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I haven't done much barbell training because it causes wrist issues for me, I don't think there's anything wrong with it. My diet has always been pretty good, but low in protein and I have a hard time eating enough to gain so I make 2 smoothies a day.
I think over 30 you can still make good gains, you just need to dial in your diet and sleep. You're no longer partying like you're in your 20s so in theory it should be easier. Another big thing is exercise selection- choose movements/exercises that agree with your joints. You're not glass, but you aren't as indestructible/heal as quickly as someone in their teens/20s and (avoidable) downtime is going to kill your progress.
My progress might be fairly drastic, but I've done endurance sports for most of my life and in the first pic I was about 5 years out of shape. However, if you've ever been fit before, getting fit again is much easier than if you've never/barely worked out.
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