It works, but it pisses me off because you can't just reach a certain number of reps. I hate things that don't fall into discrete reps. They work, but I can never keep them in a routine for long.
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Thread: What's your take on the PLANK?
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04-12-2012, 09:16 PM #31
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04-12-2012, 09:21 PM #32
The current world record (according to Guiness World Records) for the plank position is 1 hour 20 minutes and 5.01 seconds, set in Naperville, IL on 3 December 2011 by 54 year old George Hood.
[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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04-12-2012, 09:56 PM #33
- Join Date: Nov 2009
- Location: Oviedo, Florida, United States
- Age: 43
- Posts: 997
- Rep Power: 416
I prefer to do planks with legs elevated about body level (rest my feet on an ottoman). 2 min each side with 15 sec rest between. I will Often lift one leg at the 1 minute mark for side planks and alternate legs for normal position. After reading some of these post I'm tempted to see how long I can hold one.
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04-13-2012, 02:03 AM #34
- Join Date: Oct 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 1,315
- Rep Power: 0
During basic training I held the record plank for 11 minutes, and I was shaking like a sh!tting dog by the end of it. We all had a competition in the room, and the closest guy got just under 6 minutes. Going to try this again soon.
-YOU CANNOT ATTAIN ANYTHING VALUABLE WITHOUT SACRIFICE-
"Live for nothing, or die for something"
-RAF Regiment-
I RAPE BACK, true story.
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04-13-2012, 04:47 AM #35“Man – He sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.
And then he is so anxious about the future that he does not enjoy the present;
the result being that he does not live in the present or the future;
he lives as if he is never going to die, and then dies having never really lived.”
-Dalai-
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04-13-2012, 06:40 AM #36
- Join Date: Oct 2007
- Location: Oregon, United States
- Age: 87
- Posts: 15,286
- Rep Power: 126844
The plank and side plank are two of the best exercises in existence for building core endurance and support. Might not be the best ones for emphasizing a six-pack, but for me they're much more necessary because muscular endurance -- not strength -- has been shown to be the most important factor in reducing lower back pain.
Also FYI, Stuart McGill advises that for planks it's more beneficial to do multiple sets of shorter holds (~10 seconds) rather than extended holds since due to the form issues and motor control errors that creep in with fatigue.***Anyone With "Crew" in Their Signature Sucks Balls Crew***
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04-13-2012, 07:01 AM #37
if you add weight they arent just going to build muscular endurance and not strength.. they will effectively build both.. strength endurance.
and i wont be messing about with no 10 seconds planks either. i think that probably geared more towards beginners? holding a plank with good technique is easy when you've been doing them long enough (months for me).
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04-13-2012, 07:24 AM #38
- Join Date: Oct 2007
- Location: Oregon, United States
- Age: 87
- Posts: 15,286
- Rep Power: 126844
Like I said, I'm approaching it from the perspective of injury prevention (for a prior lumbar herniation). Per McGill, once the regular planks get too easy it's better to increase difficulty rather than duration, such as:
- plank with one arm and leg elevated
- plank with forearms on Swiss ball (progressing to moving elbows in circles while maintaining plank position)
- rotating back and forth on side planks while maintaining body alignment
- etc.
YMMV.***Anyone With "Crew" in Their Signature Sucks Balls Crew***
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04-13-2012, 08:21 AM #39
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04-13-2012, 09:30 AM #40
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04-13-2012, 11:33 AM #41
hurt my lower back deadlifting twice this year, so im going to stop deadlifting and squatting until i get my core stronger
[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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04-13-2012, 12:05 PM #42
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02-01-2023, 03:28 AM #43
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