Okay, here’s a summary of the text, focusing on the main arguments and points made:
Main Argument: The plank is an overrated exercise, particularly for muscle building and even core strength advancement. Its more accurately described as an isometric position (like a yoga asana) than a true exercise.
Key Points:
Ineffective for Hypertrophy: Isometric exercises like the plank are not very efficient for building muscle (hypertrophy). The plank is too simple and quickly becomes more uncomfortable than challenging.
Limited Core Strength Benefits: While the plank can be a starting point for beginners in calisthenics, it should be replaced quickly with more effective exercises.
Better Alternatives: The author advocates for exercises like leg raises and properly executed crunches (shorteners) as superior options for core strength. These allow for adjustable intensity and progressive overload.
Time Inefficiency: Spending extended periods in a plank to reach muscle fatigue is a waste of time compared to performing several sets of more effective exercises.
* Focus on Tension: When doing exercises like crunches, focusing on conscious muscle tension is crucial for effectiveness.In essence, the author believes the plank gets too much credit and that there are far better ways to build muscle and core strength. They emphasize the importance of exercises that allow for progressive overload and full muscle engagement.
