Neanderthal Program Help!

Bigger Stronger Leaner Competitive Bodybuilding
1

After reading the first 3 articles I confirmed my suspicions that I do have the neanderthal S-shaped back posture with:
-Lordosis
-Kyphosis
-Internally rotated humerii
-Forward head posture
-Externally rotated feet
-Anterior pelvic tilt

These 2 articles have a list of exercises that are supposed to “fix” this.

  1. But they are mostly high rep, low weight… and i have really been enjoying the strength gains from doing the 5x5 program!

  2. Also, with the 5x5 I only need the barbell, bench, and dumbbells I have at home… with this Neanderthal training you need pulleys, power racks, and a lot of equipment I don’t have access to… will doing the exercises that I can, and not including the ones that require special equipment, have any value?

  3. And is the 5x5 program (with squats, benches, bent over barbell rows, deadlifts, incline presses/military presses) non-compatible with the Neanderthal fix program? Should I continue it after, or are these heavy-weight exercises actually detrimental to my posture?

Any answers or advice very appreciated!
Thanks.

2

oh and heres the google link for the 5th article it doesnt direct link
http://www.google.com/search?hl=en&client=firefox-a&hs=QQ0&rls=org.mozilla%3Aen-US%3Aofficial&q=TMUSCLE.com+|+Neanderthal++No+More+-+Part+5&btnG=Search&aq=f&aqi=&aql=&oq=&gs_rfai=

3

-Hyper Lordosis
90/90 hip flexor stretch, hip extensions

-Hyper Kyphosis
Chest stretch, upper back only supermans, upper back work.

-Internally rotated humerii
External rotations with DB, chest stretchs, rear delt work

-Forward head posture
Work on pushing head back. Weighted head extensions, look straight up stretch.

-Externally rotated feet
foam roll IT band, calves, peroneals, 1 leg toe touch stretch w/ foot inverted.

-Anterior pelvic tilt
Basically same as hyper lordosis, planks with tucked hips with help as well.

Continue with 5x5, do these as often as possible.

4

Thank you… just to make sure…

[quote]mch60360 wrote:
90/90 hip flexor stretch
[/quote]
This?

[quote=mch60360]
hip extensions [/quote]
This?
http://www.health.harvard.edu/fhg/images/newinfoimages/hip_extension.jpg

this?

??
http://www.dietsdontwork.co.uk/backexcercise5.gif

like rows?

yes?
http://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation.html

like?

no idea :o

with tucked hips?

5

Hip extensions can also be called hip thrusters. Check out Bret Contreras glute article.

For chest stretch I would use a doorway or do the bottom portion of a fly with weights.

Upper back work like rows with chest up and scapula retracted and face pulls, rear delt work= prone rear delt raises.

with the foam rolling look up myofascial release, google or Eric Cressey articles.

tucked hips on planks just means squeeze glutes hard and suck in belly button.

Upper only super mans would be you laying prone (face down on floor) arms and legs straight out. lift just your arms and chest off ground focusing on squeezing your arms up and less your lower back.

6

Does this all apply to someone with no lumbar lordosis and extra kyphosis in the thoracic/mid-spine area and with posterior pelvic tilt? I’m in desparate need of a plan.

7

[quote]soncasey wrote:
Does this all apply to someone with no lumbar lordosis and extra kyphosis in the thoracic/mid-spine area and with posterior pelvic tilt? I’m in desparate need of a plan.[/quote]

Kyphosis: upper back work (with extreme scapular retraction) and stretching of pectoral;

Posterior pelvic tilt: strengthen your hip flexors (quads, ileo-psoas) and lumbar erectors; stretching of hamstring and glutes (so, as you can see, quite the opposite of what OP needs).

8

hey guys, back again after half a year and decided to give this another shot:

if anyone still remembers these articles, should the idea be that, the final Part IV routine…
http://www.T-Nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_v

…should become part of your permanent workout program, with some bench presses, curls, etc (meaning, the REAL exercises we wanna do to make our muscles visibly bigger) thrown in?