Posts by Walter Ross10

My planned cycle is officially over, so here are the results. Honestly, I’m not thrilled with them, but back in November, I told myself I’d post photos around mid-July regardless of how things looked. So, here they are. 😁

I've been dealing with a back injury since February, which has made hitting my heavy hitters nearly impossible—especially leg days. My legs are significantly weaker than they should be and definitely need more mass, but I tried to make the most of it.
Moving forward, the priority is rehabilitating this injury once I get back from my summer vacation, then transitioning into a new cycle at a slight caloric surplus.
For context:
36 years old
6'2"
196 lbs

There is some progress, though. This was me exactly one year ago when I thought I was actually on a decent "bulk." 😁 Or at least, that’s what I told myself.



And this is where I stand today. If I look overly red, it’s just the lighting; I don't have the patience to spend an hour trying to get the perfect shot.

Fine, regardless, I don't really get it. 😁
I went to see a physiatrist, and working alongside a physical therapist, they pitched me this whole "package" $800. It’s a lot to swallow right now, especially since he ended by saying if things don't improve, I'll need to go get imaging and all that... Honestly, the pain is gone, and I don't think my situation is even that dire. For now, I’m going to try to help myself using conventional methods as much as I can.
rustybadger42, you mentioned in your last post: "If you can't afford that, following the suggested way of exercising will still do way more for you than just classic stretching and strengthening the opposite sides. Stick with it for a while, and then you'll see if the issue resurfaces during squats."

What exactly is this suggested way?

OK, thanks. I see the cause, but I'm not sure about the solution.
I read through the start of this thread and I'm honestly even more confused than before. It helps that I have better quality input now that my back isn't such a massive issue, whereas I was just skimming everything earlier.

But let's get down to brass tacks: can my issue actually be fixed by relaxing or strengthening certain muscles to balance out my pelvic tilt? If you think that won't work—unless we're talking somatic therapy—then how are other people successfully tackling this with conventional methods?
I'll be completely blunt; if I had to choose a path, I’d rather go to Ales than some standard physical therapist (assuming the cost was similar or even slightly cheaper). However, I'm not in a financial position for either right now, so I have to help myself as much as possible. For the time being, at least.

Talk to me 🙂

Nicole Ross said:The root cause here is that constant tension in your lower back—it’s basically pulling the back of your pelvis upward, which forces your hips back and your head forward. Plus, because those muscles in the back of your legs are so tight, it actually makes knee extension a struggle. That’s why your quadriceps end up absorbing all your body weight—weight that should really be being transferred into the ground through extended legs—which just makes standing feel like a chore.
It’s fixed by relaxing the entire posterior chain, from your head down to your pelvis, allowing the pelvis to level out with the floor so your posture can finally return to a balanced, efficient state.

Thanks, Nicole! 🙂
Do I achieve that release through specific back stretches or perhaps rolling movements?
And I assume I need to strengthen the glutes and hamstrings at the same time?

Roughly how long does it take to return to that balanced state if someone trains daily? Also, I'm not sure if I can continue my classic strength training during this period (excluding anything that puts direct load on the lower back).

rustybadger42 said:Hyperlordosis is basically just a slight curve in your lumbar spine—stretching from the first L vertebra down to the top of the sacrum. Depending on how your pelvis sits in relation to your femur, you’ll be looking at either an anterior or posterior tilt.
I'm not sure what PLM refers to—it might point toward some scoliosis issues. You should definitely ask a doctor to explain exactly what that means and how it happened.

Since we're talking about book recommendations, here’s some solid technical reading for anyone dealing with rounded shoulders or posture issues. Best 🙂

Vernon B. Brooks: The neural basis of motor control
Crossman and Neary: Neuroanatomy
Hans Selye: The stress of life

Thanks a lot, rustybadger42. 👍
My doctor told me everything was fine regarding my posture (?) and suggested physical therapy for that minor trauma I sustained, but later I noticed he actually noted hyperlordosis in my medical history. Since I don't have the cash for that PT package right now—and besides, it doesn't even hurt anymore—I want to handle the exercises, stretching, and rolling myself to fix my posture.
I assume I have anterior pelvic tilt because my glutes stick out and my posterior chain is incredibly weak compared to my quads.

