Muscle-Up — Muscles Worked & RPE Load Guide
Muscle-Up targets Lats, Triceps Brachii as primary movers (1.0× set credit) alongside Chest, Biceps Brachii & Brachialis, Upper Back (0.5× synergist credit). Leverage-dependent resistance arc across joint flexion.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Lats (Latissimus Dorsi) | Primary (1.0× set) | 32% | 10–22 sets/wk (MRV 25) | 2–4x / week · Evidence |
| Triceps Brachii | Primary (1.0× set) | 20% | 6–14 sets/wk (MRV 18) | 2–4x / week · Evidence |
| Chest (Pectoralis Major) | Secondary (0.5× set) | 16% | 10–20 sets/wk (MRV 22) | 2–4x / week · Evidence |
| Biceps Brachii & Brachialis | Secondary (0.5× set) | 16% | 8–20 sets/wk (MRV 26) | 2–6x / week · Evidence |
| Upper Back (Rhomboids / Mid-Traps) | Secondary (0.5× set) | 16% | 10–20 sets/wk (MRV 24) | 2–4x / week · Evidence |
Muscle-Up Worked Wathan RPE Prescription Table (kg)
Weighted bodyweight movement: worked kg values reflect Total System Load (Bodyweight + Added Belt Weight) for a worked 95.0 kg reference 1RM (Barbell). Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (87%) | 0 kg (87%) | 0 kg (84%) | 0 kg (82%) |
| 5 reps | 0 kg (84%) | 0 kg (82%) | 0 kg (82%) | 0 kg (79%) | 0 kg (76%) |
| 8 reps | 0 kg (76%) | 0 kg (74%) | 0 kg (74%) | 0 kg (74%) | 0 kg (71%) |
| 10 reps | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) | 0 kg (68%) | 0 kg (68%) |
| 12 reps | 0 kg (68%) | 0 kg (68%) | 0 kg (66%) | 0 kg (66%) | 0 kg (66%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Muscle-Up volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Volume Load and Neuromuscular Fatigue During an Acute Bout of Agonist-Antagonist Paired-Set vs. Traditional-Set Training. | Paz (2017) · Journal of strength and conditioning research | PubMed 28933712 ↗ |
| Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. | Doma (2013) · Sports biomechanics | PubMed 24245055 ↗ |
| Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise. | Youdas (2010) · Journal of strength and conditioning research | PubMed 21068680 ↗ |