Question 1

Do I need to already be able to do pull-ups?

Accepted Answer

You should have a base of strict pull-ups and dips (around 5-8 of each). The guide builds from there. If you're not quite there, the AI Coach will adapt the plan to your current numbers.

Question 2

How long do the sessions take?

Accepted Answer

About 30 minutes, three times a week. The program is focused and efficient — no junk volume, just the work that builds the muscle-up.

Question 3

Is it a subscription?

Accepted Answer

No. It's a one-time payment of $39 for lifetime access, including all 6 chapters, the bonus mobility routine, and the AI Coach.

Question 4

Can I access it on my phone?

Accepted Answer

Yes. The members area is fully responsive and tracks your progress across devices once you're logged in.

Question 5

How do I learn the muscle-up transition?

Accepted Answer

The transition is broken down in Week 4. You'll learn the explosive high pull, the elbow rotation over the bar, and the catch in the dip position using banded drills that make the movement click.

Question 6

What's the difference between a bar muscle-up and a ring muscle-up?

Accepted Answer

A bar muscle-up is done on a fixed pull-up bar; a ring muscle-up is done on gymnastics rings which move freely. This guide focuses on the bar muscle-up first, then progresses to rings in Week 6.

Question 7

I can do pull-ups but not muscle-ups — why?

Accepted Answer

The muscle-up isn't a pull-up plus a dip. It's one continuous movement where you pull your hips to the bar and rotate over it. Most athletes fail because they pull to the chest instead of pulling the hips up. Week 2 fixes this exact pattern.

Question 8

Will this help with CrossFit bar muscle-ups?

Accepted Answer

Yes. The same transition mechanics apply to CrossFit bar muscle-ups. The guide builds the strict strength foundation that makes kipping muscle-ups safer and more reliable.