Do planks actually bring gains?

do planks actually bring gains?

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Bump because I too would like to know.

Yes. They are good for core and abs, they are good for progressing into a front lever.

Yes good for stability and endurance.

Eventually you will want to add more dynamic work in though.

planks are one of the best core exercises there is. they help strengthen the parts that protect and assist the lower back significantly

Yes, but they'll bring more gains with this

Better watch out with those planks op

fuck you say to me nigger

Should I do sets of them or just plank for like 3-4 minutes?

Great question, I also wanna know. I usually do two 1 minute planks after my workouts. Working my way to do 2x2 minutes.

startbodyweight says there's very limited benefits in going past 60seconds, but i dont know his sources

this implies ofc that you move to harder plank variations after you can hold one for 60seconds

source is broscience. diablo is a guy who flares his elbows out from kentucky to china each time he does a pushup. his routine is decent to build muscle, and to destroy tendons

you do reverse pyramids with reps consisting of a set time, like 10s. after each rep you just reset yourself and get back into position. it acts like a minibreak.

Start off with 6-4-2. First set 6 reps x 10s holds, next 4x10, next 2x10. This lets you get in quality work without compromising form.

When you need a challenge, add 1 rep to each set, but don't increase the time.

6-4-2 > 7-5-3 < 8-6-4 etc. all 10 seconds.

i'll shank ya m8

No they aren't.

It goes

>Tucked->Advanced tuck->straddle/one leg extended lever-> front lever

Being able to do dragon flags and hollow holds helps but they arent prerequisites by no means either.

Don't worry, I'll take good care of your mother when you're gone...

Don't give your phony advice fag

Thanks bro. I've been really confused by this for a while now. This makes a lot more sense.

Be careful around stairs.

shit m8 ive been doing his routine, but i don't wanna destroy my tendons, what do I do

I heard the mayonnaise is real slimy here in eastern europe

yes, but after i started doing 1 min easily its doing nothing on me, now i do some calisthenic core workout, look it on youtube, its great and after 2 weeks i can already see and feel the difference

I wouldn't drink water again if I were you nigger

some of you guys are alright. don't go to the planet fitness in milwaukee tomorrow

bitch ill come find you and shit in your mailbox

Has Anyone Really Been Far Even as Decided to Use Even Go Want to do Look More Like?

Planks are useless and on par with '100 situps a day xDD' memes.

So FUCK OFF AND JUST SQUAT + DEADLIFT

1v1 me irl m8 ill rek u i swer on me mum

i'll find for this and i will eat all your scoops

They work for upper back too. I have back issues and planks are the only thing that relieves the pain and help with movements. It's very counter-intuitive, but I'm not complaining.

I love planks.

Fuck off fag

Keep your head on a swivel.

I was born on the edge.

...

hello seth

May the will of the brown star guide me

hope you like dicks in and around your ass faggot

"May the will of the brown star guide me"

May the will of the brown star guide me

I will dance on your grave

I would watch my ass around here if I was you, fucking pinko

May the will of the brown star guide me

Don't get me confuzzled because I might bop ya one

May the will of the brown star guide me

May the will of the brown star guide me

Dunno man, first 60 seconds of a plank is very easy you barely feel anything, the burn kicks in after that.

nice meme

May the will of the brown star guide me

Oi m8

May the will of the brown star guide me

planks and hanging leg raises are the only isolation core exercises i do. i bought into the meme that squats and diddlys were all you needed for core. i found it to be true for a while until i started stalling hard in diddlys. after throwing in some core work my diddlys got stronger so i think theres no reason not to add them.

Be careful next time you get in a car

May the will of the north star guide me

Oh man i fucking love planks, i do them everyday.

Also do hollow holds and l-stand pullups, these fuck you up something fierce

And remember to suck in your gut while doing planks for that stomach vacuum gains

May the will of the brown star guide me.

I will pee your poop mate

I want to make love to you... right in the pimple... with MY DICK.

May the will of the brown star guide me

May the will of brown star guide me

You shouldn't use dumbbells anytime soon

Ya still postin on that bloody pooftah site, ya cunt?

Why are planks so fucking hard to do, almost every time I do them I end up falling over.

"May the will of the brown star guide me"
pls

>he bought into the tucked lever meme
Hello, how's that bent arm lever going?

They are good. Just that. They work abs, core and hips. Of course squats and deadlifts stay superior, but if someone is too poor to own weights or can't afford a gym membership, then planks are a good way to tire muscles out at the end of a workout in just 10-20 minutes.

Hey bby.

Do dips. Do pull ups. Do squats.
That's it, considering you shouldn't have a problem with doing them at all, even in dyel mode.

you messing with little jimmy? because Im his main man, and Im gonna give you a taste of my main hands

Talk like that again and I'll see to it you get your words back into you

Bro I don't know what you heard but the squat rack is fucking off limits for you.

May the will of the brown star guide me

Aye u cheeky cunt ill fuk ur mom m8 u no lifting m8

May the will of the brown star guide me

I'll hurt that thing you like

May the will of the brown star guide me.

want a tour of the basement, mate?

how should I train for planks?
I do ppl and I usually will do planks for 2 minutes 3 times on squat, and deadlift days
Should Increase time or try weighted?
This is the only ab workout I really do
My program
reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

don't let the door hit you on the way out dipshit

ill stick the blunt end of a meat cleaver up your nostril.

May the will of the brown star guide me

god bless

This ass in my face to sniff please.

Bind me and force me to breathe you.

Thx.

Don't go near me boy

May the will of the brown star guide me

I do mine very explosively for no more than 10 seconds before resetting and going again. When you go for long periods all sorts of other muscles start working to hold you in place and your core starts to switch off.

I'll strike you down faggot, with the will of the gods.

May the will of the brown star GUIDE me

What's before tucked ?I can even do tucked. Help plz !*!";$(!"

May the will of the brown star guide me

May the will of the brown star guide me

may the will of the brown star guide me

May the will of the brown star guide me

May the will of the brown star guide me

May the will of the brown star guide me.

Side planks are particularly challenging and an exercise in misery

May the will of the brown star guide me

I don't understand why people make up all the meme exercises. We have shit like deadlifts, pullups, etc. that are just obviously godtier exercises and yet you find retards doing things like in ops pic

I guarantee those work your obliques more than those other lifts if done properly

You mean an oblique isolation exercise targets obliques better than exercises that involve no obliques at all? Wow

>implying most people on this board can do dead hang pullups

u cant be serious m8

its an oblique isolation exercise you mong