The muscle-up is a rare beast – an upper-body exercise that requires both pulling and pushing power and phenomenal core strength to boot.
Those unfamiliar with the move say it's just a pull-up combined with a dip, but a muscle-up is much more than that. It's an unparalleled assault to the upper body, and you have to be strong just to do one.
Most lifters try to progress in strength, hypertrophy, stretching, and conditioning at the same time. Huge mistake! Here's a better way to, well, get better.