Added 3min per side of side planks to the end of each workout, and holy fuck are these things hard.
>>76789390Planks 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.
>>76789519Add weight. A 30lb weighted vest turned pla ks from a trivial joke to a physical challenge for me.
>>76789519make it harder instead of going for the isometric equivalent of high volume.ad: https://www.youtube.com/watch?v=peZOX8ORbQEor move smoothly through side plank - plank - other side plankit 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
>>76789530Based advice. Weighted planks are the best
>>76789390>>76789530>>76789519>>76789614>>76789635>Based advice. Weighted planks are the bestno 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 :D1: 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 folded2: 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
