T Nation

Never Did Planks Until Now


Holy balls. I've never done planks before and decided to start using them instead of crunches and such last week. Let me just say that I can't remember the last time my abs were so sore after so little work. I do 3 holds for like 25 seconds and am fried. Highly recommended!


Unless you are incredibly heavy then IMO planks are only useful for teaching athletes to keep a neutral spine, Ab-wheel rollouts are a MUCH harder variation...


Planks are a great assisstance exercise, especially if you load a plate or two on your back. 25 seconds is very little time though...


what is the appropriate "heavy" weight? not being smug...generally interested because i have never tried planks


25 seconds can feel like forever depending on how hard your contracting your abs. Great superset that I always like to do is Ab-wheel rollouts 4x10 and Planks 4xF.


What's with all the "Holy shit I did__________ for the first time!" threads?

Just saying...

I'm going to make a "Holy shit did I just shit that?!!!!111!!!"" thread.


Ab workout:

A1) Hanging Leg Raises 3 x 10
A2) Eccentric Incline Cable Crunch 3 x 10

B1) DB Rollouts 3 x 10 slow
B2) Plank DB Lateral Raise w/10lb 3 x 10 each side
B3) Renegade Row w/20lb 3 x 10 each side

C1) Static Pallof Press, 30s each side x 3

Once a week is all ya need.


of topic, u changed ur avatar, nice man looking pretty shredded, nice work (no ghey)


yeah i figured it was about time i show my face around these parts o_O


side and front planks have been instrumental in rehabbing my back injury as well. i definetely plan to make them a permanent part of my injury prevention strategy