I’ve been trying to get a muscle up for months. I did this workout twice then got my muscle up on my next workout with absolute ease. My weak link was false grip. I hated training this but it was awesome to overcome. Thank you.
This workout is brutal and so effective, like hitting a gold mine. I’ve been training for RMU many months and started this workout to fine tune the last little missing pieces and cure my boredom with a new challenge that round ultimately get me there. After doing this literally twice I got my ring mu the next session. Also superbly explained tutorial. Gonna keep doing this until get through the vertical with 5x5 reps. Honestly might be my most hated/loved workout ever😂🤯🫠
Finally a ring workout! I pay attention to every phrase of Daniel,there is so much information in each and every video of his,that make them priceless! The same here,with the best ring muscle up routine. Thank you Daniel for your content,both free and your programs!
SUMMARY Superset 1: Ring Pull Ups (false grip) - 5 x 5 Ring Dips (lock out) - 5 x 5 Superset 2: Ring Rows (Aussie rows, false grip) - 3 x 8-12 Ring Pushups (full extension and lock-out) - 3 x 8-12 Superset 3: Hangs (Feet supported, feet tucked to body, or L-sit) - 3 x 30sec Tricep Dips - 3 x 8-12 No rest between antagonist exercises 3 mins rest between supersets 2-3x per week
i didn't understand this type of training. We do superset 1 so 5 pull ups (A1) then 5 dips(A2) without resting and after that do 3 min rest or we do 5 pull ups then 5 dips then without resting pull ups until we do 5x5 pull ups and 5x5 dips and then rest 3 to move on superset 2?
The ring muscle up is something I've wanted for quite some time and have recently been working towards it again. I appreciate you making this video with clear instructions and the explanations behind them. Quality > Quantity, respect the reps and they are going to respect you. Thank you.
Question: How are we supposed to do a super set without resting if we have 1 set of rings? Sonic speed height changes? Summary: 1) Pull Ups - False Grip 5x5 with Dips 5x5, full extension and turns to lock out. 2) Rows - False Grip 3x8-12 with Push-ups 3x8-12, full extension and lock out. 3) Hang - False Grip 3x30sec with Tricep Dips 3x8-12, deep stretch and full extension and lock out. I'm at 0 Muscle ups and just got my rings last week.
I adjusted this workout by doing the pull-ups with rings, then the dips on my dip bar. Same goes for the body rows (rings) and push-ups (parallettes) and hang (bar) and tricep dips (rings). If you do this workout twice a week, you can alternate the movements for which you use the rings. It also helps if you're a beginner and have trouble completing full sets.
Hands down, his videoes are stellar-play by play and explainations allowed me to absolutely get significantly better at not only muscle ups, but other exercises as well. Dude is legit!🔥 much appreciation/respect.
Yeah, well, that's funny and kind of cheeky and all. But I would have prefered a rational argument, why the shoulder can take the extra stress the tricep dip is putting on its anterior structures. And I'm not taking any side here. I love all three equally - the Aussie, the American and the two Germans (yes, four guys, but I meant the "big three" channels)
Superset 1 A1: FALSE GRIP Pull-Up 5 x 5 A2: Rings Turned Out Dip (tucked elbows) 5 x 5 (add resistance or assistance as needed to achieve 5 quality reps) Superset 2 B1: False Grip Ring Row (turn rings out at bottom) 3 x 8-12 B2: Rings Turned Out Push-Up (tuck elbows - don’t flare) 3 x 8-12 (add resistance or assistance as needed to achieve rep range) Superset 3 C1: False Grip Hanging 3 x 30 seconds C2: Rings Turned Out Triceps Dip (solid lockout at top) 3 x 8-12 (add resistance or assistance as needed to achieve rep range) No rest between exercises 3 mins rest between supersets Add resistance or assistance as needed Controlled tempo Quality over quantity Use this workout 2-3 times per week
i didn't understand this type of training. We do superset 1 so 5 pull ups (A1) then 5 dips(A2) without resting and after that do 3 min rest or we do 5 pull ups then 5 dips then without resting pull ups until we do 5x5 pull ups and 5x5 dips and then rest 3 to move on superset 2?
@@vintsyreach1441 no idea, man, but i personally used to rest 1 min after every round except if the next exercise is for another muscle group. took me long to finish a workout though, at least 1,5 hours, but maybe i'm just slow
Thanks mate, as usual, top quality content, delivered humbly with a subtle touch of humor. I can do 3 ring muscle ups, already thanks to your previous tips, I'll test this routine for a month to see how many more I get in the end. The hardest part I find is actually going back down to the initial position from the RTO hold.
