2

votes

A question about exercise

Answered on August 19, 2014
Created August 14, 2012 at 8:07 PM

Should I work my core muscles everyday?

I regularly do front and side planks and back kicks for my lower back.

C0c839648b31512515daaffe8e4e9ad1

(468)

on August 17, 2012
at 01:48 AM

I'm a girl (27) and I want to know how to do this for women.. And for my daughter, who's 5. I want to know how to do this safely for us so she can be strong and so I can too. Any good links or info? I'm generally a beginner when it comes to muscle groups, but we have low bmi's and I have been building my core muscles with planking etc for a few months. Any suggestions for where to learn good info? Thanks!

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 16, 2012
at 12:25 PM

I was a collegiate wrestler....we got plenty of core through grappling and throwing exercises. My boobies were actually pretty strong prior to my pec rupture (bench 325 @ BW of 160....over 2x my weight, which was the goal at the time).

E5a6bfd9cdfaef445bbfaa548897738f

(106)

on August 16, 2012
at 03:52 AM

well, looking at p90x, tony incorperates core moves a couple times a week. For p90x lean, he does ab ripper twice a week and core synergistics once a week. I say, you don't want to work specific muscle groups hard 2 days in a row, but your core is something that works all the time. I would incorperate a couple core moves into your upper and lower extremity workouts, and have a day focused on core. but like i said earlier, core exercises involve using the upper and lower extremity so take that into consideration when planning your workouts. hope this helps, just my opinion.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 10:44 PM

I've learned that definition too, but I just found that one above from wiki, which I used and seems to fit the same concept.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 15, 2012
at 09:42 PM

Actually my definition (the one I've learned) of compound means crossing or utilizing more than one joint and multiple muscle groups...whereas isolated is only one joint and focused on one primary mover. Leg extension...isolation (knee joint). Leg press or squat....compound (hip, knee, ankles). Pull ups....compound (elbows and shoulders). Preacher curls.....isolated (just elbow). And wow this thread got heated since I've last checked in :)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 08:57 PM

That's mostly because the sports I play require good conditioning, and lots of conditioning/speed drills happen to simultaneously be core drills. So, I guess I can talk about core training for performance enhancement, and you can talk about core training for strength enhancement, if that makes sense.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 08:54 PM

you train for. We obviously have different goals. This started about core training though, and I still find that supplemental core training improves athletic performance outside of just doing your sport, whether that be weight lifting or rowing (which is essentially deadlifting for reps, not max weight, but watts/force generated is a factor as well).

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 08:51 PM

I don't do marathon runs either. Soccer and tennis are endurance sports, but you don't actually run all that much. In training we'd just run 2 miles on the weekends, that's it. In swimming, you mix up workouts doing sprints < 200 meter swims some days are longer distance > 400m swims other days. And 24:20 is not very good, I probably beat that in middle school. That just goes to show though, that we probably have very different builds, and yours may be better for deadlifting and bench pressing, but mine may be for running, swimming, sprinting, and rowing. It's just a matter of what...

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 08:49 PM

I posted a picture of me squatting 365. I'm between 15-18% BF but I want to push my BW up to 180 before I focus on leaning out. I want my squat and DL to push over 405 and OHP to be over 205. We clearly have different goals and that is fine. I wouldn't give advice on how to train for a marathon. You shouldn't be giving advice on how to get stronger. Good luck to you in training for your goals.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 08:44 PM

If you want to be an endurance athlete, feel free but you have to sacrifice a lot of health to do so. Don't full yourself into thinking that you are an all around athlete because you endurance train. Strength improves all aspects of fitness. Just read Fit my Lon Kilgore. I hike then run sprints twice a week for conditioning. Once every few months I run a 5K with my GF. My last time was 24:20 despite not having run more than 400 meters in my training. Not a WR but people running 10+ miles a week think it is an achievement to break 30 minutes.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 08:31 PM

I actually worked pretty hard to get where I am today, and am proud of my progress, so a faceless stranger over the internet telling me I look like an 8 yr old boy does not upset me.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 08:28 PM

