I think planks are worthless, tell me why they arent

brdnw · February 2014

I just can't seem to get myself to want to do planks, i just don't see them being that great, despite their popularity. I'll admit i've never committed to them remotely for any time (and i'm considering doing it now, hence this post, just bc of my curiosity), but i just don't see the greatness in static exercise like that. I've tried it w\weights to make it more difficult but it still feels the same to me (plus it's mad boring).

When i do curls, i don't hold the dumbbell in one spot, when i do bench i don't hold the weight, i do full range movements that have a negative and a positive that i can add a large varying resistance to (I've done weighted planks w\a 45lb plate on my back, but adding much more than that is just pretty awkward and uncomfortable).

Someone tell me why i'm wrong...bc i'd like to know someone that has a really strong core that feels like this has attributed to it. For abs i do lots and lots of hanging leg raises, i do wipers, stuff like that which i feel has really attributed to my core strength. I haven't done a plank in 4 months and today i tried to see how long i could do (unfortunately i chose to do it on my chest day) and i got to 3 minutes and stopped, bc my chest was on fire from already being fatigued but my abs still felt pretty fresh....so this has only compounded my confusion as to why people think these are worth the time.

thanks

OverDoIt · February 2014

Planks are useless for a man with your physique. Keep hanging and banging brother, that's what we are supposed to do in the Iron Dojo.

TrailNurse · February 2014

^^^^^ This.

presbyreformed · February 2014

How about planks as just one more "plank" in your "platform?" The more different things you do to keep your muscles confused and working harder, the stronger they get, right?

brianpperkins · February 2014

Planks only work with good form.

brdnw · February 2014

Planks only work with good form.

i'm not remotely worried about the quality of my form. i always pay attention to it when lifting, it's so important.

brdnw · February 2014

^^^^^ This.

i really appreciate you two responding. I've lifted every day for the past 3 years and i read a fair bit and i'm not a personal trainer but i feel like through my experience i've learned alot through trial and error and i just couldn't wrap my head around why i didn't see the value.

thanks again.

helpfit101 · February 2014

I used to do planks. Weighted too.

Now I don't do any isolation exercises for abs.

I do squats, dead lift and chest press and add things around that, but nothing related to abs. I do believe I use abs doing some of those, I just don't do isolation exercises now.

I do think planks and such have a role. They may have a role for people that need an exceptionally strong core. Such as acrobats or martial arts fighters or commando's. If you just want to look good naked you can do without them.

rybo · February 2014

Planks are a relatively easy exercise. If your doing compound barbell lifts hanging leg raises & wipers you are long past planks being effective. If you want some additional challenge work towards front & back levers and a planche hold. You won't get bored with those anytime soon. But doing what you already do, you don't really need to take it farther if u don't want to

CocoLaMocha · February 2014

I used to do planks. Weighted too.

Now I don't do any isolation exercises for abs.

I do squats, dead lift and chest press and add things around that, but nothing related to abs. I do believe I use abs doing some of those, I just don't do isolation exercises now.

I do think planks and such have a role. They may have a role for people that need an exceptionally strong core. Such as acrobats or martial arts fighters or commando's. If you just want to look good naked you can do without them.

^^^ exactly this. I gave up on abs day 3 weeks ago. I consider my leg day abs day because all my workouts require me to use/focus on my core muscles. Little my little, I can see some definition forming.

brdnw · February 2014

sorry, not doing abs at all is silly.

and to the other guy, that's exactly what i'm trying to work up to, i been trying to work my obliques really hard because i want to do a human flag, but i imagine it will take quite a bit of effort to get there.

steve0820 · February 2014

I'm in the same boat! I stopped doing planks a couple months ago, I felt that, at first, I find in beneficial. Now, I just don't feel it the same effects. Started doing L-sits in different forms (hanging, from the floor, and with calisthenic bars). Its been working great.

chrisdavey · February 2014

Google bret Contreras RKC plank. That is a good advanced version. For anyone that can do a plank for more than a minute, I suggest the RKC version. It's like the mind muscle connection thing but for your whole body.

(and yep, I do other core exercises also mainly because I CBF loading up plates for planks and it's easier to just do other stuff. I love hanging leg raises and front levers personally)

mockchoc · February 2014

I'm just popping in to say your transformation is amazing. hubba hubba

Showcase_Brodown · February 2014

sorry, not doing abs at all is silly.

He's doing abs, quite a bit. Just not in isolation.

mideon_696 · February 2014

The rkc plank is fuggin challenging.
I dont do regular plank anymore much, sometimes in between other stuff for a laugh. 3 mins is easy.

I dont do much ab work at all to be honest...but I do ALOT of squatting...paused squats wreck my abs. Haha

SunofaBeach14 · February 2014

If you're doing hanging leg raises and wipers then add hanging pikes and skip the planks.

