T Nation

Volume of abs/ core work question


#1

Hey guys,

Stopped lifting to fix my postural issues (being my weak core, bad glute activation etc)

I am currently doing 5 sets of planks for max time, every other day but i think i am approaching this too much as if it was a weighted lift and i think i should up the volume (a lot?).

Can anyone advise me on something too work towards volumewise?

I see people doing 30 mins ab circuits in the gym all the time, but it always seemed kind of pointless to me, but now i am starting to think that if i am not going to add weight i should aim to add volume every time.

So i am basically looking for a planking "program". by the way i do the rkc planks.


#2

I’m not so sure that stopping lifting entirely to fix a weak core is the way to go. In fact, I’m pretty convinced it’s a bad idea.


#3

[quote]Yogi wrote:
I’m not so sure that stopping lifting entirely to fix a weak core is the way to go. In fact, I’m pretty convinced it’s a bad idea.

[/quote]

It is turning out to be a very good idea, anyway was asking about core workouts…


#4

[quote]Respeezy wrote:

[quote]Yogi wrote:
I’m not so sure that stopping lifting entirely to fix a weak core is the way to go. In fact, I’m pretty convinced it’s a bad idea.

[/quote]

It is turning out to be a very good idea, anyway was asking about core workouts…[/quote]

well, good luck with it


#5

You have to workout underactive muscles. Weak core and bad glute activation are not postural issues. Anterior pelvic tilt is a postural issues. Those are just weak points that a proper workout plan will take care of. Not plank for 5 sets for max time. There is something called google that you can use in finding plank workouts. Also if you want a postural assessment just google the opt model with nasm. It sucks butt (I’m NASM certified, CES, PES, Certified Golf Specialist) but you seem interested in workouts that suck butt.

Thaaaaaaaaaaaaaaanks


#6

Once you can plank correctly, its time to progress. You’ve learned how to align yourself, and keep a neutral spine from planks.

Now try “Stir the Pot” or the ab wheel on your knees. Maintain good position, and do like a plank position, only in a more challenging way. Don’t do volume for the sake of volume. Do exercises correctly, then progress to a similar volume of tougher exercises.

Try sidebends and standing knee raises with bands around your knees or feet. Or whatever else seems do-able. But be sure to stay in good position! Bring what planks taught you into the rest of your lifting.


#7

[quote]FlatsFarmer wrote:
Once you can plank correctly, its time to progress. You’ve learned how to align yourself, and keep a neutral spine from planks.

Now try “Stir the Pot” or the ab wheel on your knees. Maintain good position, and do like a plank position, only in a more challenging way. Don’t do volume for the sake of volume. Do exercises correctly, then progress to a similar volume of tougher exercises.

Try sidebends and standing knee raises with bands around your knees or feet. Or whatever else seems do-able. But be sure to stay in good position! Bring what planks taught you into the rest of your lifting.[/quote]

Thanks for replying, i dont think its time to progress yet, still seem to have too much trouble doing a good plank/ maintaining good spinal position. I’ll try the stir the pot and the other exercises you suggested though, thanks.


#8

[quote]Respeezy wrote:
Hey guys,

Stopped lifting to fix my postural issues (being my weak core, bad glute activation etc)

I am currently doing 5 sets of planks for max time, every other day but i think i am approaching this too much as if it was a weighted lift and i think i should up the volume (a lot?).

Can anyone advise me on something too work towards volumewise?

I see people doing 30 mins ab circuits in the gym all the time, but it always seemed kind of pointless to me, but now i am starting to think that if i am not going to add weight i should aim to add volume every time.

So i am basically looking for a planking “program”. by the way i do the rkc planks.[/quote]

The RKC planks/ prone bridges.
What exactly is your goal?
Are you rehabbing something?
Because like it had been said excluding weight lifting or resistance training might not be a good idea.

I really don’t know how one would progress on RKC planks, since they a really good activation drill more so than a actual excerise, in my opinion.
Most people shoot for maximum tension in the RKC plank, but try to superset them with kettlebell swings (RKC swings ). Only wayto progress on those that i can think of.


#9

[quote]Respeezy wrote:

[quote]FlatsFarmer wrote:
Once you can plank correctly, its time to progress. You’ve learned how to align yourself, and keep a neutral spine from planks.