Question:

Does "hyperlordosis of the L spine" mean "anterior pelvic tilt," or if not, what does it actually signify?
Also, what would "PLM tense, stronger on the left" specifically imply when describing someone's locomotor status?

Thanks to everyone who can help me out with this. 🙂

Here is my update now that I’ve officially wrapped up a four-month bulk. 🙂
My goals leading up to summer:
Drive body fat toward zero while pushing muscle mass toward infinity.
Honestly, if I can just avoid losing what I've built during the cut, I’ll consider it a win. 😁>
Oh, and keeping with tradition, I’ve left a tub of whey in its usual spot—the only difference is I switched my supplier to Optimum Nutrition.
😁

Sean Bailey75 said:Communicating isn't easy with anyone, really. I've mentioned before that the internet is such a limited medium where the intended meaning often gets lost, almost like a game of 'broken telephone.' That said, I can certainly recognize good intentions. Regarding your wishes, I don't think that's being selfish; perhaps it would help you even more if you posed a specific question about what you're interested in. 🙂

You've likely noticed that whenever I offer criticism, I try to find a video or an article that illustrates the correct way more vividly. If there's a mountain of incorrect videos out there and very few—or none at all—that are correct, then it's going to be tough for interested users to stay informed via video. I'll definitely keep that in mind, as it's a great suggestion for improving understanding.

At the end of the 19th century, the Jiu Jitsu master Jigoro Kano from Japan created a training system that incorporated all the knowledge from the East (Japan/China), the Sokol movement from Central Europe (the Austrian Empire, Scandinavia), and the West (England, France, and the USA) regarding wrestling, physical movement, and injury prevention during exercise. He operated on the premise that only doctors truly know which positions and movements are safe for both health and combat, so his system allows for safe training well into old age. He created a synthesis of all those exercises that aid in therapeutic recovery for convalescents (people recovering from injuries who are starting to train again to continue their physical and health progress). He took all these meticulously studied exercises, approved by top Japanese doctors, and included them in the warm-up for Jiu Jitsu training, calling them gymnastics modeled after the Sokol movement. At the turn of the 20th century, he was requested by the Emperor to educate the general population through schools, and he wrote several books on the subject. In the early 1900s, these ideas began to spread through the Sokol movement in Central Europe, marking the very early beginnings of modern physical gymnastics and physical therapy.

Back in the 1930s, Moshe Feldenkrais tore his knee playing soccer, which sent him on a mission to find better ways to train while dealing with an injury. As a young man, he poured over the writings of Jigoro Kano, eventually studying his work so intensely that he sought out a direct connection. His persistence paid off—he became one of Kano's students and ended up popularizing Judo in France, where he had relocated. When Kano passed away in the late thirties, Moshe struggled to find suitable successors or teachers to carry the torch. Then war broke out, and as a Jew, he had to flee France. Even though he managed to write a few books about unarmed combat inspired by Kano, I wouldn't exactly recommend them. The specialized gymnastics he used as a warm-up for Judo training remains incredibly helpful for many today; it relies on very slow, incremental progress that is perfectly suited for any age or fitness level, even those recovering from injuries. By applying this type of training to people facing health challenges, he helped them regain strength and simply feel better. While he remained active in Judo through the fifties, he eventually transitioned entirely into his specialized, slow-motion movement work. Essentially, Kano envisioned a training method where movements are performed starting from the smallest possible amplitude, gradually increasing speed and range only as the individual's body allows. This way, anyone can achieve a full range of motion and improve their strength and speed, moving beyond mere recovery toward genuine athletic advancement.

Here is a classic example of how Moshe used to work back when he was still active in Judo, before he put on a bit of extra weight:
http://www.youtube.com/watch?v=4_ngRnClPuM
For those interested in the history of Judo practice, you can see a rare glimpse of training from an era when Judo and Jiu Jitsu still permitted leg strikes (modern competitive and Olympic Judo has since stripped away both leg and hand strikes).