I am young looking, but not that young. I'm 5'10" and go between 145 and 150lbs, which is only about 20lbs lighter than you. I've been heavily involved in endurance sports all of my life (swimming, soccer, tennis, and lightweight crew) and perform well. I would hardly consider myself skinny. I can do 25 pull-ups stict (no kipping), and skinny people can't do that. I have little desire to be the biggest guy in the gym lifting the heaviest amount, because then I'd sacrifice some other aspect of performance besides strenght- agility, endurance, sprint times, etc. I guess our goals are different

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 08:05 PM

Deadlift is the second most important exercise a human being can perform. It simulates picking up a heavy object from rest, works the entire posterior chain, and has no relation to a a pull up. Barbell weights can be scaled to be less than BW (bar only weighs 45 pounds). A beginner should start DLing day 1, even if it is just the bar. I press 185, bench 265, squat 375, and DL 385 @ BW of 170. Judging from your shirtless pic which I mistook for a 8 year old boy, the primary purpose of your diet/workouts is not strength. Skinny does not equal fit.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 07:51 PM

..and I didn't say they had man boobs, I said, "it's hard to take exercise advice from people without a gravitar, becuse for all i know you could be sitting at 20% bodyfat with man boob." Saying someone does possess a characteristic is different than saying that in the absence of evidence to the contrary, one COULD possess a characteristic. .

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 07:48 PM

You've still yet to convince me why learning how to deadlift is more important than learning how to do a bodyweight pull up.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 15, 2012
at 06:53 PM

Why did you delete your previous comments about Mark and JayJay's man titties? Anyway, yes it is.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:43 PM

@ sleepy house- Is it really the dumbest thing you've ever heard for someone to think that being able to lift your own bodyweight should be a prerequisite for doing heavy weight workouts? I don't use the squat rack for planks. I've never seen anyone do that in my life either.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:41 PM

@ Mark and JayJay- I do not take anything either of you say seriously in an exercise thread when you both have empty gravitars. For all I know you're sitting at 20% body fat with man boobs.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:40 PM

@ Mark- You and JayJay both hurt your shoulder like every other moron in the gym who neglects working with their bodyweight and does huge amounts on the bench with ugly form. Also, planks are not the only form of core exercise.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:35 PM

@ Mark- You and JayJay both hurt your shoulder like every other moron in the gym who neglects working with their bodyweight and does huge amounts on the bench with ugly form.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:32 PM

@ Mark- planks are not the only core exercise. I do not take you seriously either because you don't have a gravitar. for all I know you're 240lbs and 20% body fat.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:29 PM

Is it really the dumbest thing you've ever heard for someone to think that being able to lift your own bodyweight should be a prerequisite for doing heavy weight workouts? I don't use the squat rack for planks. I've never seen anyone do that in my life either.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 04:17 PM

Oh. gotcha, then do what you gotta do. Compound lifts are movements that are functional, in that they resemble ways in which we naturally push, pull, and lift objects. Such exercises are deadlifts, rows, squats, and over head presses to name a few. Triceps extensions, lateral raises, dumbbell flies, etc are non-compound, isolation exercises, in that they do not resemble functional daily movements but are meant to solely engage a single muscle (or small group of muscles).

Medium avatar

(3213)

on August 15, 2012
at 02:34 PM

I don't do crunches, by the way, i just do planks, back kicks and dead lifts

Medium avatar

(3213)

on August 15, 2012
at 02:31 PM

Excellent answer, thanks, but should I dedicate 1 session to core muscles everyday of the week? Or how often?

Medium avatar

(3213)

on August 15, 2012
at 02:29 PM

Foreveryoung, i live in a not-so-safe-for-walking part of the world, for me the Elliptical machine is a necessary evil. Can you give me a couple of examples of compound lifts?

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 02:27 PM

I thought about responding more but you nailed it when you stated, "...shouldn't do a deadlift before you can do a pullup. LOL I'm just... done." That is all you need to know about the advice coming from that camp.

