I work my abbs on their own and only do bench sit ups with a 20kg weight. I normally stretch a little with 1 warm up set and then do 7 sets of 8 reps.I just wanted to no what planks actually do and how I would incorporate them into my 7 sets for ex:would i do 2 bench 1 plank or all bench then planks? I hear they are a core exercise but to be honest I don't really know what that means,can anybody explain?
Thread: How many sets of planks?
06-18-2011, 05:53 PM #1
How many sets of planks?
06-18-2011, 07:44 PM #2
06-18-2011, 08:14 PM #3
I do Front/Left/Right plank 30 sec each x 3 sets. No break. At the end of my workout for legs/abs.CL Orange Triad Multivitamin
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06-18-2011, 08:17 PM #4
- Join Date: May 2011
- Location: Los Angeles, California, United States
- Age: 37
- Stats: 5'11", 167 lbs
- Posts: 100
- Rep Power: 77
BMiller, the real question is: Are 1 minute sets a challenge for you? If not, then I'd up the duration or add some weight to the point that it is a challenge. 1 minute is a nice round number (sort of like 10 reps) but that doesn't mean it's doing any good for YOU personally. Just looking at your profile pic, you seem to have pretty decent abs. I can't imagine 1 minute planks are difficult for you.
My routine, which challenges me quite a bit is:
1 set of unweighted planks as a warmup for about half a minute
2 sets of weighted planks with a 25lb plate on my back for a little over a minute, and I'm shaking and sweating on that last set.
Next goal: 35lb plate for over a minute, then a 45lb plate for over a minute.
I do these at the end of my workouts (whether it's an upper body or lower body day).I'm a really positive person, I guess you could say I'm a total optometrist.
06-18-2011, 08:20 PM #5
- Join Date: Apr 2011
- Location: United States
- Stats: 5'4", 108 lbs
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- Rep Power: 250
I've started doing planks as well but since I don't have any built up ab strength I just hold until I can't anymore, which usually isn't but 45 sec or so. I suppose for someone who has some progressive strength you might want to use weights or some type of resistance. If you aren't pushing yourself you probably aren't doing enough.
06-18-2011, 08:21 PM #6
06-18-2011, 08:26 PM #7
06-18-2011, 10:14 PM #8
- Join Date: Mar 2010
- Location: Florida, United States
- Age: 28
- Stats: 5'11", 190 lbs
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