Final advice for using Grease The Groove techniques to increase your strength: - Use GTG on bodyweight exercises that you are aiming to improve. Pull Ups, Push Ups, handstands, hand walking, Muscle Ups and Pistol Squats work great. 1 Arm Push Ups and other challenging bodyweight exercises are also a good fit. The stronger the fingers, the more powerful the grip. The fingers’ strength can be increased by a simple exercise – hanging on the fingers. You need to hang as long as you can. If this exercise has become easy for you, you can hang an additional weight from a dipping belt or hang on one hand’s fingers. After a thorough warm-up, follow the below protocol to find your 1RM estimate. Use moderate weight jumps that you feel confident with, and only go up when your form is solid. 10 reps x barbell 7- Commando Pull-up. 8- Archer Pull-up. 9- Jumping Pull-up. 10- Muscle-Up. 11- Rope Climb. 12- Upside Down Pull-up. A standard pull-up involves gripping an overhead bar and using your upper body strength to raise your body until your chin is above the bar. Because performing the pull-up involves moving the entirety of your own bodyweight up BUT you are a good candidate for the Pushup Push. Take your current max reps (50) and multiple by FOUR. That equals 200. Do 200 pushups a day for 10 days straight. Make ODD days part of a normal upper body workout period to get your 200 pushups (pyramids, super sets, etc) and on EVEN days spread pushups throughout the day in max rep sets. Doing weighted pull-ups with full range of motion and increasing the weight works great. Changing grips (chin-up, neutral, commando, wide, narrow) for one or two months can work wonders. Going either slower or more explosive can work. Adding pauses in the beginning, middle or end can work wonders. Getting better at rows can work. In this post he goes over why sometimes more pull ups are a bad thing. He doesn’t demonize the pull up, but instead goes over some very specific situations where an athlete should avoid that type of pulling exercise. Namely, causing elbow pain, overpowering the lower traps, and making your shoulders cranky. 5-Step Muscle Up Progression Guide. 1. Build Bodyweight Strength. As discussed above, building bodyweight strength using pull-ups, chin-ups, push-ups, dips, l-sits, planks, and more are all 1lXp.