016de26fe61daf799662d3b7b2468324

(688)

on August 15, 2012
at 06:04 AM

I agree with foreveryoung. Although your core will get worked extensively under a heavy load of squats and virtually any Olympic lifting exercise, there are often faulty recruitment patterns in the core musculature as a result of overworking the prime movers. Learning how to engage the TVA, multifidus and all inner unit deep core stabilizers is crucial to having a strong, functional core. Do both! And yes, proper core training in various planes, including rotational work, not simply prone flexion exercises.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 15, 2012
at 03:20 AM

I know, Mark, but I feel the need to at least communicate the point. Foreveryoung thinks you shouldn't do a deadlift before you can do a pullup. LOL I'm just... done. This is the dumbest thing I've ever read. People like this DO exist. They're the ones using the squat rack for their personal plank space.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 15, 2012
at 03:18 AM

Seriously. I just still can't believe it. Foreveryoung thinks you shouldn't do a deadlift before you should be able to do a pullup. LOL I'm just... done. This is the dumbest thing I've ever heard and I feel dumber for reading it. People like this DO exist. They're the ones using the squat rack for their personal plank space.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 02:51 AM

Knowing one person who played d1 football and didn't do core workouts doesn't say much. I'm sure they did mountain climbers and such, which are core workouts, and I'd be very surprised if they didn't throw medicine balls at each other rather. Crunches and sit ups are not the core workouts I'm talking about.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 02:49 AM

@ Mark- you don't know what muscle tone is, do you? Muscle tone is "he continuous and passive partial contraction of the muscles, or the muscle’s resistance to passive stretch during resting state." What you're speaking of is muscle defition. Tone and definition are two different things.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 02:37 AM

I'm talking about muscle tone as in muscle contraction, not as in muscle definition. I have a strong core. I am willing to bet that pound for pound it is stronger than yours. Can you planche or L-sit? I didn't think so.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 02:01 AM

I had a friend who played division one football. They did not do core workouts. Virtually know strength or power athlete will do core workouts. Simply focus on the basic compound movements and your core will become strong as well. Muscle does not lose tone...it never had it. The toned look is simply a function of body fat percentage.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 01:55 AM

Dips are considered an assistant exercise to the bench press. I throw in weighted dips myself (shoulder injury) because I cannot heavy bench at the moment. You are arguing with the wrong people. The core people are the ones that believe they are doing 'toning' exercises. No such thing exists. They will go to they gym year after year and wonder why they never get stronger. They do not understand that when you can do a 1.5X (ladies) and 2X (gentlemen) or more squat and deadlift that your core is far stronger than doing a plank.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 15, 2012
at 12:28 AM

Actually I quite like dips, especially after having a ruptured pec from heavy bench :). Dips are still a compound movement and you can definitely go heavy with a weight belt. But as to the flexion thing, I would say over 90% of people today are stuck in a hyper flexed posture, not to mention the stress to the lumbar spine. I actually like hyper extended to neutral/slight flexed on an exercise ball, or the static/neutral abdominal work like using an ab wheel.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:49 PM

This exercise should 100% be mastered before moving onto a weighted bench press movement. Do you think that one should be doing deadlifts before he/she can do a pull-up?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:46 PM

Trip dips work your chest, your deltoids, and your triceps. There a wide number of variations. You can do the dips in an L-sit position and get a solid core workout as well. Do you even know what dips are? http://www.youtube.com/watch?v=GBwVEqsl-FE

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:44 PM

Bodyweight dips are far superior to the bench press in every way I can think of.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 14, 2012
at 11:41 PM

My brain is about to explode thinking of anybody that would seriously say tricep dips need to be mastered over doing any presses. Explosion. It's occurring.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 14, 2012
at 11:39 PM

@ foreveryoung - clearly you have been brainwashed by the "core" movement. Also, why would you ever feel the need to do dips? Tricep dips are not working ANY of the largest muscles in your body. Any. It's also a very easy exercise to severely damage your shoulders.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:18 PM

Alvaro- we need to do some modifications to your exercise regime. Get off the elliptical. Make sure you incorporate some compound lifts into your regime (which I'm sure you already do), but make them the focus of the workout. Your accessory muscle groups (triceps, biceps, calves) don't need much work to grow, but I do understand the joy of trying to sculpt them regardless.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:01 PM

You are welcome, Sir. I am glad someone is of the opinion.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:00 PM

You are welcome, Sir. I am glad someone thinks so.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 10:57 PM

Thanks. I am glad someone thinks so.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 10:54 PM

@ JayJay- I'm not really talking about flexion movements (besides hanging leg raises), but why are they horrible?

