Plank Progressions for Killer Abs - Wanna Be Big Bodybuilding and Weightlifting Forums

Daniel Clough · 05-14-2009, 06:32 AM

Plank Progressions for Killer Abs by Nick Tumminello.

You are putting together your “beach body” program and trying to find that perfect movement to really set off your midsection, but have grown tired of endless crunches…

Well there is one movement that has been proven effective in martial arts and athletics for years. Are you curious now?

It is as simple as “planks”. This article will tell you everything that there is to know about planks including advanced variations for those who are ready to take things up a notch.

Enjoy and discuss. Nick should be about to answer any questions

Jeff Garvin · 05-14-2009, 01:35 PM

Not sure if I should be posting this or not but it is a good article to read about planks. I'm currently a trainer and I dont have any of my clients do planks anymore for some of the reasons in this article. This came from Elitefts.com!

elitefts.com/documents/plank_exercises.htm

For some reason it wouldn't let me put the actual link so just copy and paste that in your web browser.

Maki Riddington · 05-14-2009, 02:38 PM

There are two sides to every argument. In my opinion Dr Yessis could have done a better job at explaining his points. They were too general and could have been easily debated.

At the end of the day, you need to look at exercises and the context that you put them into. Planks may be 'bad" in some cases where in others they are a suitable exercise.

Nick Tumminello · 05-17-2009, 07:59 PM

Hello,

First off, thanks for taking the time to read the article and posting on this forum. I enjoyed reading the EliteFTS article on plank training but have to disagree on many counts.

I'm currently away on vacation and unable to get into my physical therapy texts to post some quotes that back up my article.

I return home on the 24th and plan on writing an in depth reply of why I feel that the comments made in the EliteFTS article are incorrect.

Coach N

samadhi_smiles · 05-20-2009, 03:42 PM

Nick,

I liked the progression series, I will definitely give it a try!

Question: what about adding plates to your back in the traditional plank (or plank with elevated feet)? Do you suggest this for those that can hold the plank easily for 2 minutes or so?

Tom Mutaffis · 05-20-2009, 04:52 PM

Looks like a good way to switch things up for your core training, or to add another movement to the arsenal.

I personally have only done them a few times but some of the variations are quite tough - also a good exercise for "mental training".

Mercuryblade · 05-21-2009, 03:50 PM

Quote:

Originally Posted by Tom Mutaffis

Looks like a good way to switch things up for your core training, or to add another movement to the arsenal.

I personally have only done them a few times but some of the variations are quite tough - also a good exercise for "mental training".

^^
I still like to stick to basic weighted resistances, but some variety can't hurt.

Fenrir · 05-24-2009, 02:30 AM

looks like fun, will be trying these in my next session.

Nick Tumminello · 05-25-2009, 05:55 PM

Quote:

Originally Posted by Jeff Garvin

Not sure if I should be posting this or not but it is a good article to read about planks. I'm currently a trainer and I dont have any of my clients do planks anymore for some of the reasons in this article. This came from Elitefts.com!

elitefts.com/documents/plank_exercises.htm

For some reason it wouldn't let me put the actual link so just copy and paste that in your web browser.

I'm back from vacation and just did an entire Blog post about why I disagree with DR. Yessis's article. My reply turned out be be fairly extensive so I will be continuing it on another new post later this week.

The post is titled "Defending the Abs Plank"

Its located at NickTumminello.com

platypus · 05-27-2009, 01:26 AM

great article. why should planks not be done for over 1minute?

TXslapshot · 06-20-2009, 04:48 PM

Good stuff with the progression. Im going to the throw that into my workout today and see how it pans out.

Daniel Clough · 06-21-2009, 04:32 AM

I've been doing side planks for 3 weeks now - started off with 3 sets of 30 secs and have worked my way up to 40 secs - 45 secs next week!

johnbeau · 06-25-2009, 01:33 PM

Great article...definatly going to include this in my routine j

dolphin · 09-27-2009, 09:28 PM

If Im doing SS and trying to bulk up. How often should I do planks? Daily?

Harlequin18 · 09-28-2009, 01:07 PM

hey just an idea i dont have time to read the plank text so im sorry if it is already mentioned!

instead of adding weights, add instability? i have done it a few times on 2 upturned half exercise balls, u know the ones i mean with the hard bottom and curved inflatable top? anwyay it makes it a real killer, elbows on one feet on the other

enjoy it, let me know what u recon too!

05-14-2009, 06:32 AM	#1
Daniel Clough Soon to be lean... Join Date: Dec 2000 Location: Cambridge, England Posts: 14,370	Plank Progressions for Killer Abs Plank Progressions for Killer Abs by Nick Tumminello. You are putting together your “beach body” program and trying to find that perfect movement to really set off your midsection, but have grown tired of endless crunches… Well there is one movement that has been proven effective in martial arts and athletics for years. Are you curious now? It is as simple as “planks”. This article will tell you everything that there is to know about planks including advanced variations for those who are ready to take things up a notch. Enjoy and discuss. Nick should be about to answer any questions __________________ Wannabebig - Bodybuilding, Powerlifting, Nutrition and Supplement articles Latest Articles - Article Blasts from the Past! \| An Inspiring Interview with Forum Member, Unholy - Part 2 \| To Bulk or to Cut, That is the Question - or is it? AtLarge Nutrition Supplements – Support Wannabebig and use AtLarge Nutrition supplements to help you get big and STRONG!! My WBB Workout Journal - Cloughies journal – getting stronger, leaner and fitter Last edited by Daniel Clough; 05-14-2009 at 06:32 AM..

