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-- Workout Thread IV
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Right? What's the point/benefit of doing planks for 4 minutes?

Well there is some but not enough to warrant actually doing it. He needs to up the resistance, maybe even do jack knife planks on the ball.

Yeah. My sister recommended I start doing those. I feel like the carpet in our basement is hindering my ability to use the stability ball properly though. :/

Need to get that shit refinished in the spring.

quote:

Originally posted by Miss Pie Right? What's the point/benefit of doing planks for 4 minutes?

I don't know. Have you benefited from your routine more than I have from mine?

I don't know. Have you got any pictures to show your progress?

No, but now my bodyfat is down I can see my abs fine. I'm more interested in strength and endurance. In a couple of months of sporadic core work I've more than quadrupled my plank time, tripled my number of leg lifts, despite being set back by flu and back problems.

I r

quote:

Originally posted by SYSTEM-J No, but now my bodyfat is down I can see my abs fine. I'm more interested in strength and endurance. In a couple of months of sporadic core work I've more than quadrupled my plank time, tripled my number of leg lifts, despite being set back by flu and back problems.

The fact that you're doing 4min of planks illustrates quite well how much work you've done with your core No need for pictures.

I think you'll get a serious challenge from adding in a swiss ball.
Will help your back out more too as you tend to use more muscles to stabilise yourself.

I really want to go for a run and/or play basketball tonight but my hamstring is still fucked. Stupid injuries

Can you actually explain the issue, rather than just being incredulous? I don't get it. I haven't heard or read anything about recommended durations for the exercise, I thought I could only do one or two minutes at the start I hadn't been targeting my core and it was very weak. I don't usually do isometrics and the planks have only been a stop-gap measure for the last few weeks.

And I don't want to buy a swiss ball. If planks are useless without equipment I'll switch exercises again.

They aren't useless without equipment, but why wouldn't you want to incorporate the use of more muscles into the exercise? I mean, if you like challenging yourself and want to strengthen your core, it would be kind of silly not to.

Besides, stability balls are great for so many other exercises. An essential piece of gym equipment imo.

thats why men are more stable than women

quote:

Originally posted by SYSTEM-J Can you actually explain the issue, rather than just being incredulous? I don't get it. I haven't heard or read anything about recommended durations for the exercise, I thought I could only do one or two minutes at the start I hadn't been targeting my core and it was very weak. I don't usually do isometrics and the planks have only been a stop-gap measure for the last few weeks. And I don't want to buy a swiss ball. If planks are useless without equipment I'll switch exercises again.

There's different variations of planks. Try doing those if regular planks are too easy. Doing them for 4 minutes to get something out of it is a waste of time imo. I'd rather do something harder for 30 seconds to 1 minute and be done with it.

Stability balls are the biggest lie in the exercise world.

running on the treadmill now for 10 mins daily. after that my leg starts to kill. added some small plyometrics that isnt too hard on the knees. I dont see me burning the amount of fat i want to by doing this....but something is better nothing. last time i weighed myself i was 210 lbs. I want to get down to 190 without dropping the muscle mass I have gained during my year of rehab.

my knee feels good. it still hurts but its nowhere near to how bad it was even 2 months ago. still working legs out 3 times a week trying to get the strength back. I work it hard for 3 weeks, 3 times a week and then rest for a good week and a half to let it heal and get the inflammation down.

quote:

Originally posted by Vivid Boy running on the treadmill now for 10 mins daily. after that my leg starts to kill. added some small plyometrics that isnt too hard on the knees. I dont see me burning the amount of fat i want to by doing this....but something is better nothing. last time i weighed myself i was 210 lbs. I want to get down to 190 without dropping the muscle mass I have gained during my year of rehab. my knee feels good. it still hurts but its nowhere near to how bad it was even 2 months ago. still working legs out 3 times a week trying to get the strength back. I work it hard for 3 weeks, 3 times a week and then rest for a good week and a half to let it heal and get the inflammation down.

why so much rest.. you should never just fully rest for a week.. just take that week easy.

You'll ruin your porgress that way.. I took a 3 month hiatus and now its a fucking mission just to get back to basics.

because it takes the full week for it to feel normal. After 3 weeks of working it hard it feels like tendents are ripping apartand i can barely walk. once i take that week off and come back it feels 10x greater then the last cycle. You're body needs some rest sometimes. A week is a perfect amount of time to let everything heal up

quote:

Originally posted by SYSTEM-J A week on and I go back down into the basement, stare that barbell in the eye and pluck it off the floor and put it onto the bench with no problems.

System-J recounting a story in present tense. What a sad, sad day. And after it started so well, with three fart jokes in a row.

quote:

Originally posted by SYSTEM-J Damn. How far can you run at the moment? I was going to try a half marathon for this year, but if you're going to do the full 26 miles I'd feel a bit of a pussy.

