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5

What you want to do is use Prilepin tables, which specify how many sets of which duration you should hold for optimal (or near optimal) progress. The goal is always to have about 60 seconds total hold time; once you can do this in a single set it is time to progress to a harder variation (otherwise, you are no longer doing strength work). In the case of a ...


4

To use the plank to get stronger, you should plank for strenuous but submaximal times. In your case that would probably be sets of about 20 seconds, using multiple sets (e.g. 3-6) and resting briefly (e.g. 15 to 90 seconds) between sets. Aim for a reliable 40-second hold in a month or two. I agree with Arthlete that the only option that looks really ...


2

First of all why do you focus only on the plank to maximize the holding time? You can work other exercises that are going to help you with your plank. your whole body is involved in the plank - shoulders, back, legs, abs. Figure out which part of the body dies first and try to strengthen it. Of course this is not a matter of strength as it is more a matter ...


2

Isometric exercises do have their place in training, but can never replace the lift itself. The problem with isometric exercises is, that you don't have any range of motion, you just hold the weight there and contract your muscles. While that surely has a positive effect on the muscles in that position, it doesn't help much in other parts of the lift. For ...


2

Each type of exercise has its advantages and limitations which is why specificity of exercise is a good guide. Given specificity of exercise, if your goal is to: increase my ability to hold heavy bags of groceries for a long time, then holding heavy bags of groceries for progressively long periods of time would be your most direct path. This not only ...


2

Do isometric exercises decrease flexibility? Assuming you mean ROM when you refer to “flexibility”, from the studies I’ve read, isometric exercises do not decrease flexibility. In the International Journal of Sports Physical Therapy (Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119.), a recent article, Current Concepts in Muscle Stretching for Exercise ...


1

I'll try to answer this another way, and state that full range of motion (ROM) exercises do indeed increase flexibility. This is primarily due to the viscoelastic response, where the muscle and connective tissue is pulled taught like a rubber band. I discussed this a bit on an answer about why squats are harder than deadlifts, the viscoelastic component ...


1

The shorter answer is NO. Dumbbells, by design, exercise only an arm. Barbells, by design, exercise both arms. Since deadlift is a 2-arm exercise, it cannot be completely and effectively done by dumbbells. This doesn't indicate that you cannot use dumbbells; you can use the same dumbbells for various exercises. And you can even use it for deadlift-like ...



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