Hey Hermaintes!

I recently did a perfect muscle up and I managed to push out a second one. Then in my second set, I could only do one rep.

I've been practicing three times a weeks for nearly a month and I've seen no change.

Any thoughts on how I can improve?

This video will definitely help you out friend!

https://www.youtube.com/watch?v=kAw6IMk3Ogk

That will DEFINITELY help Kostas! Spot on!

Just keep practicing. But which part of the movement are you struggling with? Somethings you can do to improve is to break the movement down. Obvious part is that you need to be able to do pull ups. Work on explosive pull ups first. Pull as hard and fast as you can to bring your chest to the bar. The lower to your chest the better. Although the movement of the muscle up is actually not a "pull up", its more like a pull over. Thats the next progression. Learn how to activate your lats. You can practice that by doing lat pull overs with a cable machine and a straight bar. When doing the muscle up you wanna bring the bar as far below your chest as possible, then just lean your chest forward and onto/over the bar. The last step is the dip. Practice dips over the straight bar. You can use a smith machine for that. Put it all together and go for it. Another thing you can do to get better is to do negative muscle ups. Basically start at the top position and slowly reverse the movement to lower yourself.

I remember when I first got the muscle up. It was really a mental approach. One day in the gym, i just aggresively went after it. I told myself i'm getting it today and i'm not leaving the gym until i do. Got myself amped up and after i few failed attempts, I hit 5 in a row before i left that day. They werent pretty but i got myself up and over the bar nonetheless.

Heres a video of the second time i successfully did muscle ups.. it was the following day.

https://www.youtube.com/watch?v=XXXl19pEFEE

Goodluck!!