Medium avatar

(3213)

on August 14, 2012
at 10:51 PM

Excellent answer, Thank you

Medium avatar

(3213)

on August 14, 2012
at 10:48 PM

I work isolated muscle groups everyday of the week, plus 30 minute hike or elliptical machine, plus one day of sprints. My goal is all of the above.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 14, 2012
at 10:35 PM

what is your goal? Six pack? Fitness? efficiency as an endurance athlete? What does the rest of your workout look like? Do you follow a compound, functional, strength weight training program or do you focus on mass and isolated workouts? -- Need a lot more info

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 14, 2012
at 10:04 PM

Yes your core is worked with compound movements. No you don't need to do "core" work as long as your doing the other momement (see those listed...not just bench). Actually if your talking flexion work I think its a horrible idea any which way you slice it.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 09:21 PM

Do you think that because you did the bench press you got a triceps workout and don't need to learn triceps dips? I'd say master dips before even thinking about bench press.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 09:20 PM

Do you think that because you did the bench press you got a triceps workout and don't need to learn dips?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 09:08 PM

I keep my core tight during my workouts, but it's not nearly enough to get a core workout, not by a long shot.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 14, 2012
at 08:24 PM

But a strong core comes with the exercises of the rest of your body. If you would keep your core tight during exercises, it IS building while you are doing other things.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 08:22 PM

I'd say the opposite. A strong core is the foundation for the rest of your body.

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3 Answers

5
F5be4be097edc85690c12d67ee1a27c0

on August 14, 2012
at 08:21 PM

Your core muscles are exercised by most every other exercise you do. It's not necessary to do them everyday. Work on the rest of your body more and your core follows.

Focus on your core when you're doing ANYTHING... squats, deadlifts... bench press... even dumbbell overhead presses. Pullups/chinups! It's endless.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:49 PM

This exercise should 100% be mastered before moving onto a weighted bench press movement. Do you think that one should be doing deadlifts before he/she can do a pull-up?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 09:21 PM

Do you think that because you did the bench press you got a triceps workout and don't need to learn triceps dips? I'd say master dips before even thinking about bench press.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 15, 2012
at 03:18 AM

Seriously. I just still can't believe it. Foreveryoung thinks you shouldn't do a deadlift before you should be able to do a pullup. LOL I'm just... done. This is the dumbest thing I've ever heard and I feel dumber for reading it. People like this DO exist. They're the ones using the squat rack for their personal plank space.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 15, 2012
at 06:53 PM

Why did you delete your previous comments about Mark and JayJay's man titties? Anyway, yes it is.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 08:28 PM

I am young looking, but not that young. I'm 5'10" and go between 145 and 150lbs, which is only about 20lbs lighter than you. I've been heavily involved in endurance sports all of my life (swimming, soccer, tennis, and lightweight crew) and perform well. I would hardly consider myself skinny. I can do 25 pull-ups stict (no kipping), and skinny people can't do that. I have little desire to be the biggest guy in the gym lifting the heaviest amount, because then I'd sacrifice some other aspect of performance besides strenght- agility, endurance, sprint times, etc. I guess our goals are different

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:46 PM

Trip dips work your chest, your deltoids, and your triceps. There a wide number of variations. You can do the dips in an L-sit position and get a solid core workout as well. Do you even know what dips are? http://www.youtube.com/watch?v=GBwVEqsl-FE

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 09:08 PM

I keep my core tight during my workouts, but it's not nearly enough to get a core workout, not by a long shot.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 08:22 PM

I'd say the opposite. A strong core is the foundation for the rest of your body.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 14, 2012
at 11:39 PM

@ foreveryoung - clearly you have been brainwashed by the "core" movement. Also, why would you ever feel the need to do dips? Tricep dips are not working ANY of the largest muscles in your body. Any. It's also a very easy exercise to severely damage your shoulders.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 08:31 PM

I actually worked pretty hard to get where I am today, and am proud of my progress, so a faceless stranger over the internet telling me I look like an 8 yr old boy does not upset me.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 09:20 PM

Do you think that because you did the bench press you got a triceps workout and don't need to learn dips?

