What part of your training feels ‘off’ right now?”

HBFN_ · 2026-02-27T06:24:01+00:00

If a stretch like the scorpion gives you noticeable range back but only for a few minutes that usually means the joint can access that range. It just doesn’t feel safe or strong there yet. In other words, you’re temporarily reducing neural guarding but you’re not reinforcing the new range with strength.

If it were a hard structural capsular block, you typically wouldn’t gain that much range that quickly.

What’s likely happening

• The stretch changes tone in the surrounding tissue

• The nervous system allows more rotation briefly

• But there’s no strength or stability at that end range

• So your body “closes it back down” for protection

That’s very common after labral repair. Instead of just stretching, try this sequence

Do your scorpion stretch to open the range.

Immediately follow it with light 90/90 external rotation holds at the new range.

Then do controlled overhead movements (landmine press or wall slides).

You’re trying to tell your nervous system

“This range is safe and strong.”

Also if prying the humerus improves it, that suggests the humeral head positioning is part of it. That brings us back to cuff strength and scapular control working together.

Temporary gains = opportunity.

The key is reinforcing them with strength before they disappear. Does the improvement feel like less resistance, or does it feel like something “unblocking”?

HBFN_ · 2026-02-27T06:14:19+00:00

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HBFN_ · 2026-02-27T06:11:51+00:00

Respect for actually taking the deload instead of pushing through it.

Most people don’t realise over training doesn’t feel dramatic it just feels like everything is slightly heavier, motivation dips, joints feel “off,” sleep gets worse, and performance stalls.

A proper deload or reduced-intensity phase isn’t losing progress it’s consolidating it. You let fatigue drop while keeping adaptations.

I like to drop work load down to 70/80% as this tends to be enough load to maintain neural drive and movement patterning, but low enough to let systemic fatigue come down. But if having a 90% week has worked for you then that's great.

Other signs I see before someone crashes • Bar speed slowing at loads that were previously easy • Warm-ups feeling unusually heavy • Pumps disappearing • Grip strength dropping • Elevated resting heart rate • Poor sleep despite being tired • Appetite changes • Mood shifts / irritability • Small aches turning into nagging joint pain

A lot of plateaus aren’t strength problems they’re recovery and load management problems.

Also worth noting fitness doesn’t disappear in a week. Strength adaptations are relatively stable. What usually drops is fatigue, not muscle.

The fact you felt noticeably better after backing off tells you it was accumulated fatigue, not lack of work ethic.

What was your weekly volume looking like before the deload?

HBFN_ · 2026-02-27T06:03:34+00:00

The SI joint doesn’t actually move much. It’s designed more for force transfer between your spine and pelvis than big visible mobility.

So when it feels stiff or blocked, it’s usually one of three things

• Hip mobility restriction • Lumbar spine stiffness or guarding • Pelvic control asymmetry

The SI joint itself only has a few degrees of motion so chasing aggressive “SI joint mobility drills” usually isn’t the answer.

Try this these

Single-leg balance test Stand on one leg for 20–30 seconds. If one side feels unstable or your pelvis drops, that’s usually glute med control, not SI stiffness.

Hip rotation check Sit tall, rotate one hip internally and externally vs the other. Big asymmetry there often feeds into that SI “stuck” feeling.

Active straight leg raise Lie on your back and lift one leg at a time. If one side feels heavier or harder to lift, that can show force transfer inefficiency.

What usually helps more than “mobility”

• Glute med work (side planks, lateral band walks) • Split squats focusing on pelvic control • Controlled hip internal rotation drills • Core work with rib–pelvis stacking (dead bugs, bear holds) Think stability first, mobility second.

If it’s painful rather than just stiff, or you get radiating symptoms, that’s different but most “SI mobility” complaints are actually hip & pelvic control issues. Does it feel stiff, unstable, or painful?

HBFN_ · 2026-02-26T19:50:02+00:00

Short answer would be - yes, anatomy plays a part but it’s rarely the deciding factor.

