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Thread: Question on Planks (Phase One)

  1. #1

    Question on Planks (Phase One)


    Im doing the NROL4Abs Phase One for teh past two weeks. I do the planks last.
    During teh first two weeks, I can feel the front "abs" getting fatigued(shaky).

    Recently, I found that my lower back muscles are also coming into play. The lower back burning sensation is higher than the front. I tried to lift the butt slightly (thinking I may have the wrong posture), but the burning is still there. I stop when I felt this.
    My posture looks OK (from my view from the mirror).

    Historically I do not have back problems.
    I am not able to distinguish whether this is a back muscle pain or not. But after the session my belly (sides/front/back) feel taut. I feel good.

    Once I tried to do plank 3sets 60s the moment I step into gym. No issue there.

    My questions ::

    1) Is this "lower back muscle burning" normal ? Can I regard this as lower back training (as in from Front Squat) ?

    2) Should I do my planks at the end of weights ? Or planks should be performed at beginning of session ?

    Your advice appreciated.
    Thank you in advance.

  2. #2
    Senior Member Lou Schuler's Avatar
    Join Date
    Jan 2003
    Allentown, PA

    Question on Planks (Phase One)

    Karhong, Alwyn put the planks at the beginning of the workout for exactly that reason: so you'd do them when your core muscles are fresh.

    I recommend doing the workouts as written, at least until you have a good reason to change them around.

    So you start with 2 sets of planks (not 3), and 2 sets of side planks.

    Then you do the strength exercises -- split squats, rows, RDLs, pushups -- as described in the Phase One program.

    Good luck!


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