muscle ups are about explosion.. best to start by jumping above the bar and doing some dips then dropping down and then explode by kicking your legs while getting belly button over the bar.. I say it is like reverse cleaning..
Not true at all about muscle ups. Perhaps for kipping muscle ups(which aren't real muscle ups at all in my opinion). The weakest link for most people is the transition, and training should be programmed accordingly. Endless pull ups and dips will not help, nor will weighted variations.
This is my back currently.
I really want to add more size and tone at the same time (my whole body), is this practical? I'm currently 5'10'' and 174lbs.
I've kinda been doing the same routines/exercises for quite some time now, but fluctuating in weight and repetitions.. anyone recommend any good muscle/strength building programs?
Do a specialization routine for 3-6 weeks, focusing on upper body strength. You should change everything up, to continue making progress. A good rule of thumb is to use one routine and change it after doing it 4-8 times. If you've been doing higher reps for 3-6 months(too long IMO), you should switch to lower reps and train for strength for 1 month.
I would encourage you to look into gymnastic strength training, as it will provide a different stimulus from what you are used to. Adding tuck front levers and back levers will help. They stimulate a lot of musculature that insert on the scapula, providing more overall back strength than simple pull ups and rows. Give it a try for 3-6 weeks, aiming for 5x30s holds for each by the end of the program. Continue to do other conditioning, after you've done the lever holds.
For low back and abdominal conditioning, there are MANY variations out there.
Low back: arch body holds, back extensions(flat and incline), reverse hyperextension, rack pulls, deadlifts, good morning(seated and standing), various leg lifts such as in press handstands, etc.
Abdominals: V ups, hollow body holds, hanging leg raises(toes touch the bar), dragonflags, front lever variations, etc.
In my opinion, the abs don't need much training, especially if you are using compound movements for training. For example, if you are doing front levers, there is no point in doing extra ab conditioning unless it is your weakest link and holding you back. Ask anyone that has done a training session with heavy weighted chin ups, the next day their abs are sore. Mel Siff found a study years ago that showed that pullovers activated the rectus abdominis more than sit ups. Now imagine doing that type of movement in a closed kinetic chain version of the pullover, as it happens in front lever training. There is no need for most people to include extra abdominal conditioning.
The lower back is a different story, considering that the posterior chain provides majority of the force in explosive movements like sprinting and jumping. Lower back work should be a part of any good conditioning program, and the movements trained can and should vary regularly.
