Adding exercises to Starting Strength

[Kelto10]

Hey, I'm a skinny 20 year old who started on Starting Strength 2 months back. I have very poor posture (kyophosis etc) and figured that lifting weights might remedy that. However, it hasn't so far. I know it's not tight muscles because I've been stretching and foam rolling like a madman. So now I want to strengthen my upper back even more. Is it possible that I add face pulls and / or rear delt flies into my starting strength routine without it hindering my progress completely? If so, which weights should I start at?

Thanks.

[Jasonk282]

No. Just stick with the program and you'll be golden

[davisj3537]

You need a special routine to fix kyphosis. The balance present in the routine you are running will only make it worse unfortunately. You should also look to see if you have lordosis since they commonly go together. I've been doing a kyphosis/lordosis specific routine lately. I'll post it here if you want.

[Kelto10]

You need a special routine to fix kyphosis. The balance present in the routine you are running will only make it worse unfortunately. You should also look to see if you have lordosis since they commonly go together. I've been doing a kyphosis/lordosis specific routine lately. I'll post it here if you want.

Yes, please do! I also have lordosis, yes. And rounded shoulders, and forward head... Are you sure Starting Strength will make it worse though? What if I incorporate Face pulls and rear delt flies?

Would like to see your routine.

[davisj3537]

Yes, please do! I also have lordosis, yes. And rounded shoulders, and forward head... Are you sure Starting Strength will make it worse though? What if I incorporate Face pulls and rear delt flies?

Would like to see your routine.

Not gonna work bud. Do some reading on kyphosis and lordosis if you don't take my word for it. Overdeveloped upper traps/pecs/anterior delts cause kyphosis. Overdeveloped quads/lower back cause lordosis. What you need to is to limit working these and put extra work into antagonistic muscles.

I built an upper/lower routine specifically for kyphosis/lordosis. See below

Lordosis Lower

Hip Thrust 5x10
Prone Leg Curls 5x10 SUPERSET Calf Press 3x10
Crunches 60, 20 each side and 20 normal SUPERSET Hip ABduction 3x10

Kyphosis Upper

Overhead Extensions 3x10 SUPERSET Reverse Flies 3x10
Lateral Raises 3x10 SUPERSET Face Pulls 3x10
Lat Pulldowns 3x10 SUPERSET Curls 3x10

You'll notice there is no pec/anterior delt/quads/lower back work and minimal upper trap work. All super sets are optional. It just saves time.

4 part approach to fixing A. kyphosis and B. lordosis

1. Stop working A. pecs/anterior delts/upper traps B. Quads/Lower back (Stretch these areas daily including hip flexors)
2. Constantly practice good posture. This is what got you into this mess in the first place.
3. Put extra work into A. low/middle traps and rhomboids B. Hams/glutes/abs
4. Soft tissue work. Either myofascial release or professional method such as ART or graston.

[LiftingObjects]

For anterior pelvic tilit/lordosis you need to:

Foam roll - Quads, Hip Flexors, Lower Back
Stretch - Quads, Hip Flexors
Strengthen - Glutes, Hamstrings, Abs





It's a real bitch getting through these (I'm 3 days in) especially the hip flexor foam rolling/stretching & also for me my glutes/abs are very weak so the glute bridges/planks are hard work, but I know it's gonna be worth it, I mean you can totally see how it all works & notice improvements with posture, like gut not hanging out & ass/pelvis not so tilted, of course it's very much constant intentional effort right now but give it time & it should become a natural state as I've seen quite a few successful transformations & they all contain these basic protocols. (Also as mentioned already it's really important to practice good posture throughout the day.. squeeze the living sh!t out of your glutes/core, chest up/shoulders back/down & don't sit around too much/limit computer time)

My routine is like this: (everyday morning & evening)

Foam Rolling
Quads (Both together) 1x5 mins
Hip Flexors (each leg) 2x1 mins
Lower Back 2x1 mins

Stretching
Quads (each leg) 2x30 secs
Hip Flexors (each leg) 2x30 secs

Strengthening
Glute Bridge 2x30 secs
Plank 2x30 secs

Also doing some sumo deadlifts, hip thrusts & bat wings.

Some good reading:
http://forum.bodybuilding.com/showth...&highlight=apt
http://www.swolept.com/posts/fixing-...r#.VCXNHBb9wpS
http://www.styleforum.net/t/380309/o...elvic-tilt-apt
http://www.****struct.com/4-great-ex...r-pelvic-tilt/

Good luck!