Good stuff! I'm doing some of these exercises already, however spacing them out on different days (pulling/pushing days). And on 1 day of the week I actually perform the full muscles ups. This has worked really well for me.
Many thanks, Daniel. Trained this routine twice last week, got first more or less clean muscle up today. Gonna keep training this routine to get it strong and clean! Awesome stuff
Today I try it in my home , I hang my rings at my door pull up bar and it worked! really great workout for train at my home and help me to do the muscle ups in the future ., many thanks!!
Great tutorial about the muscle up. I love watching your vids because of your narration and voice. Btw, can you still planche? I miss the old vids when you showed your training... I'd love to see one with you planching.
Hola amigo. Lastimosamente no están Subtitulados tus videos. Pero me inspiran bastante. Quiero contarte que me acabo de comprar los anillos. Tengo 35 años. Hago algo de pesas, muy poco, pero me Motiva Este video. Quiero tomarme Este desafío de hacer este ejercicio Y Mostrarles a mi esposa e hija que soy Capaz de hacerlo. Lo empiezo mañana 07 06 2021. Gracias maestro. Que el universo te guíe.
In any given workout, I determine the ideal ring height beforehand, and then I mark the position of each strap buckle with a small stick of chalk! This makes it so that I can move between positions during a superset in just about 5 seconds and I'll be certain that they are at the proper positions. Good question
I been training muscle ups for a good three weeks now and definitely makes you stronger and gets you shredded fast, I posted a lil vid of me doing the muscle up.
So motivating bro! U are the fxcking man! Thank u 4 all your hard work. I'll be starting this routine today. Looking forward to the rewards over time. Btw "Australian pull ups" need to be called "Kiwi pull ups" since we're always smashing the Aussies at everything lol Kia ora bro! Bless u n urs
Hi .thanks dear for this video please make video on how to tall in minimum time is that true that pullups gain height if it is true please make video on this topic we are very thankful because these videos have good stuff and high potential knowledgeable very fantastically explain thanks dear you are a perfect e.g of fitness coach
Jeff gave a different approach to that he told us to externally rotate the arms to put less stress on the Anterior capsule,imo this exercise is great for calisthenics atheletes who've just rings to train if I had weights I'd just skip on this exercise cause there are better alternatives
Excellent guide, your work is humbly appreciated. When performing the false grip pull up, I noticed your torso was in the hollow back posture rather than the hollow body, it is important to state that minute difference as the height at which you can pull is dramatically increased along with the Lat and Scapula recruitment that happens. I mentioned this due to discovering that i was pulling with incorrect posture and recently made the connection that the hollow body scapula style pull up is necessary along with the false grip. Also, at the point of transition, once we have entered the deep dip part how do we control the simultaneous motion of rocking back with our torso coupled with pushing the rings to the front keeping elbows tight to the body. There is a drill for this, what do you think? And should we bring our legs into a Lsit during this phase for counter balance purposes?
Hello Thanks for your efforts. I just want to ask if you can create a video on targeting the upper chest only because some people do not like to have that huge lower chest where a sharp drop (valley) between chest and abdomen becomes very evident. thanks in advance
2:18 without resting. The rings got lowered in the meantime :p. Joke aside, I have no clue how to perform those supersets if you dont own 2 pairs of rings so you can put them at different heights...
Mark the various positions with a piece of chalk or tape before starting your workout. Then, transitioning the rings takes as few as 5 seconds! Good luck
Another great vid to help us stay on track, cheers! We have the identical home setup but unfortunately my wife wouldn’t allow me to put mine in the lounge. 🤷🏼♂️
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My Calisthenics Programs:
👉 fitnessfaqs.com
Too good 👏🏾👏🏾👏🏾
The OG 🔥
Wow , Tao here 🙌🔥🤛🏻
TAO THE GOAT
Great to see great youtubers supporting each other!
Wow Tao, what's up muchachos?
The quality of content just keeps increasing. Absolutely killed it with this one! Thank you
Daniels form is totally insane, totally precise
I’ve been trying to get a muscle up for months. I did this workout twice then got my muscle up on my next workout with absolute ease. My weak link was false grip. I hated training this but it was awesome to overcome. Thank you.
Literally exact same thing happened to me!
This workout is brutal and so effective, like hitting a gold mine. I’ve been training for RMU many months and started this workout to fine tune the last little missing pieces and cure my boredom with a new challenge that round ultimately get me there. After doing this literally twice I got my ring mu the next session. Also superbly explained tutorial. Gonna keep doing this until get through the vertical with 5x5 reps. Honestly might be my most hated/loved workout ever😂🤯🫠
Finally a ring workout!