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 02:27 PM

I thought about responding more but you nailed it when you stated, "...shouldn't do a deadlift before you can do a pullup. LOL I'm just... done." That is all you need to know about the advice coming from that camp.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 15, 2012
at 12:28 AM

Actually I quite like dips, especially after having a ruptured pec from heavy bench :). Dips are still a compound movement and you can definitely go heavy with a weight belt. But as to the flexion thing, I would say over 90% of people today are stuck in a hyper flexed posture, not to mention the stress to the lumbar spine. I actually like hyper extended to neutral/slight flexed on an exercise ball, or the static/neutral abdominal work like using an ab wheel.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 08:54 PM

you train for. We obviously have different goals. This started about core training though, and I still find that supplemental core training improves athletic performance outside of just doing your sport, whether that be weight lifting or rowing (which is essentially deadlifting for reps, not max weight, but watts/force generated is a factor as well).

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 14, 2012
at 08:24 PM

But a strong core comes with the exercises of the rest of your body. If you would keep your core tight during exercises, it IS building while you are doing other things.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 14, 2012
at 10:04 PM

Yes your core is worked with compound movements. No you don't need to do "core" work as long as your doing the other momement (see those listed...not just bench). Actually if your talking flexion work I think its a horrible idea any which way you slice it.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 10:54 PM

@ JayJay- I'm not really talking about flexion movements (besides hanging leg raises), but why are they horrible?

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 14, 2012
at 11:41 PM

My brain is about to explode thinking of anybody that would seriously say tricep dips need to be mastered over doing any presses. Explosion. It's occurring.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:44 PM

Bodyweight dips are far superior to the bench press in every way I can think of.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 08:57 PM

That's mostly because the sports I play require good conditioning, and lots of conditioning/speed drills happen to simultaneously be core drills. So, I guess I can talk about core training for performance enhancement, and you can talk about core training for strength enhancement, if that makes sense.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 07:51 PM

..and I didn't say they had man boobs, I said, "it's hard to take exercise advice from people without a gravitar, becuse for all i know you could be sitting at 20% bodyfat with man boob." Saying someone does possess a characteristic is different than saying that in the absence of evidence to the contrary, one COULD possess a characteristic. .

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:29 PM

Is it really the dumbest thing you've ever heard for someone to think that being able to lift your own bodyweight should be a prerequisite for doing heavy weight workouts? I don't use the squat rack for planks. I've never seen anyone do that in my life either.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 15, 2012
at 03:20 AM

I know, Mark, but I feel the need to at least communicate the point. Foreveryoung thinks you shouldn't do a deadlift before you can do a pullup. LOL I'm just... done. This is the dumbest thing I've ever read. People like this DO exist. They're the ones using the squat rack for their personal plank space.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 08:05 PM

Deadlift is the second most important exercise a human being can perform. It simulates picking up a heavy object from rest, works the entire posterior chain, and has no relation to a a pull up. Barbell weights can be scaled to be less than BW (bar only weighs 45 pounds). A beginner should start DLing day 1, even if it is just the bar. I press 185, bench 265, squat 375, and DL 385 @ BW of 170. Judging from your shirtless pic which I mistook for a 8 year old boy, the primary purpose of your diet/workouts is not strength. Skinny does not equal fit.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:35 PM

@ Mark- You and JayJay both hurt your shoulder like every other moron in the gym who neglects working with their bodyweight and does huge amounts on the bench with ugly form.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 01:55 AM

Dips are considered an assistant exercise to the bench press. I throw in weighted dips myself (shoulder injury) because I cannot heavy bench at the moment. You are arguing with the wrong people. The core people are the ones that believe they are doing 'toning' exercises. No such thing exists. They will go to they gym year after year and wonder why they never get stronger. They do not understand that when you can do a 1.5X (ladies) and 2X (gentlemen) or more squat and deadlift that your core is far stronger than doing a plank.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 07:48 PM