As he aged, he moved away from demonstrating physical exercises and spent more time lecturing. This shift took a toll on his posture; personally, I’ve gained some weight myself and developed kyphosis and general stiffness, so I can relate.
http://www.youtube.com/watch?v=e1bjUmxkf5Q
His style and teaching methods shifted completely—lots of talking and very little actual movement. Some of his students began to "philosophize" even more, and the "learning" started to devolve into slowing down almost every movement just to make it accessible for seniors. Following his death, it has become increasingly difficult to find the original teachings or the specific movements he learned directly from Kano in the 1930s. He began introducing semi-exercises, but even his own core teachings were eventually "watered down" by his subsequent students. That said, this doesn't diminish his massive contribution to modern physical therapy or the spread of the idea of using Judo-based movements to improve motor skills and posture. His books vary wildly in quality; some are excellent, like the 1952 *Higher Judo* or the 1967 *Improving The Ability to Perform*, which are great for seeing the actual exercises. Others might not be as helpful, often leaning more toward anecdotes and analogies than practical movement.

To give you an idea of what happens after decades of dilution: here is how a single segment from that first video gets stretched out into an eleven-minute session:
http://www.youtube.com/watch?v=PT6tNq4krhc

In other words, more recent iterations of Feldenkrais training suffer from being less effective and less time-efficient than Moshe's original methodology. It is highly likely that both approaches yield results, but you would probably find that following the original methods leads to recovery much faster than the trademarked Feldenkrais™ approach.

It feels like you’re underestimating what others know about Feldenkrais. Your dismissal of his role in developing Judo in France is exactly why I asked what kind of teaching you actually practice based on Feldenkrais methods. Honestly, a single video of yours, modeled after the many practitioners worldwide who work with Feldenkrais techniques, would be enough to demonstrate your work. As it stands, this approach doesn't make much sense because people end up feeling like they’re buying a "pig in a poke." Even by omitting videos, you’re making a statement; if everyone else in this field provides video demonstrations and you don't, that says something in itself.

I am certainly not disparaging your work; quite the opposite. I truly wish you were one of those practitioners following the proper way to correct posture, just as Feldenkrais originally taught people while he was training in Judo and maintained excellent posture himself. After he stopped training Judo, his posture slumped significantly. It wasn't due to age, but simply muscle atrophy in the back from lack of training, regardless of how large the muscle volume might have been. There are Judo practitioners and gymnasts even in their 80s who still train today and maintain perfect posture.

Take, for example, this lady who is nearly 90 and still practicing:
http://www.youtube.com/watch?v=7NZ6C6wGpAE
You can clearly see the proper posture of record-holder Johanna Quaas. The types of exercises once used in JJ, Judo, and gymnastics—which some people still practice today—definitely help maintain correct posture well into old age, prevent injuries, and keep muscle tone intact.

In my opinion, advertising isn't bad at all if it stays on topic. If your video helps correct posture and slouching, then it could actually attract more clients to you, right? You just need to inform people properly. That way, it's a win-win: it benefits them (because you can fix their posture) and it benefits you (because people will talk you up as a movement specialist rather than just a nutritionist). Ultimately, the choice is yours regarding how much of your skill in correcting posture you want to showcase. It's for you to decide, not anyone else.

Look, there is a lot I'm curious about, but I don't want to overwhelm people, and besides, it would just be off-topic here. I know the ratio of good videos to bad ones is slim—I see it myself all over YouTube—but my thought was that when you stumble upon something decent, you should share it.
I was interested in that advice regarding upper body development you gave me in your previous post. Thanks for that. 🙂

Sean Bailey75 said:Have you perhaps considered how much time it actually takes to explain just one single exercise properly so you can be sure everyone truly understands? I noticed you caught my explanation on squats, and maybe even the bridge technique to get there, but honestly, I’ve mostly just been giving straightforward answers to questions asked in good faith. If that helped someone, then super! If it doesn't help or fails to explain everything, it's likely because explaining every single detail would take an enormous amount of time. Plus, it's hard to tell sometimes whether someone is asking maliciously or if they are genuinely interested. Who has the sense to answer every single question, including the trolls and the seriously curious ones? When I see a discussion turning into unconstructive nonsense, I usually head off to do something more productive, which is probably why there are only a few proper explanations on how to execute certain moves.