I pay attention to every phrase of Daniel,there is so much information in each and every video of his,that make them priceless!
The same here,with the best ring muscle up routine.
Thank you Daniel for your content,both free and your programs!
SUMMARY
Superset 1:
Ring Pull Ups (false grip) - 5 x 5
Ring Dips (lock out) - 5 x 5
Superset 2:
Ring Rows (Aussie rows, false grip) - 3 x 8-12
Ring Pushups (full extension and lock-out) - 3 x 8-12
Superset 3:
Hangs (Feet supported, feet tucked to body, or L-sit) - 3 x 30sec
Tricep Dips - 3 x 8-12
No rest between antagonist exercises
3 mins rest between supersets
2-3x per week
May i ask. Am I supposed to do all 3 superset or diving in 3 different days
@@xuantien4898 you are supposed to do all three supersets in one workout
0:52,3:59,6:24
these are just marks for my training
7:35 too
i didn't understand this type of training. We do superset 1 so 5 pull ups (A1) then 5 dips(A2) without resting and after that do 3 min rest or we do 5 pull ups then 5 dips then without resting pull ups until we do 5x5 pull ups and 5x5 dips and then rest 3 to move on superset 2?
@@vintsyreach1441 I have the same question. Anyone can clarify please ?
The ring muscle up is something I've wanted for quite some time and have recently been working towards it again. I appreciate you making this video with clear instructions and the explanations behind them. Quality > Quantity, respect the reps and they are going to respect you. Thank you.
Excellent tutorial. No more hoping and praying for the muscle up. This video provides a clear step by step path to the muscle up.
Unbelievable straight forward contact with zero fluff.
Question: How are we supposed to do a super set without resting if we have 1 set of rings? Sonic speed height changes?
Summary:
1) Pull Ups - False Grip 5x5 with Dips 5x5, full extension and turns to lock out.
2) Rows - False Grip 3x8-12 with Push-ups 3x8-12, full extension and lock out.
3) Hang - False Grip 3x30sec with Tricep Dips 3x8-12, deep stretch and full extension and lock out.
I'm at 0 Muscle ups and just got my rings last week.
I adjusted this workout by doing the pull-ups with rings, then the dips on my dip bar. Same goes for the body rows (rings) and push-ups (parallettes) and hang (bar) and tricep dips (rings). If you do this workout twice a week, you can alternate the movements for which you use the rings. It also helps if you're a beginner and have trouble completing full sets.
Because of you, today I got my first muscle up
Thanks brother
Im 43 and recently i've got my first muscle up on Rings. Thanx 😊
Bro, if you’re shaking, I’m fked!
Its just that the ring are not fixed
How u doing now g
Hands down, his videoes are stellar-play by play and explainations allowed me to absolutely get significantly better at not only muscle ups, but other exercises as well. Dude is legit!🔥 much appreciation/respect.
This has been the best tutorial on MU that I have found so far. 😉😉😁😁😁👍👍👍
lol "tricep dips are not killing your gains!" Shots fired from down under!!!
The question is, shots fired to which? Or both? Calimove or athleanx?😂
@@aristyoryanza1557 athlean x
Yeah, well, that's funny and kind of cheeky and all. But I would have prefered a rational argument, why the shoulder can take the extra stress the tricep dip is putting on its anterior structures. And I'm not taking any side here. I love all three equally - the Aussie, the American and the two Germans (yes, four guys, but I meant the "big three" channels)
@@bilingualkaraoke8665 yes bro they are the holy trinity of fitness channel
I don't understand how dipping too deep is bad fir the shoulder, but german hangs/skin the cats aren't.
Daniel the type of guy to see a crossfiter and say we don’t do that here.
RESCPECT THE REPS AND THEY ARE GOING TO RESCPECT YOU!!!
*RESPECT
@@John-cena6483 *RESPECC
@@shadowza1108 true
I always forget how shredded you are, and it just keeps getting better every video. I'm impressed every time I watch.
I wish I could turn my whole livingroom into a kickass gym!
So timely! Just 2 days ago I got my first ring muscle up, I still have sore traps, I hope this helps my technique
I just got my first one yesterday! My false grip is without a doubt the weakest link.
@@michaeloconnor9581 same for me bro
This is EXACTLY what I was looking for. Thank you so much!
Got my first strict RMU today, after just 3 weeks into this program!
