A lot of people, especially women but lots of men too, find the chin up or pull up elusive in training. Vik shares how the AIM Method simplifies the process and makes it in reach... Being able to pull up or chin up your own body weight is considered a standard benchmark of upper body strength. It shows you are strong and able to handle your own body above the bar or rings. You look and feel powerful when you get up there, who wouldn't want to defy gravity!? 😊 Pull ups are used in training to build a strong and sexy back however the benefits they have on your health and quality of life outside of the gym are far greater (and in my opinion more important) than having great looking shoulders and back!A lot of people, especially females struggle with this movement because of lack of strength, mobility, poor functioning + de-conditioned shoulders, lack of grip strength and/or poor connective tissue (tendons/ligaments/muscle) health.Now there are a lot of Tom, Dick and Harrys out there who’ve graduated from ‘YouTube University’ who claim to know various secrets or have the latest short cuts to getting you stronger! We at AIM don’t have any secrets or magic sauce… just the knowledge and experience to break it down to simple progressions and help everyday people hit their chin and pull up goals.We get clients over the bar not only for the first time but building up to reps and sets. Once you attain that first chin or pull up, we progress to higher-level work like the archers pull up or muscle up. With that in mind, I'd like to introduce Gail in the video below, her goal has been to defy gravity!Gail started her journey by simply developing grip strength; her connective tissues and the overall health + function of the shoulders improved leaps and bounds because of this. Laying solid foundation takes time but pays huge dividends as it has been easier to build strength and the result within 9 months she got her first chin up. This feat didn’t happen overnight and is still a work in progress. Below in the vid is where is now + one of the phases from her strength training sessions last year.I want to share 6 key components of building a chin up we’ve used with her (and with all of our clients) in the hope it gives you the inspiration to start your journey to defy gravity, build/maintain a healthy shoulder, or for it to be helpful to get over any plateaus you may be going through with you quest to get that first chin up 😊. 6 key components to build to a chin-up 1. Hang out One of the first steps to your first pull/chin-up is getting comfortable just hanging from a bar/rings. Not only is this great for shoulder health and to decompress your spine, but it will build up your grip and forearm strength. Ensure the shoulders are fully relaxed with the chin resting on the top of the chest (a passive hang). Initially, this may be really uncomfortable for people with really tight shoulders.Target: Build to 3-5 comfortable sets of … [Read more...] about The Secret to Defying Gravity
7 Common Mistakes in Strength Training
Strength training is simple, but why do we find it challenging to build strength? Vik shares his thoughts and experience... The notion of being strong appeals to most people, even my grandma 😊. There are many reasons why someone may aspire to grow stronger. Typically, this is because of physique and/or performance aspirations that we have. AKA to look good naked or to optimise how we perform given tasks whether that be in a sporting environment or day-to-day living.Getting strong is simple. So why isn’t everyone walking around a super-strong man or woman?Here’s what I’ve come across are the 7 most common reasons why people aren’t getting stronger:1. Lack of clear intention and unrealistic expectation Saying you want to get strong is a good start but you need to have clear objectives and a plan or method in place to achieve this. Be clear on which movements you wish to gain strength in and in what time frame. Then you can map out other movements which can be worked on to supplement your priority movements.E.g. Wanting 3 pull ups by December 2021 is measurable VS wanting to get stronger in pull ups is not!!Just because you’ve printed a strength program off the internet (I’ve been guilty of this when I was younger) that some jacked up dude has used isn’t going to make you stronger!Have you factored in that you can’t train 10-20 hours each week? Be realistic; you may go away on holiday, work or family life can get in the way. All these variables have to be taken into account to set yourself a realistic expectation of your journey to getting stronger. 2. Moving poorly There could be a number of reasons you’re moving inefficiently; lack of mobility, poor technique/incorrect mechanics or muscle weakness and/or imbalance. This is where 90% of us have trouble! Lots of people get stronger initially by just powering through a movement but there is no hiding from technique in the long run if you want to keep progressing. More importantly, if you don’t address these issues early on you will suffer with muscle imbalance which with increased load and volume over time, results in pain and an injury.E.g. Squats are a great strength builder but majority of people don’t squat correctly. They lack mobility in their ankles and hips and most also have weak glutes which means adding weights or continuing doing just squats is a recipe for disaster!Focus on learning and work on fundamental movements to move freely, strongly and pain-free.“Building strength is more than just training pull-ups, squats, or deadlifts...think more holistically about your training and how your training fits into your everyday life. Consistency is king (or queen!). Have good awareness of your weaknesses, program to those weaknesses and leave your ego in front of the mirror at home.” 3. Doing what you love and not what you need to be doing! Yes…everyone has their favourite movements that they love doing so they tend towards these in the gym. BUT this … [Read more...] about 7 Common Mistakes in Strength Training
