I know I have a long way to go in terms of size, but after looking at the Neanderthal no more article + reading Berardis Scrawny to Brawny book, I have some questions relating to exactly what posture correction exercises I should be doing.
After doing T-Nations NNmore tests, and just from looking in the mirror, it seems I have a mild case of lordosis (in my photo it doesn’t seem very pronounced, I think I was purposefully trying to correct it in this shot) I’d also say I think I have quite well developed glutes (no idea how), and that my quads are probably more developed than my hamstrings (but its kinda harder to tell just by looking/flexing hammies).
I got confused after doing a test in S2B (pelvic tilt test) which seems to say I have a flat back (the opposite of lordosis, right?). So one test says I have lordosis, and another says I have a flat back…
I’ve also read the following things which don’t seem to match up for me:
- people with lordosis have tight hamstrings. I can touch my toes with ease from years of yoga…
- people w/lordosis have weak glutes (doesn’t seem to be the case for me).
I do find that my glutes never get tired before my quads/hamstrings, and I’m not sure if I can really feel them when doing deadlifts or squats. When deadlifting it seems like my lower back works fairly hard too, which stops me from going much heavier, even though I have no back issues at all.
So if my glutes already seem big, should I lay off deadlifts and squats a bit more? I’m just starting to think that my lower body is beginning to outgrow my upper body as well. I don’t want to grow a huge ass and legs and be tiny on top, that would be ridiculous At the moment I’m probably doing 2-3 lower body workouts for every 1 upper.
My abs super failed Berardi’s sit up test too - I couldn’t get all the way up. Apart from that I did ok. So I’m thinking maybe I should step up my ab training, start to balance my upper/lower training and not do any specific glute exercises apart from deads and squats? I could remove things like bridges and step ups from the Neanderthal no more program too.
I’ve attached some pics of me to help you maybe see whats strong/not. I thought it would be good if I could get some feedback from people on here, tell me if you agree with my “plan”.
Since I’m starting to lift some heavier weights when squatting and deadlifting, I wouldn’t mind someone checking out my form and maybe pointing out any weaknesses/muscle imbalances I might have. Is there really any way of talking to a coach online about this sorta stuff? Maybe send them photos/videos? I live in a small city and I don’t like my chances of finding anyone who knows what they’re talking about.