do planks actually bring gains?

>>38318076
Bump because I too would like to know.

>>38318076
Yes. They are good for core and abs, they are good for progressing into a front lever.

>>38318076
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

>>38318380
fuck you say to me nigger

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

>>38318413

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

>>38318413
startbodyweight says there's very limited benefits in going past 60seconds, but i dont know his sources

>>38318509
this implies ofc that you move to harder plank variations after you can hold one for 60seconds

>>38318509
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

>>38318413

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.

>>38318380
i'll shank ya m8

>>38318355

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.

>>38318380
Don't worry, I'll take good care of your mother when you're gone...

>>38318380
Don't give your phony advice fag

>>38318530
Thanks bro. I've been really confused by this for a while now. This makes a lot more sense.

>>38318380
Be careful around stairs.

>>38318521
shit m8 ive been doing his routine, but i don't wanna destroy my tendons, what do I do

>>38318380
I heard the mayonnaise is real slimy here in eastern europe

>>38318076
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

>>38318380
I wouldn't drink water again if I were you nigger

>>38318380
some of you guys are alright. don't go to the planet fitness in milwaukee tomorrow

>>38318380
bitch ill come find you and shit in your mailbox

>>38318380
Has Anyone Really Been Far Even as Decided to Use Even Go Want to do Look More Like?

>>38318355
Planks are useless and on par with '100 situps a day xDD' memes.

So FUCK OFF AND JUST SQUAT + DEADLIFT

>>38318380
1v1 me irl m8 ill rek u i swer on me mum

File: piano man.jpg (74KB, 500x490px) Image search: [Google]

74KB, 500x490px

>>38318380
i'll find for this and i will eat all your scoops

>>38318379

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.

>>38318380
Fuck off fag

>>38318380
Keep your head on a swivel.

>>38318380
I was born on the edge.

>>38318355
hello seth

>>38320149
May the will of the brown star guide me

>>38318380
hope you like dicks in and around your ass faggot

"May the will of the brown star guide me"

>>38320149
May the will of the brown star guide me

>>38318380
I will dance on your grave

>>38318380

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

>>38320149

May the will of the brown star guide me

>>38318380
Don't get me confuzzled because I might bop ya one

>>38320149
May the will of the brown star guide me

>>38320149
May the will of the brown star guide me

>>38318509
Dunno man, first 60 seconds of a plank is very easy you barely feel anything, the burn kicks in after that.

>>38320170
nice meme

>>38320149
May the will of the brown star guide me

>>38318380
Oi m8

>>38320149
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.

>>38318380
Be careful next time you get in a car

>>38320149
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

>>38320149

May the will of the brown star guide me.

>>38318380
I will pee your poop mate

>>38318380
I want to make love to you... right in the pimple... with MY DICK.

>>38320149
May the will of the brown star guide me

>>38320149
May the will of brown star guide me

>>38318380
You shouldn't use dumbbells anytime soon

>>38318380
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.

>>38320149
"May the will of the brown star guide me"
pls

File: P9OMCU.gif (942KB, 320x240px) Image search: [Google]

942KB, 320x240px

>>38318559
>he bought into the tucked lever meme
Hello, how's that bent arm lever going?

>>38319429
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.

>>38320170
Hey bby.

>>38320975
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.

>>38318380

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

>>38318380
Talk like that again and I'll see to it you get your words back into you

>>38318380
Bro I don't know what you heard but the squat rack is fucking off limits for you.

>>38320149
May the will of the brown star guide me

>>38318380
Aye u cheeky cunt ill fuk ur mom m8 u no lifting m8

>>38320149
May the will of the brown star guide me

>>38318380
I'll hurt that thing you like

>>38320149
May the will of the brown star guide me.

>>38318380
want a tour of the basement, mate?

>>38318076
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
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

>>38318380
don't let the door hit you on the way out dipshit

>>38318380
ill stick the blunt end of a meat cleaver up your nostril.

>>38320149
May the will of the brown star guide me

>>38318380
god bless

>>38320149
This ass in my face to sniff please.

Bind me and force me to breathe you.

Thx.

>>38318380
Don't go near me boy

>>38320149
May the will of the brown star guide me

>>38318413
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.

>>38318380
I'll strike you down faggot, with the will of the gods.

>>38320149
May the will of the brown star GUIDE me

File: c5b8b884d48beaabf37475c668b2705c9847b2ad5d6883598f5b4795a0d963de_1.jpg (46KB, 800x803px) Image search: [Google]

46KB, 800x803px

>>38318559
What's before tucked ?I can even do tucked. Help plz !*!";$(!"

