Are you stiff or tight during CHEST and/or SHOULDER training? Do you have trouble getting the barbell to your chest without SHOULDER PAIN? I have an idea... instead of performing partial reps and sacrificing potential hypertrophy... dedicate a few minutes everyday for the next few weeks to improving the BIOFLOW of your upper body. Once you see and feel the results, you will be able to commit to the process of enhancing your TRAINABILITY. Daily inputs are required to improve JOINT CAPACITY and WORKSPACE. WORKSPACE is the amount of strict articular motion able to be expressed by an articulation (joint). Proper execution of an exercise through its full ROM is critical for maximizing potential and minimizing injury risk/pain. If an individual has a joint that lacks the capacity to execute full ROM during training, then manipulates other joints in an attempt to perform the patterned exercise… eventually it will lead to chronic wear and tear injuries or catastrophic tears. In an effort to prevent chronic pain, poor health, and injury… I encourage all my clients to dedicate time each day to independently move their joints. The volume of INTERNAL TRAINING varies per person. But if I had to outline a base routine for any human reading this, it would be to perform a quick 10-minute morning routine of low effort CARs and another 10-minute routine of moderate to high effort CARs later in the day… EVERY DAY (365 days per year). Then add frequent inputs throughout the day for the joints that felt stiff in your previous CARs session. Something as simple as a quick 2-minute passive stretch, followed by a few repetitions of PAILs and RAILs. If they don’t have the ability to do that due to work constraints, then perform a few rounds of Capsular CARs, Axial Rotations, or Positional Isometrics throughout the day. This is a partial clip of an abbreviated PAILs RAILs set. The video is only an example of the prone set-up position and what direction the PAILs and RAILs force is propagated. A full video of a PAILs RAILs set would be ~ 5 minutes. I’ll provide detailed instructions in Comments. #swinneynutrition #champ247gym #champtraining #internaltraining #justinswinney (at C.H.A.M.P. Training and Nutrition) https://www.instagram.com/p/CMijVM_jvkL/?igshid=10znx6fh9b9pv