Superset 1
A1: FALSE GRIP Pull-Up 5 x 5
A2: Rings Turned Out Dip (tucked elbows) 5 x 5
(add resistance or assistance as needed to achieve 5 quality reps)
Superset 2
B1: False Grip Ring Row (turn rings out at bottom) 3 x 8-12
B2: Rings Turned Out Push-Up (tuck elbows - don’t flare) 3 x 8-12
(add resistance or assistance as needed to achieve rep range)
Superset 3
C1: False Grip Hanging 3 x 30 seconds
C2: Rings Turned Out Triceps Dip (solid lockout at top) 3 x 8-12
(add resistance or assistance as needed to achieve rep range)
No rest between exercises
3 mins rest between supersets
Add resistance or assistance as needed
Controlled tempo
Quality over quantity
Use this workout 2-3 times per week
Best calisthenics channel in TH-cam. No doubt. You are generous...!
This has been my only ring home workout during my lock out here in Madrid. many thanks!
That was perfect. I just bought some rings and I’ll do this ring workout at least twice a week
I am always impressed by the quality of your videos.
Thanks for your videos. In my opinion you have the best content on calisthenics on TH-cam.
Superset 1:
A1: Pull-up 5x5
A2: Dips 5x5
Superset 2:
B1: Row 3x8-12
B2 Push-up 3x8-12
Superset 3
C1: Hanging 3x30 sec
C2: Tricep sips 3x8-12
i didn't understand this type of training. We do superset 1 so 5 pull ups (A1) then 5 dips(A2) without resting and after that do 3 min rest or we do 5 pull ups then 5 dips then without resting pull ups until we do 5x5 pull ups and 5x5 dips and then rest 3 to move on superset 2?
@@vintsyreach1441 no idea, man, but i personally used to rest 1 min after every round except if the next exercise is for another muscle group. took me long to finish a workout though, at least 1,5 hours, but maybe i'm just slow
Thanks mate, as usual, top quality content, delivered humbly with a subtle touch of humor. I can do 3 ring muscle ups, already thanks to your previous tips, I'll test this routine for a month to see how many more I get in the end. The hardest part I find is actually going back down to the initial position from the RTO hold.
I am doing this workout atm as the centerpiece of my routine. The gains are insane! Highly recommended routine!!
Good stuff! I'm doing some of these exercises already, however spacing them out on different days (pulling/pushing days). And on 1 day of the week I actually perform the full muscles ups. This has worked really well for me.
Many thanks, Daniel. Trained this routine twice last week, got first more or less clean muscle up today. Gonna keep training this routine to get it strong and clean! Awesome stuff
Today I try it in my home , I hang my rings at my door pull up bar and it worked! really great workout for train at my home and help me to do the muscle ups in the future ., many thanks!!
Dominik Sky just uploaded a ring Muscle up video yesterday, now this guy
Daniel, it's easy to see why your sub numbers are skyrocketing. Amazing content.
Thank you Daniel, the rings muscle up is in sight and when I get it, it will be fulfilling
Great content, definetely will be trying these drills on my next training!
Haven't got a ring muscle up yet, hope this works for me and for you!
@@0ls0n91 thanks ma man!!
What a legend! absolutely loved this vid!
U gotta get merch with that sick motto u got: RESPECT THE REPS AND THE REPS WILL RESPECT YOU!!!!
I would probably buy that!
Daniel if is possible, add some automatic subtitle in the video, it help's people from other country's like me to understand better what you saying.
BEING IN CONTROL OF YOUR BODY IS THE NAME OF THE CALISTHENICS GAME!! Daniel spittin bars haha
Your channel is an information gold mine. And you're an inspiration. Keep it up.
The only reason I look forward for Thursday!!!!!!💪🏻🔥
the most helpful and real youtuber out there, thank you
can't wait to try this, my false grip is still pretty weak and the advice here seems gold. I'll let ya know. Thanks for all your work daniel
Respect the reps and the reps will respect you!
Very nice vid! Lots of info and tips. However, a transcript would be nice, especially for the reps, sets and rest between.
This is exactly what I needed as I learn ring muscle ups just a week ago
Continued success to your life. Great Teaching.
Outstanding step by step progressions. I'm starting today.
This'll be my morning routine tomorrow. Thank you! 💪🏼💪🏼💪🏼
Love your channel Daniel! Great instruction and inspiration for us taller guys.
Amazing and motivating. Can't wait to try these. Thanks again Daniel 👍👌👊
How does this guys not have way more views.
FitnessFAQ mãi đỉnh!!! 💪💪💪👍
Amazing tutorial . 👏👏 thanks
Very nice video!
I am practicing a while false grip chins, but everytime my forearms and biceps are totally destroyed…😅
Cool. Thanks for constantly sharing quality content.