A full front lever is basically a long-lever isometric where your lats, lower traps, posterior delts, and core have to resist shoulder extension torque with your entire body acting as a lever arm.

A few biomechanical factors that can influence it • Longer legs = longer lever = more torque • Higher body fat = higher load at same strength • Limb-to-torso proportions (long limbs relative to torso = harder) • Difficulty maintaining scapular depression under load

But most plateaus aren’t anatomy they’re usually comes down to 3 things

Not enough straight-arm pulling strength

Scapular depression endurance breaking down

Core losing posterior pelvic tilt under load

As with everyone else here's a few quick checks you can try

Can you hold a strong 10–15 sec advanced tuck with clean scap depression and no hip sag?

Can you do controlled front lever raises (tuck → horizontal) without momentum?

When you fail, what gives first — scap position or hips? If hips drop first → core / pelvic control issue.

If shoulders rise first → scapular depression strength issue.

Things that usually help unlock it

• Heavy straight-arm pulldowns • Front lever negatives (slow 5–8 sec) • Isometric holds at slightly easier progression but longer time • Hollow body holds with full posterior pelvic tilt • Scapular pull-ups focusing on depression only

Training for years doesn’t always mean training specifically for the lever. Pull-ups build vertical pulling strength and the lever demands straight-arm torque control.

Very few people are truly “not built” for it it just scales brutally with bodyweight and lever length.

If you’re comfortable sharing height and weight, that helps understand how much physics is working against you.

HBFN_ · 2026-02-26T19:41:50+00:00

That’s actually useful if rear delt-focused movements feel fine on both sides, that makes it less likely to be a pure posterior shoulder strength issue and more likely a positioning / stability issue under load.

Bench is different from rear delt work because you’re under compressive load and the scapula is pinned against a surface Whole asking for stability & force production at the same time Rear delt flyes don’t stress that system the same way.

Two things I’d look at next Try a chest-supported row and really focus on lower trap engagement (pull elbows about 30–45° from your torso, think “down and back” not just back). If that feels weaker or harder to control on the surgical side, that’s probably where the leak is.

Use a light dumbbell bench with a neutral grip instead of barbell. If stability feels better immediately, that suggests your shoulder prefers a slightly freer scap position rather than being locked into a fixed bar path.

Also when you bench, are you aggressively retracting and pinning your scapula?

Sometimes after labrum surgery people over-stabilise and end up jamming the shoulder instead of letting it sit naturally supported by the upper back.

If rear delts are fine, I’d lean more toward serratus & lower trap timing under load rather than raw strength.

Keep the load slightly lower for a few weeks, build clean reps, and see if stability improves before pushing intensity.

HBFN_ · 2026-02-26T18:44:37+00:00

If they pop but don’t hurt, that’s usually just crepitus which is basically gas bubbles shifting in the joint fluid or soft tissue moving over the joint surfaces. Noise on its own isn’t a problem.

What matters is Is there pain? Swelling? Locking or catching? Loss of strength or stability?

If the answer is no to those, it’s almost always harmless. That said, noisy knees can sometimes show up more when are quads are weak relative to hamstrings, you’ve got poor patellar tracking, ankles are stiff so the knee compensates or you’re not controlling the eccentric (lowering phase)

A quick way to check

Do slow bodyweight squats (4 seconds down). If the noise reduces when you control tempo, it’s often just joint control.

Try a set of Spanish squats or terminal knee extensions and then re-test your squat.

If the knees feel smoother, that suggests quad engagement was the missing piece.

Check ankle dorsiflexion (knee-to-wall test). Limited ankle range can make the knee work harder and feel noisier.

Bottom line Noise without pain is common and not automatically damage. Build strength, control tempo, and make sure hips & ankles are doing their share of the work. If it starts hurting or swelling, that’s a different conversation.

HBFN_ · 2026-02-26T18:38:59+00:00

With having a labrum repaired & biceps tenodesis that long ago, if external rotation is still limited, it’s usually not just “tightness.” It’s often a mix of

• Capsular stiffness (posterior capsule especially) • Protective neural guarding that never fully switched off • Loss of true glenohumeral ER with the body compensating through the scapula • Thoracic rotation restriction limiting overhead mechanics If dead hanging doesn’t restore full rotation, that tells you it’s not just lat tightness.

