Planks - how good are they really?

2

Replies

  • darrensurrey
    darrensurrey Posts: 3,942 Member
    554767_4028817151189_534157795_n.jpg

    Please try again. :-)

    Interested to see what the pic was.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    http://startingstrength.com/articles/abs_rippetoe.pdf
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
    Nearly all cardio also uses legs.
    Do you not do leg workouts because of it?

    Being able to see abs is purely BF%.
    PS think of the fact some people may not be able to do other ab exercises because of injuries/malformations?
    I can't do situps because I have scoliosis and it hurts too much to lie flat on my back.

    In what world are you living in?

    Don't believe how good they are?
    Maybe you should hold one with proper form and time yourself to see how long you can do it for.

    Thanks for the replies.

    I'm not questioning the validity of sitting in a stationary squat so it's irrelevant. But if I was to question holding a squat position, then it'd need to be tested carefully without doing other leg exercises otherwise it isn't very informative a test.

    As I see it, most people are not interested in core strength, merely losing weight and getting a decent shape. That most people believe doing core work will burn tummy fat shows you where we are today.

    Even if I only lasted 5 seconds, it doesn't mean it's useful. It means I can only hold a plank for 5 seconds.

    It means that it works the muscles?!
  • darrensurrey
    darrensurrey Posts: 3,942 Member

    It means that it works the muscles?!

    Sure. I already know it works the muscles. It's the effectiveness I was questioning.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    http://startingstrength.com/articles/abs_rippetoe.pdf

    No mention of planks? Was that on purpose?
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member

    It means that it works the muscles?!

    Sure. I already know it works the muscles. It's the effectiveness I was questioning.

    It is NOT possible to get abs without stripping body fat.
    That is all there is to it.
  • darrensurrey
    darrensurrey Posts: 3,942 Member

    It means that it works the muscles?!

    Sure. I already know it works the muscles. It's the effectiveness I was questioning.

    It is NOT possible to get abs without stripping body fat.
    That is all there is to it.

    I said that earlier. :happy:
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    The point is that the abdominal muscles are, by design, an isometrically-focused muscle group. Their purpose is not to perform eccentric or concentric motions, as is the case with, say, the hamstring or the biceps. Therefore in order to train them effectively you do something that strains their ability to do what they were designed to do...stay still under load. This is why planks are an excellent core exercise.

    Dragon Flags are similarly excellent. Though there is a pivoting motion in them, you'll notice that the core remains rigid throughout, performing its work by maintaining stability.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    The point is that the abdominal muscles are, by design, an isometrically-focused muscle group. Their purpose is not to perform eccentric or concentric motions, as is the case with, say, the hamstring or the biceps. Therefore in order to train them effectively you do something that strains their ability to do what they were designed to do...stay still under load. This is why planks are an excellent core exercise.

    Dragon Flags are similarly excellent. Though there is a pivoting motion in them, you'll notice that the core remains rigid throughout, performing its work by maintaining stability.

    Ah, I see. Am still reading that pdf.
  • GorgeouSaur
    GorgeouSaur Posts: 29
    Huffdogg took the words right out of my mouth, but said them in a much more professional and intellectual way, ha
  • DebraAukett
    DebraAukett Posts: 128 Member


    So, I propose that planks are a ridiculously inefficient exercise and not worth doing.

    I dare you to say this to Jillian Micheals
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Ok, new question:

    How can you make planks ultra tough?
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member

    It means that it works the muscles?!

    Sure. I already know it works the muscles. It's the effectiveness I was questioning.

    It is NOT possible to get abs without stripping body fat.
    That is all there is to it.

    I said that earlier. :happy:

    Then why are you still complaining that planks will not give you a 6pack?!
    Doing abs training will not give you abs, it will strengthen them.
  • darrensurrey
    darrensurrey Posts: 3,942 Member

    Then why are you still complaining that planks will not give you a 6pack?!
    Doing abs training will not give you abs, it will strengthen them.

    I was questioning, not complaining. But I was also questioning whether planks will grow them.
  • BerryH
    BerryH Posts: 4,698 Member
    Ok, new question:

    How can you make planks ultra tough?
    Plank to push-up, three sets of 10. Guaranteed to make you sweat and shake.

    Renegade row. Do planks in extended push-up position holding two dumbbells. Do a row one side then the other.

    Weighted side planks. Extend the top arm holding a heavy dumbbell.

    Roll-outs on a gym ball.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Ok, new question:

    How can you make planks ultra tough?
    Plank to push-up, three sets of 10. Guaranteed to make you sweat and shake.

