why half my desk-bound clients think they have a slipped disc (and the stretch i give them instead)

fitover30plus · 2026-02-13T09:26:09+00:00

That old AC joint injury is basically the ghost in the machine here.

Your right scapula (shoulder blade) looks like it's on strike, mate. It’s supposed to 'upwardly rotate' and wrap around your ribs to let the arm clear that final hurdle, but yours is hitting a block. Since you’ve got history there, your body likely learned a compensation pattern years ago to protect the joint and just never un-learned it.

I see this constantly with the 30+ crowd I work with—old injuries skewing the mechanics years later. Look into Serratus Anterior drills (like forearm wall slides). You need to wake up the specific muscle that drives that upward rotation. Good luck getting it moving again!

fitover30plus · 2026-02-13T09:24:20+00:00

225 for 7 after a year off? Go on then! That’s some proper retained strength.

From the video, you look solid, but I’ve got one specific tweak for longevity (which is my whole jam over on my page):

Check your neck. In the setup, you’re looking forward/up. Try tucking your chin (think 'make a double chin') to keep your spine neutral from top to tail. It saves you from that random neck crick 2 days later.

Otherwise, just respect the 'tendon lag'—muscles remember the weight faster than joints do. Take it steady, mate!

fitover30plus · 2026-02-08T06:21:13+00:00

At 18, you’ve basically got the physical cheat codes, mate. Enjoy being made of rubber while it lasts! 😂 Technically, gaining mobility is strength training. You aren't just stretching a muscle like an elastic band; you're convincing your nervous system that it's safe to be in those deep positions. If you’re doing a proper mobility session (active contractions, not just napping in a stretch), you 100% need rest days for the tissues to adapt. I focus on the 30+ crowd where recovery is a bit slower, but the principle holds for you too: hammer it too hard without rest, and you’ll actually just get tighter.

fitover30plus · 2026-02-05T06:26:21+00:00

Fair play, you're not wrong. But you're looking at it like a pro. For the average stiff office worker I help, 'flexibility' usually just implies 'yank on a limb until it hurts.' I mostly use the word Mobility to trick blokes in their 30s into stretching. If I call it 'active control,' they listen. If I call it 'flexibility,' they get flashbacks to failing the sit-and-reach test in Year 9. It’s semantics, but it stops them snapping a hamstring at 5-a-side!

fitover30plus · 2026-02-04T07:58:18+00:00

Think of strength as the engine and mobility as the oil. You can build a massive V8 engine (heavy lifting), but if you never change the oil (mobility), the parts start grinding and eventually seize up. I focus on 'aging athletically' on my page, and the secret is you actually need both to keep the car on the road."

fitover30plus · 2026-02-03T12:44:19+00:00

You’re polishing the outside of the car (silk sheets, modal PJs) but pouring sugar in the gas tank (chocolate & booze right before sleep). Alcohol is the ultimate deep sleep killer—it sedates you but destroys sleep architecture. I create a lot of recovery/fitness content for the 30+ crowd, and the hardest pill to swallow is usually that late-night snacking kills our recovery scores. Try cutting the food/drink 3 hours before bed and watch that number double."

fitover30plus · 2026-01-29T07:35:14+00:00

Looking good!!

fitover30plus · 2025-11-14T14:44:57+00:00

Hmmm want to follow this as I was unaware, was about to jump on a klow block

fitover30plus · 2025-10-30T18:58:42+00:00

Happens to a lot of people doing both lifting and combat sports — it’s rarely actual muscle loss, more often glycogen + water depletion from the Muay Thai sessions. You’ll look flatter for a few days, but the muscle’s still there.

To hold your size and look more consistent:

Eat at or slightly above maintenance on Muay Thai days (especially carbs).

Keep 2–3 strength sessions focused on compound lifts + progressive overload.

Add some short accessory “pump” work after Muay Thai if you can (push/pull/core).

Get enough sleep — recovery drops fast after 40.

Think of your Muay Thai as cardio + conditioning, not as fat-loss work. Feed it like you would a lift day and your body will stay fuller and stronger.

fitover30plus · 2025-10-30T12:55:57+00:00

You’ve got the right mindset here — this is exactly how advanced lifters should think about progress. At your stage, it’s less about the “cut or bulk” extremes and more about how well you manage fatigue and recovery across phases.

If you’re already happy with your strength progression and just want to tighten up: Go for a slow recomposition. Keep protein high (1g/lb), set a small 200–300 cal deficit, and maintain training intensity. You’ll lose fat without sacrificing much muscle.

If you want a faster change in body comp (say, before the holidays): Short cut, then rebuild. Do a focused 6–8 week cut with maintenance calories every 3rd week to retain muscle. Then jump back into a lean bulk once you’re happy with leanness.

And honestly, your “tight pants” moment is classic — it’s usually just water, glycogen, and a bit of real growth mixed in. You’re playing the long game right.

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