The abdominal planks are one of the best exercises to strengthen the core. So it would be logical tend to think that doing irons every day is an excellent method to achieve the six-pack.
However, several studies affirm that to achieve muscle hypertrophy of the abdomen and mark the abs, it is equally or even more important to respect muscle recovery times. (1,2,3)
So doing planks every day could be counterproductive to improving the results in your body.
This article looks at why doing planks every day is not suitable for building muscle mass and what is the best frequency of planking based on a person’s level and fitness level.
What are abdominal planks?
The abdominal plates are one of the best static exercises to develop the abdomen muscles. The goal in doing this exercise should be to maintain a fixed position for as long as possible.
Because they don’t require equipment and allow you to warm up your entire body, planks are ideal for starting a sit-up routine to do at home.
When doing planks, the development of the internal and frontal muscles of the abdomen is achieved. The shoulders and arms are worked secondarily. In addition, some types of planks, such as the lateral ones, allow you to perform the oblique and transverse muscles.
Compared with other types of abdominal exercises, the advantages of the planks is that they allow working the muscle fibers of the slow kind.
Can you do irons every day?
Studies have shown that ironing every day can bring more problems than benefits. In the first place, for the development of the abdomen, there must be at least 48 hours of rest per week. (2.3)
Failure to provide sufficient rest time in large muscles such as the abdominals can negatively affect muscle development. If this is done frequently, it can lead to overtraining syndrome.
While this is not going to happen by doing 1 minute of irons, even every day, it is likely that if you exceed the frequency, you will not obtain additional benefits.
Number of times to plank per week per level
Planking every day is not the best idea, especially if you are a beginning athlete. Increasing the number of times you do planks in the week is only recommended when you notice that the previous level does not generate changes or sensations in the middle zone.
In the case of beginners, it is recommended that the frequency of doing abdominal planks is no more than 4 or 5 times a week. As for the duration, the time must be in proportion to the athlete’s physical state.
Also, instead of worrying about doing planks every day, it is best to emphasize technique. It is essential to maintain a correct posture and a regular breathing rhythm and not strain the joints.
The number of times – frequency of ironing per level recommended is:
- Beginners – 2-3 times a week
- Medium level – 3-4 times a week
- Advanced level – 4-5 times a week
Benefits of doing planks five times a week:
- Develop abs progressively
- Avoid overtraining
- Improve posture
- Reduce waist circumference
- Greater muscle volume
Recovery time per muscle group
Small muscle groups require approximately 48 to 60 hours for full muscle recovery. In the case of large muscles, legs, chest, abdomen, and back take up to 72 hours. (1)
Doing planks every day, the body’s rest times are not being respected. Not only because of the excessive work of the muscles but also because of a depletion of the central nervous system.
By exercising large muscles every day, you experience severe stress. Giving your neurons the necessary rest time is needed to increase performance in the gym. Including techniques such as myofascial release is essential to achieve this.
|Shoulders||48 – 60 hours|
|Chest||Up to 72 hours|
|Back||Up to 72 hours|
|ABS||48 – 60 hours|
|Triceps||48 – 60 hours|
|Biceps||48 – 60 hours|
|Buttocks||Up to 72 hours|
|Quadriceps (legs)||Up to 72 hours|
|Dorsal||48 – 60 hours|
Is it reasonable to do planks every day to lose weight?
The abdominal planks are an exercise that does not burn a considerable amount of calories. If the goal is to lose weight, doing planks every day is not good. It is best to include some types of cardio combined with full-body routines in the week.
The main benefit of planks is strengthening the core muscles and the development of neuromuscular communication with the brain. To get rid of excess fat, it is best to regularly combine a low-carb diet with cardio exercises.
Alternating planks with an abdominal vacuum – A good strategy not to fatigue the abdomen
Alternating the abdominal plank exercise with the abdominal vacuum exercise is a good strategy for a beginner to develop a strong core. The abdominal vacuum is an exercise that involves breathing, breathing, and the internal muscles of the abdomen. It consists of the ability to retract the stomach as much as possible.
Instead of doing planks every day, the good idea is to intersperse this exercise on rest days. Performing the abdominal vacuum exercise is good for strengthening the diaphragm muscles. Remember that the powers of the upper abdomen are directly involved in breathing.
Also, on ironing days, it is recommended that you use a timer or a clock placed in front of your eyes on the floor. Start with 10-30 seconds and four sets, gradually increasing the time. Remember that doing planks every day is not necessary to improve weekly performance.
Ironing every day is not a good idea. This is because it can be bad for recovering the core muscles in excess.
To achieve the development of the abdomen, it is necessary to respect the rest times. According to science, it takes at least 48 hours of rest to recover the stomach muscles.
Even for an advanced athlete, the ideal is to do planks 4-5 times a week. Rather than ironing every day, it is recommended to emphasize technique or move on to more complex plate variations.
What if you do the iron every day? You are at higher risk of fatigue and not allowing your abdomen to get enough rest.