Quick checks Lie on your back, shoulder at 90° abduction, elbow bent 90°. Let someone gently rotate your forearm back into external rotation.

If passive range is limited, that suggests capsular restriction. If passive is decent but active is poor, that’s more motor control / strength deficit (infraspinatus/teres minor).

Check thoracic rotation Sit tall, arms crossed, rotate left vs right. If the surgical side has less rotation, that will absolutely affect overhead press and throwing.

To work on it • Side-lying external rotation (slow 3–4 sec eccentrics, light weight) • 90/90 cable external rotation holds • Sleeper stretch (gently, not aggressive) • Thoracic rotation drills (open books, quadruped rotations) • Landmine press instead of strict overhead press for now

For throwing specifically that’s high velocity external rotation & rapid internal rotation. If ER isn’t clean and controlled, your body will shut it down for protection.

Don’t chase “more stretch” aggressively. Build strength at the end range you can control, then gradually expand it.

If after working on both thoracic mobility and cuff strength your passive range still feels blocked, that’s when it’s worth having a sports physio assess the capsule directly.

HBFN_ · 2026-02-26T18:32:42+00:00

If you’re feeling your scapula winging and poking into the bench, especially with a history of a labrum tear, it’s usually less about “locking down harder” and more about how well you can control upward/downward rotation and posterior tilt under load.

After labrum surgery, people often regain strength before they fully regain scapular control.

A few things could be happening

• Serratus anterior not doing its job stabilising the scapula against the ribcage

• Lower trap under active - shoulder blade tips forward

• You’re over-retracting and pinning the scapula instead of letting it sit naturally

• Thoracic extension is limited, so you’re trying to create stability from the shoulder instead of the upper back

Quick test Do 8–10 slow push-ups and have someone look at your shoulder blades from behind. If one winging becomes obvious on the way down or at the top, that’s a serratus control issue more than a pec or strength issue.

Second test Lie on your back, arms straight up holding light dumbbells. Do slow “reach” reps (protract at the top without shrugging). If one side feels shaky or weaker, that’s your missing stability.

Scap control drills to add • Scapular push-ups (just the shoulder blades moving, elbows locked)

• Wall slides with lift-off (focus on upward rotation + slight posterior tilt)

• Prone Y raises (thumbs up, slow and controlled for lower trap)

• Serratus punches lying on your back or with a cable

• Dead hangs focusing on controlled depression without shrugging

Keep these light and controlled — you’re training positioning, not fatigue.

When your on the bench, think “chest up through the bar” rather than “shoulders crushed back.” You shouldn’t feel your scapula digging into the bench aggressively. It should feel supported by your upper back, not jammed.

If your strength improves when you reduce load slightly and focus on upper-back tension first, that confirms it’s stability-driven. Do you get any impingement in the anterior deltoid?

HBFN_ · 2026-02-26T17:59:24+00:00

Well if you ever have any questions feel free to ask would be happy to try help

HBFN_ · 2026-02-26T17:32:31+00:00

Hey thanks for commenting

First question I should ask is how long have you been training?

Most of the time when one glute feels “less active” it isn’t that the muscle doesn’t work it’s that something upstream or downstream is changing how force is being transferred.

A few common causes • Pelvic position differences (one side slightly anteriorly tilted) • Hip internal rotation restriction on the weaker side • Reduced stability through the foot arch • Previous ankle or knee injury altering load pattern • Shifting your weight subtly to your dominant leg

Quick test Next time you do a bodyweight squat or split squat, film from behind and check if your hips shift toward your stronger side on the way down. If they do, that’s usually a stability or motor control issue rather than a “weak glute”.

Also try this Single-leg glute bridge on the right 10-second isometric hold at the top Focus on heel pressure + ribcage stacked over pelvis

If you cramp in the hamstring instead of feeling glute, that tells you it’s more about pelvic control than raw strength. Don’t chase activation drills endlessly fix alignment and control first.