Now try “Stir the Pot” or the ab wheel on your knees. Maintain good position, and do like a plank position, only in a more challenging way. Don’t do volume for the sake of volume. Do exercises correctly, then progress to a similar volume of tougher exercises.

Try sidebends and standing knee raises with bands around your knees or feet. Or whatever else seems do-able. But be sure to stay in good position! Bring what planks taught you into the rest of your lifting.[/quote]

Thanks for replying, i dont think its time to progress yet, still seem to have too much trouble doing a good plank/ maintaining good spinal position. I’ll try the stir the pot and the other exercises you suggested though, thanks.[/quote]

Farmer gave you the best advice. I totally agree with Farmer, but this is assuming that you are keeping your hips in a neutral position when planking, then again it depends on your goals, and if you should be keeping hips in neutral or keeping an anterior pelvic tilt, since the RKC plank encourages that to an extent.

Sorry if that doesn’t make sense, English is kicking my arse today.


#10

With yogi on this one, I would not stop my other lifting.

If your open to alternatives and really want a strong core join a boxing or mma club. A different route I know but very very effective.

If you want to stick to the original plan then as stated above, roll outs, stir the pot are great. I would use them to supplement my training not replace it though. Squats, dead, chins and overhead press while learning to use your core will always come first in my opinion.


#11

[quote]sam_I_am wrote:

[quote]Respeezy wrote:
Hey guys,

Stopped lifting to fix my postural issues (being my weak core, bad glute activation etc)

I am currently doing 5 sets of planks for max time, every other day but i think i am approaching this too much as if it was a weighted lift and i think i should up the volume (a lot?).

Can anyone advise me on something too work towards volumewise?

I see people doing 30 mins ab circuits in the gym all the time, but it always seemed kind of pointless to me, but now i am starting to think that if i am not going to add weight i should aim to add volume every time.

So i am basically looking for a planking “program”. by the way i do the rkc planks.[/quote]

The RKC planks/ prone bridges.
What exactly is your goal?
Are you rehabbing something?
Because like it had been said excluding weight lifting or resistance training might not be a good idea.

I really don’t know how one would progress on RKC planks, since they a really good activation drill more so than a actual excerise, in my opinion.
Most people shoot for maximum tension in the RKC plank, but try to superset them with kettlebell swings (RKC swings ). Only wayto progress on those that i can think of. [/quote]

My goal now is basically to have a strong core good posture and thereby a good base to start lifting again an build my strength on a solid foundation, instead of on the card house that i started building it on in the past, not really rehabbing injuries but trying to fix Lordosis, weak abs, bad control of my glutes, tight hipflexors, scapular dyskinesis, weak obliques, tennis elbow etc lol.
Lifting for the past year has been a slur and i ended up irritating mostly my back even more than it already is irritated from daily activties.
Is bad form the cause? Yes definitely, but i think the bad form is say 90% caused by me just not having drilled enough movement with a solid neutral spine tensed abs glutes etc.
So thats what i am trying to build now so i can focus on other cues during the lifts instead of 5 things at the same time.

Basically i want to hit the exerises i am doing, scaption, planking , push up plus etc really really hard for say 2 months and from there try to start lifting again.
I am just not exactly sure how i should progress on these exercises for maximal benefit, thats why i made this topic.


#12

I know this sounds a bit unstructured but with core exercises i tend to do them till it hurts and I’m shaking like a shiting dog. Maybe that’s just me. If doing roll outs, it’s until I fall on my face, sit ups until I cramp and can’t stand up straight etc. I don’t worry about counting reps or timing. But that’s from my boxing background and it’s always worked for me

There was a good article on here called ironcore with some good info. Maybe check that out if you can find it or there are many other that will provide a bit more structure. Maybe do a bit of searching and reading.