05-14-2009, 01:35 PM	#2
Jeff Garvin Wanna gain 20lbs! Join Date: May 2009 Location: W. Springfield, MA Posts: 125	Planks Not sure if I should be posting this or not but it is a good article to read about planks. I'm currently a trainer and I dont have any of my clients do planks anymore for some of the reasons in this article. This came from Elitefts.com! elitefts.com/documents/plank_exercises.htm For some reason it wouldn't let me put the actual link so just copy and paste that in your web browser. __________________ 26 - 6'0"@180lbs http://www.youtube.com/user/Droll6683 Squat - 295lbs Bench - 240lbs Deadlift - 430lbs Total: 965lbs "If you lift Mickey Mouse poundage’s, all you’re going to get is a Mickey Mouse body." -Stuart McRobert "I know the true strength of a man is not in how much he can lift but how high he can lift others." -Dave Tate SFW! Last edited by Jeff Garvin; 05-14-2009 at 01:37 PM..

05-14-2009, 02:38 PM	#3
Maki Riddington Proud Father Join Date: Jan 2001 Location: Vancouver, B.C. Posts: 15,998	There are two sides to every argument. In my opinion Dr Yessis could have done a better job at explaining his points. They were too general and could have been easily debated. At the end of the day, you need to look at exercises and the context that you put them into. Planks may be 'bad" in some cases where in others they are a suitable exercise. __________________ Maki Fit Blog At Large: Optimize Your Body \| Dynamic Conditioning \| My articles on Wannabebig "Soli Deo Gloria" "Test all things; hold fast what is good.": 1 Thessalonians 5:21 "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!" Romans 7:14-25 "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength." The Art of Judo

05-17-2009, 07:59 PM	#4
Nick Tumminello Wannabebig New Member Join Date: May 2009 Posts: 3	I Disagree Hello, First off, thanks for taking the time to read the article and posting on this forum. I enjoyed reading the EliteFTS article on plank training but have to disagree on many counts. I'm currently away on vacation and unable to get into my physical therapy texts to post some quotes that back up my article. I return home on the 24th and plan on writing an in depth reply of why I feel that the comments made in the EliteFTS article are incorrect. Coach N

05-20-2009, 04:52 PM	#6
Tom Mutaffis Strongman / Moderator Join Date: Jul 2008 Location: Charlotte, NC Posts: 3,051	Looks like a good way to switch things up for your core training, or to add another movement to the arsenal. I personally have only done them a few times but some of the variations are quite tough - also a good exercise for "mental training". __________________ Height: 5'8 Weight: 225 lbs Years Training: 10+ 2009 Southern Slam Strongman Series Champion 2007 North American Strongman 200 lbs National Champion Standing Overhead Press: 275 lbs x 9, 335 lbs 12" Log Deadlift: 685 lbs suited, 600 lbs x 5 RAW Squat: 385 lbs x 17, 585 lbs x 3 box squat, Front squat 475 lbs Power Clean: 295 lbs x 6 Tom Mutaffis Strongman Training Journal AtLarge Nutrition - Your #1 Choice for Strength Sports Supplements

05-20-2009, 03:42 PM	#5
samadhi_smiles Senior Member Join Date: Jul 2007 Posts: 1,399	Nick, I liked the progression series, I will definitely give it a try! Question: what about adding plates to your back in the traditional plank (or plank with elevated feet)? Do you suggest this for those that can hold the plank easily for 2 minutes or so?

05-24-2009, 02:30 AM	#8
Fenrir Senior Member Join Date: Jun 2005 Location: Australia - Where the women really go down under! Posts: 495	fun looks like fun, will be trying these in my next session. __________________ "People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."

05-27-2009, 01:26 AM	#10
platypus squat rack curler Join Date: Jan 2009 Posts: 313	great article. why should planks not be done for over 1minute?

06-20-2009, 04:48 PM	#11
TXslapshot Demon Speed Join Date: Oct 2005 Location: Central Texas Posts: 89	Good stuff with the progression. Im going to the throw that into my workout today and see how it pans out. __________________ http://www.wannabebig.com/forums/sho...d.php?t=126361 ^^My Journal^^ Goal:200lbs @ 10% bf by 2011 Current Stats Age: 24 Height: 5'11 Weight: 180

06-21-2009, 04:32 AM	#12
Daniel Clough Soon to be lean... Join Date: Dec 2000 Location: Cambridge, England Posts: 14,370	I've been doing side planks for 3 weeks now - started off with 3 sets of 30 secs and have worked my way up to 40 secs - 45 secs next week! __________________ Wannabebig - Bodybuilding, Powerlifting, Nutrition and Supplement articles Latest Articles - Article Blasts from the Past! \| An Inspiring Interview with Forum Member, Unholy - Part 2 \| To Bulk or to Cut, That is the Question - or is it? AtLarge Nutrition Supplements – Support Wannabebig and use AtLarge Nutrition supplements to help you get big and STRONG!! My WBB Workout Journal - Cloughies journal – getting stronger, leaner and fitter

06-25-2009, 01:33 PM	#13
johnbeau Wannabebig New Member Join Date: Jun 2009 Posts: 2	Great article...definatly going to include this in my routine j

09-27-2009, 09:28 PM	#14
dolphin Wannabebig Member Join Date: May 2009 Location: Perth, Australia Posts: 97	If Im doing SS and trying to bulk up. How often should I do planks? Daily?

09-28-2009, 01:07 PM	#15
Harlequin18 Wannabebig Member Join Date: Sep 2009 Posts: 6	hey just an idea i dont have time to read the plank text so im sorry if it is already mentioned! instead of adding weights, add instability? i have done it a few times on 2 upturned half exercise balls, u know the ones i mean with the hard bottom and curved inflatable top? anwyay it makes it a real killer, elbows on one feet on the other enjoy it, let me know what u recon too!

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