Check My Posture/Muscle Balance

Bigger Stronger Leaner Competitive Bodybuilding
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Hi,
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 :slight_smile: 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.

Cheers!
Jay

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Im no expert on this stuff, but from your pictures it looks like maybe a little bit of a anterior pelvice tilt and your neck is slightly protracted (forward).

So basically more facepulls, rows, abs, and hamstring/glute work. And stretch out all the opposite muslces.

Other than that, you may want to contact one of those authors or someone that specializes in these assements and corrections a bit more.

As far as the glutes and deadlifts and everything…

Just because your glutes dont get tired, doesn’t mean they are strong. This could mean they are “asleep” and aren’t firing. But not necessarily. There are plenty of articles on here about this stuff. Just stretch the hip flexors and do some glute activation/isolation work, and then strength them.

Hamstrings and back may need some extra work, or more endurance work, you’ll just have to figure that out. Usually though as you train and get stronger, the weak link will come forward and you’ll have to strengthen it to progress more.

Good luck.

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Your posture is weak because you are weak.

You simply need to get bigger and stronger for a few years, and somewhere in there you will likely find that your posture “problems” magically disappear.

Don’t waste time by majoring in the minors and worrying about the smallest possible details when you aren’t even on point with the big-picture stuff. Don’t be one of “those” guys coughdankidcough

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[quote]mr popular wrote:
Your posture is weak because you are weak.

You simply need to get bigger and stronger for a few years, and somewhere in there you will likely find that your posture “problems” magically disappear.

Don’t waste time by majoring in the minors and worrying about the smallest possible details when you aren’t even on point with the big-picture stuff. Don’t be one of “those” guys coughdankidcough[/quote]

Stupid post cough idiot cough

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WTF, it’s not exactly a dumb response, while you seem correct about the pelvic tilt and the neck issue, it’s likely minor shit.

i get that eat, lift, squat, milk isn’t the most thoughtful response however the basic ideology behind this is very applicable in this case. if i frantically worried about shit like the OP i’d likely have never broke the 200lb barrier.

good luck OP! read a lot but make sure your eating/training is on par w/ your hrs spent reading to figure shit out.