#13

saw post in injuries rehab cut back tea increase water find swiming pool jump in deep end contrast showers or bath hot shower or bath before bed time
i have alot of medical issues (bad life chocies) takes time to learn what works dont work
but keep learning and roll with it


#14

[quote]kd13 wrote:
I know this sounds a bit unstructured but with core exercises i tend to do them till it hurts and I’m shaking like a shiting dog. Maybe that’s just me. If doing roll outs, it’s until I fall on my face, sit ups until I cramp and can’t stand up straight etc. I don’t worry about counting reps or timing. But that’s from my boxing background and it’s always worked for me

There was a good article on here called ironcore with some good info. Maybe check that out if you can find it or there are many other that will provide a bit more structure. Maybe do a bit of searching and reading.[/quote]

Found the article will check it, yeah i am (re)searching and reading a lot.


#15

[quote]cavemansam wrote:
saw post in injuries rehab cut back tea increase water find swiming pool jump in deep end contrast showers or bath hot shower or bath before bed time
i have alot of medical issues (bad life chocies) takes time to learn what works dont work
but keep learning and roll with it
[/quote]

You have some studie or something that suggests the tea isnt hydrating as much as plain water? I would be very interested in that since i drink a huge amount of it daily.


#16
  1. Er…go to the search box, type in ‘abs’ or ‘plank’

  2. You seem to have all the answers so why waste your time asking questions


#17

saw story on news about some teas have a substance in them that in large amounts cause problems
could be wrong but i thought teas are mild diuretic
to be sure google the type tea u drink to see


#18

[quote]Respeezy wrote:

[quote]sam_I_am wrote:

[quote]Respeezy wrote:
Hey guys,

Stopped lifting to fix my postural issues (being my weak core, bad glute activation etc)

I am currently doing 5 sets of planks for max time, every other day but i think i am approaching this too much as if it was a weighted lift and i think i should up the volume (a lot?).

Can anyone advise me on something too work towards volumewise?

I see people doing 30 mins ab circuits in the gym all the time, but it always seemed kind of pointless to me, but now i am starting to think that if i am not going to add weight i should aim to add volume every time.

So i am basically looking for a planking “program”. by the way i do the rkc planks.[/quote]

The RKC planks/ prone bridges.
What exactly is your goal?
Are you rehabbing something?
Because like it had been said excluding weight lifting or resistance training might not be a good idea.

I really don’t know how one would progress on RKC planks, since they a really good activation drill more so than a actual excerise, in my opinion.
Most people shoot for maximum tension in the RKC plank, but try to superset them with kettlebell swings (RKC swings ). Only wayto progress on those that i can think of. [/quote]

My goal now is basically to have a strong core good posture and thereby a good base to start lifting again an build my strength on a solid foundation, instead of on the card house that i started building it on in the past, not really rehabbing injuries but trying to fix Lordosis, weak abs, bad control of my glutes, tight hipflexors, scapular dyskinesis, weak obliques, tennis elbow etc lol.
Lifting for the past year has been a slur and i ended up irritating mostly my back even more than it already is irritated from daily activties.
Is bad form the cause? Yes definitely, but i think the bad form is say 90% caused by me just not having drilled enough movement with a solid neutral spine tensed abs glutes etc.
So thats what i am trying to build now so i can focus on other cues during the lifts instead of 5 things at the same time.

Basically i want to hit the exerises i am doing, scaption, planking , push up plus etc really really hard for say 2 months and from there try to start lifting again.
I am just not exactly sure how i should progress on these exercises for maximal benefit, thats why i made this topic. [/quote]

I believe that having resistance training program will go a long way in helping improve your postural issues.
Different cues for different issues, but add many coaches have said, it’s not the excerise, it’s how you perform it.

You need to break down a movement into segments, if it is too complicated for you, not remove it altogether.

Post videos of your lifts for feedback.

Give that a try.


#19

Can I ask you to post what you are currently following?
I hope there is more to your training sessions than just prone bridges.


#20

[quote]sam_I_am wrote:
Can I ask you to post what you are currently following?
I hope there is more to your training sessions than just prone bridges. [/quote]

I am currently not following any “program”, recently stopped lifting and now doing some excercises my physical therapist gave me and added some planks.
Made this topic for that reason, id like a program that adresses these issues.
Found foundation one from gymnastic bodies today and currently looking into it, t has scapular work, lots of core work etc. So maybe that was what i was looking for. I am definitely not returning to powerlifting before i feel i have somewhat of a healthy ( strong, stable) body.