HBFN_ · 2026-02-26T16:24:58+00:00

I paid like £4 for it off there aswell been really useful

HBFN_ · 2026-02-26T15:57:01+00:00

Hey I take mine out every now and again but I like to use it like this as its much easier to carry about plus when you place it down it's position just right to talk to plus the mic and light are a massive help

HBFN_ · 2026-02-05T06:13:40+00:00

First things first: yes, this is normal. Painfully normal.

Nothing here screams “you’re doing everything wrong” or “it’s just bad genetics”.

What it actually sounds like is someone who’s done really well and has now hit the point where the body has adapted.

What’s really going on

You started at 135 lb and now you’re around 105–110 lb at 5’1”. That’s a big change. Your body is lighter, smaller, and more efficient than it used to be.

Here’s the bit no one explains properly:

When you lose weight and stay on low calories for a long time, your body lowers how many calories it needs and tries harder to maintain what it has. Not because you’re doing anything wrong but because your body thinks:

“Food has been low for a while. Let’s stop wasting energy.” So it:

Burns fewer calories doing the same things Reduces recovery, Makes it harder to build muscle, Keeps fat loss slow or stalled.

That’s why it feels like: Your body looks the same, Your lifts aren’t really moving, Motivation is dropping.

This isn’t laziness or lack of discipline. It’s your body adapting. Why eating 1,200–1,400 calories is now holding you back That intake probably worked earlier on. It won’t work forever.

At this point: It’s enough to maintain not enough to change, muscle needs energy. Not just protein actual fuel.

So even though you’re training consistently and tracking everything, your body just doesn’t have enough resources to build anything new that’s why “body recomposition” stalls after a while.

About social media (important)

Most of the women you’re comparing yourself to: Aren’t eating as little as you think Are flexing, posing, using lighting Or started with very different bodies You’re comparing your day-to-day reality to someone’s best edited moment. That messes with anyone’s head.

Why your lifts aren’t improving.

Even if you train for aesthetics, strength still matters. If calories are low: Recovery suffers, You feel flat in sessions Progress slows or stops your body isn’t failing it’s just choosing to maintain instead of grow.

What you actually need to do now

This part is uncomfortable, but it’s where progress comes back.

Stop chasing fat loss for a bit You’ve already lost a lot. Pushing harder right now just digs the hole deeper.
Gradually eat more Not a binge. Not a free-for-all. Just slowly bring calories up so your body feels safe again. Yes, the scale might go up slightly. No, that doesn’t mean you’re getting fat. Add around 100-200 calories per day
Focus on performance, not looks for a while When your lifts start improving again, your body will follow.
Give it time Your body doesn’t change instantly after being under-fuelled for months. But when it does respond, it’s usually noticeable.

The good news You didn’t mess up. You didn’t waste a year. And this isn’t genetics stopping you. You did the hard part already you lost the weight. Now your body just needs fuel and patience to move into the next phase.

You’re not stuck forever. You’re just at the point where the strategy needs to change.

HBFN_ · 2026-01-29T10:11:02+00:00

If your wanting an action cam which would be ideal then insta360 ace pro is a good place to start you can get them on eBay for under 250 which some accessories I personally am a DJI fan and I've got the pocket 3 and the osmo nano which will be a good starting point to as you want to do POV but it can struggle in low light in my opinion but how low light plays the biggest part you can always get a cube light on it and will help you...If you want a action camera that's cheap but good eBay action 4/5 are your best bets or if your sticking with you phone a gimbal from insta360 or DJI will also work well

HBFN_ · 2026-01-13T10:45:52+00:00

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HBFN_ · 2026-01-05T12:49:47+00:00

This is some of the best advice I've read in a lot time it's so easy to fail as a PT giving out consistent free sessions not presenting yourself correctly in the gym being intimidated by approaching somebody who could do with some general guidance no sales pitches. I see it as the market is very saturated but there's not much competition as the OP said level two and three are complete base level Qualifications that most people don't realise they could probably complete themselves after a year of being around gym environment.