    Renegade row. Do planks in extended push-up position holding two dumbbells. Do a row one side then the other.

    Weighted side planks. Extend the top arm holding a heavy dumbbell.

    Roll-outs on a gym ball.

    Thanks. Will investigate.
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member

    Then why are you still complaining that planks will not give you a 6pack?!
    Doing abs training will not give you abs, it will strengthen them.

    I was questioning, not complaining. But I was also questioning whether planks will grow them.
    You don't need to "grow them" everyone has abs or they would not be able to sit up straight!
  • darrensurrey
    darrensurrey Posts: 3,942 Member

    I was questioning, not complaining. But I was also questioning whether planks will grow them.
    You don't need to "grow them" everyone has abs or they would not be able to sit up straight!

    I know that. I mean make them bigger. Much like someone might make their pecs bigger.
  • vtachycardia
    vtachycardia Posts: 374
    Cardio work does not train the abs and core, cyclists and distance runners have notoriously weak core strength.

    Spoken from what research? Distance runners most certainly use their core. Try running 15-20 miles and then tell me you don't feel it in your core. BTW- You can't run 15-20 miles without building core strength either.

    It is a well known fact, any major sports science organization will discuss the subject at length with research papers. Also rippetoe discusses.

    As for Charles poliquin, the man is now nothing more than a snake oil selling charlatan. Hydrochloric acid anyone.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Ok, new question:

    How can you make planks ultra tough?

    Tighten and hold core and glute. As you learn to tighten you'll notice that planks become harder to do. If it seems easy, you are not tightening.

    look here: http://physicalliving.com/the-right-way-to-do-the-plank-exercise/
  • jonski1968
    jonski1968 Posts: 4,490 Member
    Why not just search planks on youtube..Many variations of this great core excercise out there..
  • hesn92
    hesn92 Posts: 5,966 Member
    Well for one thing, I don't want my abs to get bigger like I do my other muscles like say, my bicpes. So there's that.
  • hesn92
    hesn92 Posts: 5,966 Member
    Ok, new question:

    How can you make planks ultra tough?

    Put your hands on some type of ball. Like a medicine ball or something of that sort. I've seen someone get four balls and put each hand and each foot on one.... :glasses: Not me.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Thanks for the replies. So, front levers are great ab exercises then!
  • waldo56
    waldo56 Posts: 1,861 Member
    I already have a strong core from other training (full leg raises, deadlifts, front levers, rows, bent over rows, squats...).

    Wait, you do front levers and don't believe that isometric holds build muscle?

    You sure you are doing the front lever right?

    And if you are able to actually work on the front lever, your core is so much stronger than what you can get from doing planks that planks are an absolute waste of time for you.

    If crunches are the pink dumbbells of core exercises, planks are the purple dumbbells.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Ooh look! http://physicalliving.com/the-5-minute-plank-for-core-strength-stability-and-rock-hard-abs/
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    I already have a strong core from other training (full leg raises, deadlifts, front levers, rows, bent over rows, squats...).

    Wait, you do front levers and don't believe that isometric holds build muscle?

    You sure you are doing the front lever right?

    And if you are able to actually work on the front lever, your core is so much stronger than what you can get from doing planks that planks are an absolute waste of time for you.

    If crunches are the pink dumbbells of core exercises, planks are the purple dumbbells.

    Yes, I wasn't sure FLs would make them grow bigger so stopped doing them. I'll start again, though. :-D
  • sijomial
    sijomial Posts: 19,809 Member
    Hi (also from Surrey!)
    Planks are particularly good for people who want to improve core stability to help support a bad back.
    Not really a way to build a 6 pack or advanced enough for someone already very fit and well muscled (IMHO).
    Other benefit is that you can do them anywhere without any equipment. I used to coach youth rugby so strength training in a middle of a field demands a different approach....
    Personal belief is that they are also good for people who tend to use resistance machines rather than free weights.
  • DebraAukett
    DebraAukett Posts: 128 Member
    Ok, new question:

    How can you make planks ultra tough?

    Plank Twists... and to take it even further http://www.youtube.com/watch?v=g_dD9VLGnME
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Hi (also from Surrey!)
    Planks are particularly good for people who want to improve core stability to help support a bad back.
    Not really a way to build a 6 pack or advanced enough for someone already very fit and well muscled (IMHO).
    Other benefit is that you can do them anywhere without any equipment. I used to coach youth rugby so strength training in a middle of a field demands a different approach....
    Personal belief is that they are also good for people who tend to use resistance machines rather than free weights.

    That would make sense!

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