Regarding Richard Cook2, I think he’s doing a great job, and he’ll definitely reach a high level of quality over time if he fixes those elements that might injure people who follow those types of recreational internet videos. I probably wouldn't have reacted if I hadn't received a few private messages about injuries popping up among lifters who were following those or similar online video tutorials. Isn't it better to prevent an injury than to treat one? That's what they used to teach us, right? If a bit of well-meaning criticism can prevent someone from suffering a herniated disc or tearing critical ligaments, isn't that worth the effort of typing it out? Besides, most of these posts end up lost in the void of the internet anyway.

It would be difficult to say definitively which exercises are appropriate since not every lifter is built or developed the same way. However, I can mention a few things that help with understanding how to maintain proper posture for those who are well-developed. A classic example is developing balanced motor patterns. For instance, if someone is doing pull-ups, it's good for them to work their shoulders too (the overhead press is just one type of shoulder movement). If they are doing the bench press, then it's good to include at least one type of rowing (exercises like the incline row or seated row). If they are doing dips, then it's good to incorporate pulling movements, whether it's deadlifts or partner rows on the floor. If they are doing seated stretches on the left, they should do them on the right too. If they do push-ups and dips, they should work their back and bridges, and so on.

Plagiarist? Why such harsh words? 😁 Moshe was a student; Kano was his teacher. That is a simple fact. And the reality is that the first things Moshe learned came directly from the books Kano wrote—it's not some mystical wisdom.

In the exact same vein, I believe there are plenty of recreational athletes who are perfectly capable of grasping how to perform an exercise correctly. Those who are genuinely interested will seek out the answer—they'll read the book, watch the video, or find another way to educate themselves. Anyone expecting everything to be handed to them on a silver platter via the first Google or YouTube result is truly risking missing the forest for the trees.

Because of that, I wouldn't underestimate recreational lifters; they are far sharper than you're implying with your post. The real issue is that there actually isn't much quality content out there showing proper squat technique, mainly because the internet has been flooded with "quasi-fitness" garbage. There are brilliant tutorials out there, but they are much harder to find, and you really have to dig through the digital noise to locate them. Furthermore, the main reason we don't provide explanations here is that insisting on "perfect" form can often breed resentment among those who are already training correctly, rather than it being an impossible task.

Communicating with you isn't easy because you tend to see malice in everything—which, to be fair, I think is somewhat justified. Personally, I'm not here to judge you, Richard Cook2, Nicole Ross, or anyone else participating in these discussions. I don't care what you all think of one another. I'm not going to idolize someone just because they're an expert, nor will I dismiss them, since neither approach serves me. I recognize that there is a massive amount I don't know, and even what I do know is subject to change. I’m being purely pragmatic here: I just want to extract whatever information helps ME, regardless of who posted it.
😁
I know how that sounds, but I honestly don't know how to explain it coldly, without letting any emotion slip in.

I really appreciate the effort you put into explaining how to properly execute a squat. I made sure to mention that myself, and I'm certain a lot of people value that kind of insight just as much as I do.
If you can't put it into words, that just makes it even clearer to me. Honestly, if I were in your shoes, I don't think I could have done it—so thanks again. But look, if you happen to stumble upon any videos or concepts online where things are actually being done the right way, please share them. For us recreational athletes, seeing a few solid examples would be far more helpful than a hundred warnings about what not to do.
That’s it. And thanks again. 🙂

Sean Bailey75 said:😁

Honestly, there’s something almost comical about the way you all approach this logic... 😁

Everyone is a mammal. Every single dog is a mammal. Therefore, logically speaking, all humans are dogs.

Muscles get stronger through tension. You can't have strong muscles that are atrophied. Therefore, if you have muscles that are constantly under tension, there is simply no way for them to be weak or wasted away.

Doctors are the ones who help people heal. Some folks claim that Ante Pavlovic played a role in their recovery process. Therefore, you could say Ante Pavlovic is a doctor who aids in healing.