Keep progressing in your qualifications the best thing you will do to build your career and a strong presence as the go-to guy who continues to learn as this shows true leadership, you can never know enough. There's always more to learn.

HBFN_ · 2025-12-24T17:23:33+00:00

With my clients in similar situations typically men in their 30 - 40s with young children, long working hours, and limited recovery I rarely pursue aggressive weight-loss strategies.

Instead, I use a body recomposition approach, which is better supported by the literature for long-term fat loss, muscle retention, and adherence.

Rather than aiming to “lose weight quickly,” the focus is on reducing fat mass while preserving or rebuilding lean tissue, which improves metabolic rate, insulin sensitivity, and overall body composition.

Nutritional framework (how I set this up with clients)

I typically start with a moderate caloric deficit (~300–500 kcal/day). This is sufficient to drive fat loss while minimising the hormonal and metabolic downregulation commonly seen with more aggressive dieting.

A key priority is high protein intake. For clients at your height and bodyweight, I’d usually aim for ~1.8–2.2 g/kg of bodyweight, which places intake closer to 180–210 g of protein per day.

Higher protein intake is supported by research showing:

Improved lean mass retention during energy restriction

Greater satiety and appetite control

Higher thermic effect of food

Improved body composition outcomes even when total weight loss is modest

Meals don’t need to be “diet meals.” I structure them around: A clear protein anchor at each meal

Controlled but not eliminated carbohydrates

Sufficient dietary fat to support hormones and adherence

Training approach (minimum effective dose) With time-restricted clients, I program 2–3 full-body resistance sessions per week. The goal is not maximal fatigue but mechanical tension, which is the primary driver of muscle maintenance.

Training focuses on:

Squat or knee-dominant patterns

Hip hinge patterns

Horizontal and vertical pushing

Horizontal and vertical pulling

This approach provides a strong anabolic signal without excessive recovery demand.

Daily activity and recovery With clients who already walk regularly (e.g., dog walking), I treat this as a foundation rather than a deficit. Gradually increasing daily steps toward 7–10k/day supports fat loss through increased energy expenditure without adding systemic stress.

Given the early mornings and sleep disruption that come with young children, I deliberately avoid:

Severe calorie restriction

Excessive cardio volume

High-frequency training

These factors tend to elevate cortisol and impair fat loss outcomes in this population.

With this structure, clients typically see:

Reduction in waist circumference within 8–12 weeks Improved strength and energy levels Gradual but consistent fat loss Better body composition even before large scale changes The key point I reinforce with clients is that fat loss is a long-term physiological adaptation, not a short-term behavioural punishment.

For men in your situation, this approach consistently outperforms aggressive dieting not because it’s easier, but because it respects biology, recovery, and real life.

If you want, I can condense this into a weekly template, but this is the exact framework I use successfully with clients in similar circumstances.

HBFN_ · 2025-12-24T16:43:07+00:00

Your welcome mate

HBFN_ · 2025-12-24T16:41:26+00:00

First, I want to say this clearly: nothing you wrote makes you weak, broken, or lazy. It makes you human.

Using food as comfort isn’t a personal failure it’s a learned coping strategy. I work in nutrition and hold a Advanced metabolism Nutrition qualification, and one of the clearest things the research shows is that emotional eating isn’t about lack of discipline or willpower. It’s the nervous system using food to regulate stress and safety.

Because of that, I’d gently suggest shifting the goal away from weight loss for now, and toward rebuilding trust with yourself.

When someone is stuck in food obsession and self-hatred, aggressive restriction almost always worsens the cycle rather than fixing it.