>>38320149
May the will of the brown star guide me

>>38320149
May the will of the brown star guide me

>>38320149
may the will of the brown star guide me

>>38320149
May the will of the brown star guide me

>>38320149
May the will of the brown star guide me

>>38320149
May the will of the brown star guide me.

>>38318076
Side planks are particularly challenging and an exercise in misery

>>38320149
May the will of the brown star guide me

>>38318076
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

>>38323275
I guarantee those work your obliques more than those other lifts if done properly

>>38323338
You mean an oblique isolation exercise targets obliques better than exercises that involve no obliques at all? Wow

>>38323275
>implying most people on this board can do dead hang pullups

>>38323338
u cant be serious m8

>>38323378
its an oblique isolation exercise you mong

File: 1467762340345.jpg (44KB, 474x474px) Image search: [Google]

44KB, 474x474px

>>38323409
>isolation

go back to your FLEX magazine m9

>>38323436
>not doing isolation work
stay DYEL

>>38320149
May the will of the brown star guide me

File: 1436661899405.gif (2MB, 300x173px) Image search: [Google]

2MB, 300x173px

>>38323447
isolation work is the home of the DYEL newfriend

>>38320149
May the will of the brown star guide me

>>38318380
Oh you've gone and done it and now it needs to be stopped and you're doing it and it stops

>>38320149
May the will of the brown star guide me

>>38320149

May the will of the brown star guide me

>>38318380
what the fuck did you just fucking say about me

>>38318380
Hey man....

HEY....watch out there man, don't do that around me man.

Okay....

HEY!

>>38318380
huhuhuhuh HEY! ill get you!

>>38318530
How long do you rest in between sets

>>38318380
fucking faggot dont post this shit again

>>38318380
Ayy lmao

don't forget to brush your teeth

>>38318355
Should i plank with the arms straight?

>>38320149
May the will of the brown star guide me

>>38318380
You better not do any planks around me, or else I'm going to put my wood into you.

>>38318380
I'll make sure that when they say your name, it's never without mentioning mine

>>38318380
wut de fuk m8

>>38318380
fucking gungans

>>38322484
How do you plank explosively? Do you get in the plank position and just start screaming or something? Your literally holding still

>>38320149
May the will of the brown star guide me

>>38320149
May the will of the brown star guide me

>>38319429
It is beneficial to be a master of my own body weight

May the will of the brown star guide me

>>38320149
May the will of the brown star guide me

>>38325260
Hahahaha. Good one m8. I mean I engage all the muscles that are meant to be activated as hard as I can and hold that for no more than 10 seconds.

>>38325911
How long do you rest in between the 10 second reps?

>>38325924
Today was 5 seconds while I changed from side to middle to side to back single leg bridges. Something a bit different. But if you're really going for it 20-30 seconds I found works well.

>>38318380
file deleted, what was it?

>>38320149
May the will of the brown star guide me

>>38320149

May the will of the brown star guide me

pls let me be happy just this once

>>38318334
>>38318076
Nice samefag, faggot.

>>38320149
May the will of the brown star guide me

File: treegains.jpg (13KB, 221x228px) Image search: [Google]

13KB, 221x228px

>>38326106
You're curious are you pushkin? Dobrev, don't you know curiosity make the stiff cat?

>>38326241
I'll put you in the washing machine

>>38318380
mirror this please

>>38326106
>>38326324
check
>>38326241

>>38326241
mate ill "accidentally" drop weight plates on your feet until you are mildly sore and irritated watch out m8

>>38320149
May the will of the brown star guide me

>>38320149
May the will of the brown star guide me

may the will of the brown star guide me

>>38320149
May the will of the brown star guide me

>>38320149
May the will of the brown star guide me

>>38318076
ya if you're gay

>>38320149
May the will of the brown star guide me

>>38319593
you 99% have "frozen" scapulas, do wall extensions and shoulder dislocates. And scapular shrugs/pushups

>>38320149
May the will of brown star guide me

>>38320149
May the will of the brown star guide me

>>38320149
May the will of the brown star guide me

>>38324691
Bent arms is okay, it works the delts a bit.
But straight arm is good as well, and along with hips raised and on toes it can become a good preparation for further planche work.
But it does not help with planches directly, it just helps getting down the hollow position and feeling.

>>38320149
May the will of the brown star guide me

>>38318380
Watch out bro, don't test me.

>>38320149
May the will of the brown star guide me