A month ago I decided to go for a 10-15km run. I got lost and ended up running 25 instead. In four years, the furthest I'd prior to that was about 10k, and even then very infrequently.

I've since realised that I subconsciously ignore where I'm going: I actually like the challenge of getting lost and slogging home. Directly after that particular episode, I had to spend about an hour in the shower doing the old hot/cold before I was even able to walk. Very, very stupid.

As you said with the planks though, I just love the mental battle. I always take money with me in case anything goes wrong. However, once you have beaten that much pain for 3 or 4 hours, getting motivated about working, doing chores et cetera becomes amazingly easy.

Stylistic decision, you prescriptive bastard.

quote:

Originally posted by SYSTEM-J Stylistic decision, you prescriptive bastard.

Yeah, I was kind of joking. I write certain special things in present tense, but it's a pet hate of mine that orally, past tense is becoming practically obsolete.

Man, I really want to go down to the basement and hit the weights, because I've been slacking all week, but I'm really tired from being out last night and the temptation to just go to sleep is almost overwhelming.

J, I think you took that the wrong way. I was just making a suggestion that you could get an even better workout for your core by increasing the intensity with your planks. You don't have to buy a swiss ball of course, but they are so useful for a bunch of exercises that it's handy to have one

I didn't mean to sound defensive, I just don't really understand what the correct practice is with isometrics and your abs, so I'd appreciate an explanation of the principles. I've heard a lot of mixed messages about abs - some people say you should do high-intensity and low-rep like everything else, others say that leads to "golf ball abs" and that frequent low-intensity work is better.

Yep that's pretty much spot on. If you do lots of crunches for example you will end up with those "golf ball" type abs. Now it all depends on whether you like that or not.
Static exercises like the plank give you what I believe are better looking, flat abs. The advantage though is that you're getting a better overall core workout as you're working all of the muscles, rather than focusing on just the central abs like you would with crunches.

Considering the fact that you're doing 4 minutes of static planks, you sound like your core is already fairly strong. The most I ever see suggested is 90-120 seconds, times 3-4 sets with 30secs rest (max) in between. So, I would say that increasing the resistance by placing your legs or arms on something higher up would give you a core workout your abs aren't used to, nor your back. Which means they would get even stronger.
The beauty of the swiss ball is the fact that it's generally unstable, so you'll end up using a lot of the muscles on the sides that generally don't get too much of a workout when doing normal planks on the floor because your larger muscles are taking the load. Sort of like doing a bench press with a free weight, rather than with the Smith machine. You get a much better workout with the free weight because you need to use your stabilising muscles to keep you from tilting over.
As a simple replacement, grab a few pillows, pile them on top of each other and then do the planks on that (elbows/forearms on the pillows0. You should feel the difference straight away.

Hey All!

I check in on this thread from time to time, and I've seen lots of good advice/motivation given. I'm an exercise enthusiast myself... and I'm usually too shy to contribute. But I wanted to say that as far as core work is concerned, planks are fantastic way to go. Of course, other dynamic core stabilization exercises should be incorporated, however, forget about doing the old school "crunches" for any functional benefit.

Your abs are should be conditioned for endurance, as they are almost constantly engaged no matter what you do, and with that being said, doing any kind of concentric type exercises (e.g. crunches) to "isolate" your abs really doesn't help you in a functional way.

check out this link of a classmate of mine (if you feel like it):

http://www.youtube.com/user/rpruett2#p/u/2/qriCPSDAMps

So, when I saw him doing all that shit with the ropes I was like, "dude, what are you working on? Shoulders?" Lol. He was like, "That's core work bro."

Point being, it's just like what Fledz was saying... the plank incorporates not only your abs, but many other synergist muscles as well.

You can't change the 'shape' of any muscle, including your abdominals. You can change the size. The difference between "flat" and "golf-ball" abs is basically strength trained and non-strength trained. So if you use weighted resistance to strengthen your abs, they will grow and get a "golf ball" look. If you do a million reps a day of X ab endurance exercise your abs will grow very little while staying "flatter" and relatively weaker.

Either way, how much you can actually see your six pack is 99 percent determined by how much body fat you have, not in what manner you work your muscles. The most important difference is that you can either have strong abdominals to support strong lifts and a strong lifestyle, or not. If all you care about is how they look, you're better off ignoring abs almost altogether and focus on extreme cardio and dieting.

quote:

Originally posted by DancingMonkey You can't change the 'shape' of any muscle, including your abdominals. You can change the size. The difference between "flat" and "golf-ball" abs is basically strength trained and non-strength trained. So if you use weighted resistance to strengthen your abs, they will grow and get a "golf ball" look. If you do a million reps a day of X ab endurance exercise your abs will grow very little while staying "flatter" and relatively weaker.

Size and strength are not the same thing. You can strengthen a muscle without stimulating hypertrophic growth. I want strong stomach muscles and I would like them big enough that I don't have to have a painfully low bodyfat to see them, but I do not want to over-develop them through the wrong training.

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