Movement Training
Movement training – what is it? Vik shares his thoughts on the fitness industry and on movement training, a core part of our methods at AIM... There are many trends that come and go in fitness industry. Some of which are great and some… well… let’s not get into them! Over the last few years there’s been a buzz about ‘Movement Training’. I’d like to share my thoughts on its origins and as a training approach.We all move!! We have been doing it since the dawn of time to hunt and gather, dance, walk, climb, run, jump, crawl, lift, swim, fight and even breathe! Suffice it to say that movement is essential to express ourselves as individuals and for survival.Think of a young child who progresses naturally over time to crawl, squat, lunge, bend, twist, push, pull, walk, run, jump, climb, throw, carry and thrive. We start developing these movement patterns instinctively in our first year as we learn to move, interact with the environment and play. Our joints are mobile, move in a variety of directions and we develop attributes such as balance, body awareness, coordination, strength and control. Then we start school where we sit still for short periods. However we endure years of sitting in school, then university and work. These stationary periods get longer and longer. Then throw in modern technology, where we spend increasing amounts of time watching, browsing, swiping..I think you get me. You can see the evolution of a human race that moves less and less.How does this sound? We sit for up to 12-18 hours a day in the car, train, bus, ferry, couch and work station and stare at our computer, tablet or mobile phone? It is no surprise the end result are stiff joints, muscles and tendons with diminished coordination, balance, reaction and body awareness.So what do we do?! Ahhh yes…. exercise!! Dedicate 1 to 4 hours a week running or doing strength training to counteract years of sedentary lifestyle and lack of movement. Don’t get me wrong, this is great and a lot of us are doing this at some level. However, the typical fitness industry spin centres on cosmetic motivation. Everyone wants to look good… and why shouldn’t they?!! Unfortunately this drive to purely improve our appearance is physically harming ourselves by moving less.Fortunately there has been a shift in paradigm. Humans are realising that we need more than to exercise for aesthetic purposes. We need to shift the focus back onto learning skills we once knew and moving in a functional way - pure human movement.Cue movement training.Our traditional forms of training are important because after all we are moving, which is what’s essential. I am not recommending you replace or divorce your first love for the barbell, CrossFit, martials arts, favourite class or workout routine. But if you hang onto the belief of one approach or discipline being the best, then you are losing out on a huge opportunity to expand on your physical range and to evolve into a well-rounded … [Read more...] about Movement Training
Lets Talk Mobility
Mobility training: what it is and why it should be a core part of everyone’s program, no matter what your goals... Have you heard or said –“I need to work on my mobility” Or “I am not mobile enough to do that!”Take a minute and genuinely think what the word ‘MOBILITY’ means to you.I’ve seen and heard this word thrown around so loosely by people who are either misinformed, trying to re-enact something they observed or following the latest cool trend but with little to no understanding and effect!I’d like to share my views in the hope it helps you understand a little more on the subject. This is not an in-depth opinion, rather a brief introduction. I could talk for hours on this subject, some of you which may have even had the pleasure of enduring 😊.“Mobility is the ability to actively achieve a range of motion.” This nicely defines mobility as the strength and control you have over your flexibility.Contrary to what people think, flexibility is not the same as mobility because it’s NOT USABLE range of motion. Visualise that lady who bends and twists in a way that make you cringe a little and now that guy who can barely touch his toes; both of these people are not mobile!It doesn’t matter if you’re strong or if you lack range of motion (ROM). No amount of muscle strength or control will power you through that restricted movement, at least not without serious repercussions, for example PAIN. Restricted movements force the body to compensate, creating further dysfunction. Additionally, if a muscle cannot achieve its optimal length it cannot generate sufficient force. Alternatively, if you had amazing flexibility and ROM but no strength and control then movement would be difficult, sloppy at best.Poor mobility means you are leaking energy, power and strength but also compromising your body to an extent where injuries are inevitable!! In short, good mobility is a basic requirement of quality, safe, and efficient human function and performance.I’m thrilled that the masses are becoming aware that restricted mobility causes trouble and are ready to take charge and do something about it. It’s important to know using tools such as foam rollers, lacrosse balls and resistant bands to roll and smash are NOT mobility!Mobility is a skill in itself. It should be treated like any other training protocol as it requires patience, understanding and dedication. It needs to be applied and requires progressions specific to the individual, for you to create a training stimulus and gain results. How we do mobility At AIM we incorporate different methods and systems such as active, weighted, partner, ballistics and stretching as well as movement practices and systems like functional range conditioning (FRC). This enables us to create safe, sustainable and long lasting results to get our TRIBE moving freely, with strength and pain free.The priority of any good mobility work or program should cover:Articular health and longevity; … [Read more...] about Lets Talk Mobility