TavistockToad · February 2014

Planks are useless for a man with your physique. Keep hanging and banging brother, that's what we are supposed to do in the Iron Dojo.

this, if you can hold it for 3 mins, you're good...

msf74 · February 2014

,i been trying to work my obliques really hard because i want to do a human flag, but i imagine it will take quite a bit of effort to get there.

Is that your primary goal when it comes to training your abs - to facilitate executing the human flag move?

If so planks will help as they work your abs isometrically - pretty much what you need in that movement.

That said, specificity is always going to be your best weapon here. If you want to be better at doing the human flag then spend a lot of time just doing it and your relevant muscles (including abs) will get worked automatically. Stuff like planks will be just icing on the cake. You get what you specifically train for...

redredfox · February 2014

If you do planks, it is unecessary to do them for more than 1-2 minutes. People get so caught up in monthly plank challenges where they build up to 5+ minute planks... anything more than a minute or two is too much repetition for your core. It becomes pointless in a way.

Unknown · February 2014

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Greytfish · February 2014

I agree with the first two posters. Planks are fine in your routine if you like, but you're not going to see a benefit from them. At the peak of my ab fitness I did them as a variation of rest between other sets.

Planks are most helpful for beginners and intermediates, and for women or men who may not have back strength yet to do other ab exercises without causing back injuries.

Congrats on the fitness too, btw.

CarlKRobbo · February 2014

A few people seem to misunderstand things here.. So I'll explain..

Planks train the Core..

Now we need to understand WHAT The core muscles functions actually are:

Flexation, Rotation, and Stability..

You all do a variation of Flexation - Crunches etc
You all do a variation of rotation - Russina twists etc

Why do you all hate on the stability side - Planks\Static holds etc....

Lets take chest as an example... Most lifters with Flat Bench, Incline Bench, decline Bench - or Variations, why not hit train abs the same way from all 3 functions?

FWIW, Standard Plank for me is round 4 minutes. RKC is around 30 seconds. 3 sets and I feel it! Don't like RKC Plank? Do a variation of planks - weighted, 1 arm,1 leg raised etc etc.....

stabilisation is arguable one of the most important functions of the core muscles....Do Planks\Static holds and train them properly!

msf74 · February 2014

Why do you all hate on the stability side - Planks\Static holds etc....

I don't think it's hating so much mate as aligning with goals.

You get a significant amount of core activation and stabilisation when you engage in exercise be it running, cycling, weights or whatever. Is there any real need to add on top of that with additional core work for most people if their goals are general health or leaning out and so forth? Probably not.

Don't get me wrong. I think planks are great in the right context but for most people who are time limited and fall into the above categories they are probably overkill.

waldo56 · February 2014

Planks are the little pink dumbbells of ab exercises.

Trained individuals will find little use from them. If you can hold a plank greater than 45 sec, chances are there is no training benefit.

Much better static ab exercises are hollow holds and L-sits. Better dynamic exercises are dragon flags and slow toes to bar leg raises. These exercises actually have the resistance necessary to build a strong core.

yogicarl · February 2014

Planks with diagonally opposite arm and leg off the floor, still with straight back and your butt in line?

starrylioness · February 2014

I'm not even in a fraction of the shape you're in, OP but I agree. They seem pointless to me.

maab_connor · February 2014

planks - like most body-weight exercises - are more for someone at my level. you're at the point where you don't need them, and that's really cool. and your body is telling you that it doesn't need them by going "... meh".

for those of us starting? planks rock.

but like most stuff, there will come a time when you need to move on.

Slacker16 · February 2014

Any exercise where I don't have to actually do anything is going to be one I'll like...

I've started tagging on a 2-min plank after some of my workouts on a strict "if I feel like it"-basis simply because I find I can do it no matter how tired or sore I am. It probably doesn't do much though...

waldo56 · February 2014

sorry, not doing abs at all is silly.

and to the other guy, that's exactly what i'm trying to work up to, i been trying to work my obliques really hard because i want to do a human flag, but i imagine it will take quite a bit of effort to get there.

If you want to work up to doing human flags, work on one arm wall handstands. In addition to the similarity between the handstand and the bottom arm of the flag in the upper torso area, the one arm wall handstand is a very tough oblique exercise (I'm actually limited more by my obliques than my traps).

Instead of straight sets of one arm at a time, switch back and forth as you hold it. At first it may only be a second per arm per rep, but over time you can build up to much longer holds per rep.

corinneselene · February 2014

Other than for core strength- I do planks because I feel that it helps me realign myself and my focus. As weird as it sounds, I use it as a time to stabilize and relax- beast yoga pose perhaps hah!

I think planks are worthless, tell me why they arent

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