• Woman doing muscle-up progressions
    Exercises,  Sylvia Petro,  Upper Body,  Videos

    Muscle-Up Progressions

    The following progressions are just a few of many muscle-up progressions that exist. My gym has limited pull-up bars, so for me, using an assisted pull-up machine and rings for progressions is sufficient. However, your gym might have varying levels of bars, which can be more useful when learning muscle-ups. Regardless of whether you practice on a bar or with an assisted pull-up machine, the push-off and band techniques in the below video can be utilized to build up the strength to an unassisted muscle-up. The ring progression shown, however, works best on rings. I purchased the band used in the video on Amazon: WOD Nation Pull up Assistance Band…

  • Exercises,  Training,  Women's fitness

    Women’s Beginner Upper Body Strength Workout

    Exercise Type: Strength/Resistance Level: Beginner Goal: Muscle development & endurance Baseline set & rep schemes for strength exercise: 8-10 reps – This rep range stimulates muscle growth if performed with a challenging weight. To maximize muscle stimulation, lift a weight or choose a resistance level that is challenging enough that you’re physically unable to perform more than 8-10 reps. 12-15 reps – This rep range builds muscle endurance. Lift a weight or choose a resistance level that enables you to perform at least 12reps. Any reps above 25 is often unnecessary, but depends on your physique and performance goals. Reps to failure – Perform an exercise until your form suffers or until performing…