Thread 76789390

Added 3min per side of side planks to the end of each workout, and holy fuck are these things hard.

>>76789390 (OP)
Planks and all their variations feel like a waste of time to me. At my peak I was doing 3 sets of 3 minutes planking and still not seeing gains.
Now I mostly do russian twists and weighted situps.

>>76789519
Add weight. A 30lb weighted vest turned pla ks from a trivial joke to a physical challenge for me.

>>76789519
make it harder instead of going for the isometric equivalent of high volume.
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or move smoothly through side plank - plank - other side plank
it makes sense to have some reluctance to experiment with exercises, because you can easily discover a dangerous variation, but you look for prior work. (While writing this post I wondered if pressing a weight forward with the free hand would make for additional core work, but the shoulder hated that idea.)
the Progressive Calisthenics Manual has a side lever progression that starts with four side planks and then goes into dragon flags

>>76789530
Based advice. Weighted planks are the best

>>76789390 (OP)
>>76789530
>>76789519
>>76789614
>>76789635
>Based advice. Weighted planks are the best

no bot, the side-plank works fine u just gotta do one thing while side-planking to make it work obliques instead of lats (it bothers shoulders also if u mechanically do it with right angles)
>what is it hooman?
u gotta roll torso onto the way you look at a tad - not much but just enough so that centre of gravity shifts forward - your obliques will take over from lats and now it works :D

i also fixed crunch and dragon flag so that it now does abs not psoas:

>>76791256
>i also fixed crunch and dragon flag so that it now does abs not psoas:

>>76787468
>so the only way to train abs is to switch off iliopsoas
>i've got TWO setups now to achieve that :D
1: upper abs
>dragon flag bot with legs folded in knees and hips atop pelvis/torso
>lift your leg up standing high as it goes, then bring it to your chest closer with hands - this is the positioning u are aiming for cause it's beyond psoas' capability to do more hip flexion - it's switched off
>lie on back on the floor with 2 light dumbbells in outstretched arms, move dumbbells past head (gives u necessary counterbalance) and fold legs in hips and knees on pelvis/torso, lift your butt off ground with only head and upper back as support
>watch out for legs trying to flex - that's psoas wanting to take over from abs, keep em relaxed and folded
2: lower abs
>take a pillow and shove it beneath your lumbar spine as u lay flat on the floor - it should be slightly uncomfortable that's how much padding u need
>crunch - that's it, providing leverage point above psoas origin isolates abs from iliopsoas and switches the latter off - legs are completely soft
>did it yesterday and i feel it mostly in lower abs, interestingly while i was doing it i felt it mostly in upper abs :D
>the uncomfortable feeling in spine goes away as u crunch
>and judging by what grew from what that dragon flag with full hip (and knee) flexion is for upper abs
>and crunch on pillow under lumbar (and soft legs - both have soft legs - this is the proxy for switched off psoas) is definitely lower abs