You've still yet to convince me why learning how to deadlift is more important than learning how to do a bodyweight pull up.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:40 PM

@ Mark- You and JayJay both hurt your shoulder like every other moron in the gym who neglects working with their bodyweight and does huge amounts on the bench with ugly form. Also, planks are not the only form of core exercise.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 08:49 PM

I posted a picture of me squatting 365. I'm between 15-18% BF but I want to push my BW up to 180 before I focus on leaning out. I want my squat and DL to push over 405 and OHP to be over 205. We clearly have different goals and that is fine. I wouldn't give advice on how to train for a marathon. You shouldn't be giving advice on how to get stronger. Good luck to you in training for your goals.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:41 PM

@ Mark and JayJay- I do not take anything either of you say seriously in an exercise thread when you both have empty gravitars. For all I know you're sitting at 20% body fat with man boobs.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 08:44 PM

If you want to be an endurance athlete, feel free but you have to sacrifice a lot of health to do so. Don't full yourself into thinking that you are an all around athlete because you endurance train. Strength improves all aspects of fitness. Just read Fit my Lon Kilgore. I hike then run sprints twice a week for conditioning. Once every few months I run a 5K with my GF. My last time was 24:20 despite not having run more than 400 meters in my training. Not a WR but people running 10+ miles a week think it is an achievement to break 30 minutes.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 16, 2012
at 12:25 PM

I was a collegiate wrestler....we got plenty of core through grappling and throwing exercises. My boobies were actually pretty strong prior to my pec rupture (bench 325 @ BW of 160....over 2x my weight, which was the goal at the time).

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:43 PM

@ sleepy house- Is it really the dumbest thing you've ever heard for someone to think that being able to lift your own bodyweight should be a prerequisite for doing heavy weight workouts? I don't use the squat rack for planks. I've never seen anyone do that in my life either.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 06:32 PM

@ Mark- planks are not the only core exercise. I do not take you seriously either because you don't have a gravitar. for all I know you're 240lbs and 20% body fat.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 08:51 PM

I don't do marathon runs either. Soccer and tennis are endurance sports, but you don't actually run all that much. In training we'd just run 2 miles on the weekends, that's it. In swimming, you mix up workouts doing sprints < 200 meter swims some days are longer distance > 400m swims other days. And 24:20 is not very good, I probably beat that in middle school. That just goes to show though, that we probably have very different builds, and yours may be better for deadlifting and bench pressing, but mine may be for running, swimming, sprinting, and rowing. It's just a matter of what...

0
E5a6bfd9cdfaef445bbfaa548897738f

(106)

on August 15, 2012
at 01:10 AM

The key is "core exercises"... not just crunches. If you are doing exercises that require stabilization of the abdomen, its a core exercise. Planks and bridges, and leg raises CAN do that, just make sure you are using good form. I think what everyone was getting at is: using your leg or arm movements as resistance against your core (i.e. concentrating at stabilizing during complex movements) is a great way to build up endurance and strength to you core to help support your spine and posture. You should do functional type exercises, not just focusing on specific muscles. Your muscles almost NEVER work on an individual basis, except when focusing on them while working out. For overall strength, make sure to incorporate exercises that mimic common tasks and every day movements. They will work the muscles that work, but are harder to isolate. IMHO.

E5a6bfd9cdfaef445bbfaa548897738f

(106)

on August 16, 2012
at 03:52 AM

well, looking at p90x, tony incorperates core moves a couple times a week. For p90x lean, he does ab ripper twice a week and core synergistics once a week. I say, you don't want to work specific muscle groups hard 2 days in a row, but your core is something that works all the time. I would incorperate a couple core moves into your upper and lower extremity workouts, and have a day focused on core. but like i said earlier, core exercises involve using the upper and lower extremity so take that into consideration when planning your workouts. hope this helps, just my opinion.

Medium avatar

(3213)

on August 15, 2012
at 02:31 PM

Excellent answer, thanks, but should I dedicate 1 session to core muscles everyday of the week? Or how often?

