55 when I got mine.

 

[r123]

@ger54fra That gives me 15-year-long hope, thank You!

 

[patrickwhitmore]

@ger54fra Thank you guys, just reading these comments is inspirational

 

[akmholdings]

@adriennelisa I’m 45 and got my first strict ones this year!

 

[graciet]

@akmholdings Awesome! Strict MU is my next goal.

 

[akmholdings]

@graciet You can do it, I never really started doing pull ups in any serious until I was 41-42 so there is least one example out there!

 

[balu111]

@adriennelisa Finally got it at 43, you definitely can!

 

[adriennelisa]

@balu111 Cool

 

[scassidy77]

@adriennelisa Guy in my gym who's 67 got his first this week. Theres always hope!

 

[adriennelisa]

@scassidy77 Love it! My goal is to keep on working on stuff and avoid injury.

 

[graciet]

@adriennelisa Right on, I hope you get it!

 

[sister_diane]

@adriennelisa These steps were how I finally achieved the muscle-up after lots and lots of failure:

• Get angry and look at the bar as if you are going to murder it.
• Start a little bit behind the bar, not directly under it.
• Jump forward to the bar.
• Catch with slightly bent arms and activated shoulders.
• The forward jump will make you swing forward, let this happen.
• At the furthest point of the swing you explode backwards and:
• Bring your knees to the bar! This is the magic tip. Not chest to bar, knees to bar.
• If you have decent dip strength you’ll easily finish the second part of the MU. Getting up there is by far the hardest.

Good luck!

 

[ajmal]

@adriennelisa Don’t give up. You can definitely do it