Outstanding performance
Gracias por este estupendo video.
Thank you...
This video is terrific, thanks for sharing some awesome info.
Quality vid / workout, Daniel (from an Aussie in Melbourne)
Excellent video Daniel!! Just what i need to improve my workout. 🖒💪
This is perfect with my new ring setup, thanks Daniel!
Mate you are genius! Well done looks great
Great tutorial about the muscle up. I love watching your vids because of your narration and voice. Btw, can you still planche? I miss the old vids when you showed your training... I'd love to see one with you planching.
Great content as always. Thanks Daniel! 💪
Brilliant routine!
Now one Routine with the bar muscle up :D :D
Hola amigo. Lastimosamente no están Subtitulados tus videos. Pero me inspiran bastante. Quiero contarte que me acabo de comprar los anillos. Tengo 35 años. Hago algo de pesas, muy poco, pero me Motiva Este video. Quiero tomarme Este desafío de hacer este ejercicio
Y Mostrarles a mi esposa e hija que soy Capaz de hacerlo. Lo empiezo mañana 07 06 2021. Gracias maestro. Que el universo te guíe.
Bro, how am i gonna do a superset when i have to rearrange the rings?
right? First thing that crossed my mind as well!
In any given workout, I determine the ideal ring height beforehand, and then I mark the position of each strap buckle with a small stick of chalk! This makes it so that I can move between positions during a superset in just about 5 seconds and I'll be certain that they are at the proper positions. Good question
Two ring sets?
@@michaeloconnor9581 thank you. Might try it tomorrow
@oof sauce if you have excess money probably you wont give a damn
I been training muscle ups for a good three weeks now and definitely makes you stronger and gets you shredded fast, I posted a lil vid of me doing the muscle up.
So motivating bro! U are the fxcking man! Thank u 4 all your hard work. I'll be starting this routine today. Looking forward to the rewards over time.
Btw "Australian pull ups" need to be called "Kiwi pull ups" since we're always smashing the Aussies at everything lol
Kia ora bro! Bless u n urs
Hi .thanks dear for this video please make video on how to tall in minimum time is that true that pullups gain height if it is true please make video on this topic we are very thankful because these videos have good stuff and high potential knowledgeable very fantastically explain thanks dear you are a perfect e.g of fitness coach
Splendid as always!
You are the king.
This workout is excellent
6:51 roast to Jeff cavalier??
Jeff never said that
Calimove said that
Jeff gave a different approach to that he told us to externally rotate the arms to put less stress on the Anterior capsule,imo this exercise is great for calisthenics atheletes who've just rings to train if I had weights I'd just skip on this exercise cause there are better alternatives
Excellent guide, your work is humbly appreciated. When performing the false grip pull up, I noticed your torso was in the hollow back posture rather than the hollow body, it is important to state that minute difference as the height at which you can pull is dramatically increased along with the Lat and Scapula recruitment that happens. I mentioned this due to discovering that i was pulling with incorrect posture and recently made the connection that the hollow body scapula style pull up is necessary along with the false grip.
Also, at the point of transition, once we have entered the deep dip part how do we control the simultaneous motion of rocking back with our torso coupled with pushing the rings to the front keeping elbows tight to the body. There is a drill for this, what do you think? And should we bring our legs into a Lsit during this phase for counter balance purposes?
Sir make a video on increasing height
Can u do a video of maxing our on random things. For example heaviest weighted dips, pull ups, etc. and also maxing on reps
Thanks for the great video
Awesome 💯💯💯💯
Masterpiece
What sort of warmup should be done before this workout?
Muito bom ... That's great awesome 🇧🇷🇧🇷
Hello
Thanks for your efforts.
I just want to ask if you can create a video on targeting the upper chest only because some people do not like to have that huge lower chest where a sharp drop (valley) between chest and abdomen becomes very evident.
thanks in advance
Thank you for the upload.🙏🏼✝️😇💕
thank you daniel
This has helpes so much! Thank you for the great content on your channel. Does anyone know what make/brand the power rack being used is??
2:18 without resting. The rings got lowered in the meantime :p. Joke aside, I have no clue how to perform those supersets if you dont own 2 pairs of rings so you can put them at different heights...
Mark the various positions with a piece of chalk or tape before starting your workout. Then, transitioning the rings takes as few as 5 seconds! Good luck
Very good video God bles you
Another great vid to help us stay on track, cheers! We have the identical home setup but unfortunately my wife wouldn’t allow me to put mine in the lounge. 🤷🏼♂️
So helpful
Deep dips with the rings are not bad for the shoulder?
Thanks for this!