Medium avatar

(3213)

on August 15, 2012
at 02:34 PM

I don't do crunches, by the way, i just do planks, back kicks and dead lifts

0
1edb06ded9ccf098a4517ca4a7a34ebc

on August 14, 2012
at 09:07 PM

I think that proper core training (not just crunches and sit ups) is overlooked the majority of the population. Having a strong core is absolutely necessary to be functionally strong in other areas. I do not know of an elite track and field, gymnast, swimming, football, soccer, or tennis athlete that does not place a strong emphasis on core training. Lifting weights alone is simply not enough.

A bosu ball would be a good investment, as it will immediately add a large number of exercises to your arsenal. A heavy rock or a med-ball is also be nice to have a round. complete that with a door frame or a pull up bar, and you're set. The doorframe would be for hanging leg raises. I do them every morning from my bathroom, and think it's a great all around exercise that's something to master. It will help bring out your adonis belt (which IMHO, is the most masculine feature a guy can possess), and it will also work your PC muscle if done properly. This muscle loses tone as we age, so it's good to work and keep it functioning. It is partly responsible for the strength of your orgasm, as well as ejaculation control (i.e. how long you can last). Every guy should master this exercise for obvious reasons (I know a girl who says the exercise gets her off..whether this is true or not I don't know, I haven't seen her doing them).

I'm all for abs training, and do core workouts about 4x per week. As mentioned above, I do hanging leg raises and back bridges every morning as part of my morning ritual. Your core is the source of your strength, and this is why virtually every elite athlete (track and field, soccer, football, swimmers, gymnasts, etc) do direct core workouts in addition to their event specific training.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 10:57 PM

Thanks. I am glad someone thinks so.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 02:51 AM

Knowing one person who played d1 football and didn't do core workouts doesn't say much. I'm sure they did mountain climbers and such, which are core workouts, and I'd be very surprised if they didn't throw medicine balls at each other rather. Crunches and sit ups are not the core workouts I'm talking about.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:01 PM

You are welcome, Sir. I am glad someone is of the opinion.

Medium avatar

(3213)

on August 14, 2012
at 10:51 PM

Excellent answer, Thank you

016de26fe61daf799662d3b7b2468324

(688)

on August 15, 2012
at 06:04 AM

I agree with foreveryoung. Although your core will get worked extensively under a heavy load of squats and virtually any Olympic lifting exercise, there are often faulty recruitment patterns in the core musculature as a result of overworking the prime movers. Learning how to engage the TVA, multifidus and all inner unit deep core stabilizers is crucial to having a strong, functional core. Do both! And yes, proper core training in various planes, including rotational work, not simply prone flexion exercises.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 02:49 AM

@ Mark- you don't know what muscle tone is, do you? Muscle tone is "he continuous and passive partial contraction of the muscles, or the muscle’s resistance to passive stretch during resting state." What you're speaking of is muscle defition. Tone and definition are two different things.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 15, 2012
at 02:37 AM

I'm talking about muscle tone as in muscle contraction, not as in muscle definition. I have a strong core. I am willing to bet that pound for pound it is stronger than yours. Can you planche or L-sit? I didn't think so.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 14, 2012
at 11:00 PM

You are welcome, Sir. I am glad someone thinks so.

81fca18329e68e227cdfef3857bfef96

(1320)

on August 15, 2012
at 02:01 AM

I had a friend who played division one football. They did not do core workouts. Virtually know strength or power athlete will do core workouts. Simply focus on the basic compound movements and your core will become strong as well. Muscle does not lose tone...it never had it. The toned look is simply a function of body fat percentage.

C0c839648b31512515daaffe8e4e9ad1

(468)

on August 17, 2012
at 01:48 AM

I'm a girl (27) and I want to know how to do this for women.. And for my daughter, who's 5. I want to know how to do this safely for us so she can be strong and so I can too. Any good links or info? I'm generally a beginner when it comes to muscle groups, but we have low bmi's and I have been building my core muscles with planking etc for a few months. Any suggestions for where to learn good info? Thanks!

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