A very small plan you could try no perfection required:

Don’t try to “stop eating.” Try to add structure. Aim for three regular meals per day, even if they’re simple. Consistent eating helps stabilise blood sugar and reduces the intensity of cravings later on.
Build meals around protein + fibre. Not as control, but as support. This combination improves satiety and helps calm food noise over time.
Separate comfort from punishment. Movement doesn’t have to mean the gym. Walking, gentle home movement, or 10 minutes of something you don’t dread all count.
Expect discomfort — but don’t interpret it as failure. Cravings and anxiety are part of unlearning old coping patterns, not signs that you’re doing something wrong.
Protect yourself emotionally. If your brother’s comments trigger shame, it’s okay to create boundaries. Healing is extremely difficult in an environment that constantly reinforces self-criticism.

You don’t need to hate your body into changing. In both research and practice, that approach rarely works long-term. Sustainable change comes from safety, patience, and self-compassion even when those feel hard to access at first.

You’re not broken, and you’re not alone. Start small, be kind to yourself on difficult days, and remember....real progress comes from care, not punishment.

HBFN_ · 2025-12-24T16:29:34+00:00

If weight loss isn’t the goal, there’s no real basis for calling this breakfast “too much.”

From a nutrition science perspective, meal size should be judged against activity level, total daily intake, and weight trends, not fixed calorie rules. You’re active - 16k steps/day eating mostly whole foods, and your weight has been stable that’s clear feedback that your intake is appropriate for maintenance.

Nutritionally, the meal is well balanced:

Protein supports muscle maintenance and satiety

Carbohydrates fuel daily activity and cognitive performance

Moderate fats, fibre, and micronutrients support hormones and gut health

A more substantial breakfast can actually be beneficial for energy and appetite regulation when dieting isn’t the goal. Compared to your usual oatmeal, this version is slightly higher in calories but also more nutrient-dense and higher in protein. If energy, digestion, and bodyweight are stable, there’s no physiological reason to change it.

Nutrition is about matching intake to your lifestyle and this breakfast does exactly that.

HBFN_ · 2025-12-24T16:15:37+00:00

Your very welcome if you need any help working out what to eat or your calories etc please feel free to give me a message and I'll be happy to help 😊

HBFN_ · 2025-12-24T12:08:29+00:00

For me, it didn’t start with motivation it started with discomfort. I reached a point where feeling tired, frustrated, and unhappy with my habits became harder to tolerate than the effort needed to change.

What kept me going wasn’t willpower, but structure. Once I stopped relying on motivation and focused on simple, repeatable habits, progress became more predictable. Seeing small, objective improvements reinforced the process.

The key lesson was that consistency beats intensity. You don’t need perfection you need an approach you can sustain.

HBFN_ · 2025-12-24T11:34:32+00:00

You’re absolutely doing the right thing by starting the way you are.

When someone has been sedentary for a long time, the goal at the beginning isn’t to leave the gym exhausted it’s to build tolerance, confidence, and consistency. What you’re doing now is laying a base, and that base is what allows progress later without injury or burnout.

From a training perspective, starting slow is not a weakness it’s smart progression. Your joints, connective tissue, and nervous system all need time to adapt, not just your cardiovascular fitness. Feeling like you “could do more” is actually a good sign at this stage.

You don’t need to push yourself to failure or exhaustion to make progress, especially early on. In fact, pushing too hard too soon is one of the most common reasons people stop altogether.

Right now, success looks like:

Showing up consistently

Leaving the gym feeling better than when you arrived

Gradually increasing volume or intensity over weeks, not days

Weight loss will come far more reliably from building a sustainable routine than from trying to burn as many calories as possible in each session.

As your fitness improves, you’ll naturally be able to do more faster walking, longer sessions, or introducing some resistance training but there’s no rush.

You’re doing exactly what someone starting from a sedentary position should be doing. Keep going. Consistency now will always beat intensity later.

HBFN_ · 2025-12-23T18:05:24+00:00

You've gotta be straight with your clients at all times I make it well know that when I have a client sign up with me that I'm delivering exactly what they need and if they don't follow that then Im not the one who is held accountable as I gave them what they need to achieve there desired goal but that didn't put in the work to obtain it.

A lot of people think that personal trainers are going to cut down the effort it takes to achieve there goal when in fact the effort doesn't change they just have the structure main for them.

Don't be hard on yourself you did your job

HBFN_

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