Thanks for the "bravo," but honestly, it’s a bit of a stretch to think any of these conclusions will actually hold water. Even if you're basing them on perfectly accurate premises, that kind of logic just doesn't lead to the right destination. 🙂

It’s actually quite helpful that you pointed out that one little detail which so many people tend to promote. Honestly, a lot of folks don't really grasp the distinction between being "stiff" and being "strong." Think of it this way: glass is rigid and brittle, whereas a rope is strong yet incredibly flexible. Muscles work the exact same way. Those that are merely stiff are prone to snapping, while truly strong muscles can endure just about any amount of strain. If you stay stuck in a state of constant stiffness—where your muscles and connective tissues are perpetually tense within a limited range of motion—they eventually reach a breaking point. They simply know when it's time to snap.

That is such a smart question. Honestly, so many people struggle with posture issues without even realizing they’re doing anything wrong. It's easy to just drift into bad habits. Take kids, for example—you see them walking into school every day with their heavy backpacks slung over just one shoulder. That kind of imbalance is a recipe for developing scoliosis down the road. And women often fall into this trap too, especially when they constantly carry a handbag on just one side. It really adds up!

Then you have those exercisers who end up wrecking their own posture by training incorrectly. A textbook example would be the people who read those fitness articles claiming that pull-ups and bench presses are all you ever need to develop the upper body—one for pulling movements and one for pushing. They might even throw some barbell work into the mix, only to end up developing a hunchback. Eventually, even a simple bridge becomes a massive struggle because they’ve essentially "built" their own kyphosis, causing them to slouch in a way that leads to pain in the wrists, palms, and shoulders. Then there are the folks who try to "stretch" using a restricted range of motion during static, passive exercises; they are effectively shortening their own natural range of motion. On the flip side, making sudden, jerky movements can lead to the stretching or tearing of muscles, tendons, or ligaments—and if you're lucky, they won't snap entirely. Once that kind of injury occurs, it throws off your entire posture and disrupts how other muscles function through a whole chain reaction.

Unbalanced training definitely increases the risk of developing poor posture. On the flip side, training correctly can actually help fix it. It might not be a total cure-all, but it certainly can mitigate some of the fallout from bad form or improper movement. There are plenty of indicators out there, and honestly, just paying close attention can be a massive help to most casual gym-goers. You simply take a look, compare it to what looks normal, and if you're feeling unsure, go find some professional advice.

They say prevention is better than a cure, so it would be wise to assess your current state before starting a routine, then follow a targeted plan and program. Any competent trainer should be able to evaluate your posture, spine, and pelvis, but the reality is that many casual lifters tend to follow the "where's it free or cheapest" rule. As a result, they often end up with someone who ends up "scamming them for life." Spinal and knee issues account for the vast majority of injuries in recreational fitness—most commonly herniated discs and ligament tears. And all of that stems from improper technique. No matter how hard experienced trainers try to educate the general public, there will always be someone teaching the wrong way. Some people just have to learn through their own mistakes because they won't listen to anyone else's expertise. So, perhaps the better question isn't how to find a good trainer, but rather what the chances are of actually recognizing one when you see them. It's always best to trust your gut and your common sense; so far, that's proven to be the most effective solution.

That would indeed be the ideal scenario—training under professional guidance. But the question is, how many people actually have access to those kinds of training conditions?

Since there hasn't been an answer to the question regarding the videos, should I assume there aren't any? Your pages look so beautifully and professionally designed, which is why it’s a bit surprising that there isn't a single video demonstrating your actual methodology, something most other clinics across the US typically provide. I've even heard great things about you being an excellent nutritionist, so this lack of connection between the neurology and physical therapy side is a little confusing. It would be wonderful to see how you actually work; it would really help convince people of the expertise and quality behind what you do. This is just a friendly suggestion, because right now, it feels like anyone wanting to learn more has to pay a €5 entry fee just to get a glimpse.

I’ll go a bit off-topic here just to catch you on something. I follow your posts closely across various threads, but you tend to repeat yourself quite a bit. Specifically, you focus heavily on what the average recreational lifter is doing wrong, yet you almost never (or at least, I haven't noticed, aside from that one thread about proper squats) provide concrete examples of how things SHOULD be done.
Regarding stretching, I think you posted a video in Richard Cook2's thread, but those were just general tips, not specific guidance.
Regarding the bolded part—what other exercises should be included for the upper body, besides perhaps the overhead press or some other shoulder movement you didn't mention?
Feel free to answer in the training programs thread so we don't clutter this one. 🙂

quietpilot87 said:I don't know. No one ever really suggested I might have an issue... Besides, I did some rowing (pretty successfully) back in college, plus a bunch of other recreational stuff—though nothing consistent, admittedly.
The only real red flag was this "floating" nerve-like pain and stabbing sensation in my back that started in my early 20s. I didn't pay much attention to it because it was intermittent and would just fade away—plus, everyone else in my neighborhood was complaining about the same thing, so I figured it wasn't a big deal.

