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Thread: weighted planks

  1. #1
    Registered User sleeeeeeeeeep's Avatar
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    weighted planks

    I was wondering if weighted planks are a good or bad thing. Would it be better to do planks w/o weight for a long time or start adding weight? (same for side planks) How long should I
    I be able to do a plank before adding weight, how much weight should I add each time?

    Also will planks make your abdominal region smaller by strengthening your transverse abdominis.
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  2. #2
    hamsterbrah Howiester's Avatar
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    Definitely gotta keep the transverse abdominus strong. Same with the upper dorsimus. It's boring...but it's my life.
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    A simple but effective way to do them (side planks), alternate each side, 2x30 secs, next session put a 2.5 lb d/bell on your hip and 2x30 secs. Each session increase the weight 2.5 lb still aiming for the 30 secs, won't be long before you feel the strain. A very good exercise if you're into deads/squats/ohp type of stuff.
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    Registered User BombDonald's Avatar
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    Once you can hit 5 minutes or so, I would add weight. Start with a 45 lb plate on your back.
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    Registered User sleeeeeeeeeep's Avatar
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    thanks for all the tips!
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    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by BombDonald View Post
    Once you can hit 5 minutes or so, I would add weight. Start with a 45 lb plate on your back.
    Start with a 45lb plate?! Don't think so. OP, start lower, just like anything else. Work your way up in 5-10lb increments.
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    Registered User sleeeeeeeeeep's Avatar
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    well I can get a bit over a minute with a 45 on my ass/lowerback
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    Originally Posted by 2020Wellness View Post
    Start with a 45lb plate?! Don't think so. OP, start lower, just like anything else. Work your way up in 5-10lb increments.
    Notice I said "5 minutes or so". If you can hold a normal plank that long, 1 minute with 45 lbs shouldn't be bad at all.
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    Registered User sleeeeeeeeeep's Avatar
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    How much weight should I increase it by when I can do a 45 for 5 minutes?
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  10. #10
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    Originally Posted by BombDonald View Post
    Notice I said "5 minutes or so". If you can hold a normal plank that long, 1 minute with 45 lbs shouldn't be bad at all.
    What is the point of working up to a 5 minute set before moving up in weight though? That would be like working up to a 100 rep set of squats before increasing the weight.
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  11. #11
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    Originally Posted by 2020Wellness View Post
    What is the point of working up to a 5 minute set before moving up in weight though? That would be like working up to a 100 rep set of squats before increasing the weight.
    Just general endurance. I used to follow a lot of Ross Enamait's conditioning stuff during high school and 5 minutes was one of the milestones he recommended shooting for.
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  12. #12
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    Originally Posted by BombDonald View Post
    Just general endurance. I used to follow a lot of Ross Enamait's conditioning stuff during high school and 5 minutes was one of the milestones he recommended shooting for.
    Makes sense. He is definitely on the endurance/explosive end of things.
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