Recently, I watched this video by Jim Bathurst (BeastSkills) and was inspired to add weight to my acquired slow muscle-up skill.
Here is my feeble attempt:
I have only been able to do the slow form of the movement, as opposed to the 'kip' style, since the beginning of December. I progressed from a 'kip' muscle-up by simply aiming to perform just one slow muscle up. Initially I could only achieve one rep and one set; that was it, my shoulders were spent. But I tried to practice the movement at least two or three times per week. Within two weeks I could complete three to four sets at one rep. After that, I aimed to perform more reps per set, increasing my volume to three reps and four to five sets; the last set usually being one or two reps down on the initial set, which is when I know to stop. Mid January I saw Jim's YouTube video and wondered if I could progress to that immediately. To my surprise I was able to add weight. I started with 1.25 kg and added 1.25 kg with every smooth completed rep, until I reached my max of 6.25 kg. Today, I thought I would video the results for the blog, and annoyingly, after filming I got my PB of 7.5 kg. I may have a go on Friday and aim for 8.75 kg. If you haven't seen Jim's awesome video, then I hope that it might inspire you too. Good luck!