Until, you know, everything went south while I was under a barbell during squats.

Naturally, the second I walked into the clinic, the guy took one cursory glance and immediately told me exactly what was crooked and which vertebrae were likely the culprits.😁
Translation: only a doctor can truly see what's going on—and maybe a highly specialized trainer, but honestly, what are the odds you'll actually run into one of those? In the real world?

Anyway, if you’re feeling any kind of pain—even if it’s just occasional or pops up after certain activities—it's probably smart to go get checked out.

Tinch, is this what happens when you end up with a herniated disc?
Define "floating" pain and nerve-type stabbing, please. 🙂

Thanks a lot to everyone for the replies.
I mentioned earlier that my question might be a bit naive, mostly because I have absolutely no clue if most people live with some level of postural deviation that’s just considered "normal" within reason, or if these issues are strictly reserved for the sick and injured—or perhaps it's so widespread that most people aren't even aware they have it.

Should every recreational athlete seek out a professional for an assessment?

What are the actual red flags for posture problems? Could it simply manifest as having a specific weak point, like lower back weakness, for example?

Nicole Ross, I was looking through your site, and the reason I'm asking these questions is that the case studies you feature involve people dealing with headaches or other obvious symptoms, which leaves me a bit confused.
By the way, I would send a photo, but honestly, I don't think I'd make the trip out to Brezice for a consultation right now; money is a bit tight at the moment, so I'm not sure what the cost would be.🙂

A question for everyone here... maybe a bit foolish (likely) 😁
But how can one actually observe their own posture to see if there's an issue? Is that even possible?

By the way, I really enjoy these discussions; regardless of how heated the arguments get, you can still learn quite a bit. 🙂

quietpilot87 said:In my book, this is a genius video—honestly essential viewing for anyone dealing with posture issues:

Aside from the fact that I absolutely love this guy, 😍

Sitting isn't the issue—not when your core is strong, your hips are mobile, and you're regularly stretching out your hip flexors.
Just sitting won't fix the problem, even if you've got the most expensive stability ball on the market.

Swimming helped me get through the acute phase, but long-term? Not much of a fix. So, I'll say it again like a broken record—weights, weights, and more weights, done with control (obviously check with your doctor first). Also, work those hip flexors (dancing, hula hooping, sex, whatever gets it done). Clean up your diet, fix your gut health, and ditch anything that causes bloating. It's all part of the same package.
And don't go wandering off the path, because the pain always finds its way back (trust me, I've been there).

Haha, quietpilot87, you're the best! 😁
Bravo on the post, and thanks for the link. 🙂

Time I introduce myself properly..
Age: 35
Height: 6'2"
Weight: Unknown (I don't own a scale, and frankly, I don't think it matters much)

A little background:
I’ve never been completely out of shape, but I wasn't exactly an athlete either. Once I hit 30, I noticed a bit of a gut starting to form 😁 and since I'm naturally tall and thin, it just looked sloppy. About two and a half years ago, I started running. Between the running and eating light, I lost the gut and saw some abs, but then I realized I was just skinny. 😲

I don't have a "before" photo, but picture a Kenyan marathoner—strip away the dark skin tone and shave off some leg muscle, and you'll have a pretty good idea of what I looked like.🙂

About 6 or 7 months ago, I shifted my focus toward serious strength training. I gradually increased my caloric intake and dialed back the running once I realized that was the only way to actually make progress.

The goal is to spend until mid-spring focusing on heavy lifting and trying to pack on as much mass as possible (though it isn't going great), before eventually tapering the calories and ramping up the cardio again, which I genuinely enjoy.

http://imageshack.com/a/img31/7444/z6x8.jpg

http://imageshack.com/a/img580/8199/qz3z.jpg