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  1. #16
    BARBARIAN BROTHER TheTransformator's Avatar
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    Quote Originally Posted by Triple-H_2005 View Post
    What's so hard about it?

    Blow all of the air out of your diaphragm, then retract your abs.

    Not really rocket science...
    I didn't know how to do it...just did a couple...but it takes practice...

  2. #17
    PENCILNECK sjl_bantam's Avatar
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    I agree, I don't do any dumbell pullovers or any ab exercises that everyone here doesn't do already, to hit a vacuum I just blow out all of my air and try to inhale without taking in any air. It helps if you bend your torso forward when you exhale and then arch your back with your arms behind your head as you "inhale". Its uncomfortable at first so I just practice leading up to a comp and then its fine

    an example
    http://mdtv.musculardevelopment.com/...view/2369/254/

  3. #18
    GYM RAT becks's Avatar
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    It's much more than just blowing your air out, you want to really incorporate all the abdominal muscles into the contraction. This takes time and a very strong mind-muscle connection to properly perform it.

    T Nation did a very good article on this and included a program to help develop the isometric strength needed to properly perform the vacuum pose.

    http://www.tmuscle.com/quickSearchSite.jsp;jsessionid=B108F396DA2CED487C5 54B327237122C.hydra?q=ab training

    I use this protocol myself through out my preps and cycle it 3 weeks traditional training and 3 weeks vacuum training.

  4. #19
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    Quote Originally Posted by TheTransformator View Post
    I didn't know how to do it...just did a couple...but it takes practice...

    you're too fat to get the feeling of a real vacuum pose, Not trying to be mean, its better when you're lean..

  5. #20
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    it's laid out in The new arnold encyclopedia of Bodybuilding.

  6. #21
    Big Barry
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    Quote Originally Posted by The rapist View Post
    is this a joke? giblets of birds? what are puddings?

    elaborate, please.

    Giblets, puddings, guts, intestines...when i worked in the slaughterhouse i had 500 names for such things, not all where 'Exact' explanations. I figured everybody would be smart enough to figure it out.

    eg...many a time i have said this..."I slit open this ultra fat cow...it's puddings slid out...then i slipped on my ass...so i got up and slapped the smartass who was laughing...that dude got a mouthful of giblets."


    ...Damn, i miss that happy place.

  7. #22
    GYM RAT becks's Avatar
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    Quote Originally Posted by Swede View Post
    you're too fat to get the feeling of a real vacuum pose, Not trying to be mean, its better when you're lean..

    You are correct, not quite the most political way to put it but you have your delivery lol

    It becomes easier the leaner you are as there is much less visceral fat to prevent the concave movement required to hold the pose.

  8. #23
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    Quote Originally Posted by becks View Post
    You are correct, not quite the most political way to put it but you have your delivery lol

    It becomes easier the leaner you are as there is much less visceral fat to prevent the concave movement required to hold the pose.

    I don't believe insugar coating things lol.

  9. #24
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    Quote Originally Posted by BigBarryBell View Post
    Giblets, puddings, guts, intestines...when i worked in the slaughterhouse i had 500 names for such things, not all where 'Exact' explanations. I figured everybody would be smart enough to figure it out.

    eg...many a time i have said this..."I slit open this ultra fat cow...it's puddings slid out...then i slipped on my ass...so i got up and slapped the smartass who was laughing...that dude got a mouthful of giblets."


    ...Damn, i miss that happy place.

    i dont use giblets for my protein intake. too high in fats. lol.

    and i meant elaborate on how isometric contractions of our abdominals would be detrimental.

  10. #25
    FREAK Triple-H_2005's Avatar
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    Quote Originally Posted by Swede View Post
    I don't believe insugar coating things lol.
    This is why you, sir, rock.

  11. #26
    GYM RAT dtay1990's Avatar
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    Me at '09 teen nats
    Attached Images Attached Images

  12. #27
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    I do 4 sets of sucking in the gut and holding it for 10-15 seconds.. I exhale then bring my gut in and hold it for 15 sec then slowly realeasse it out and relax for 1min.

  13. #28
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    Quote Originally Posted by Triple-H_2005 View Post
    This is why you, sir, rock.
    That's the way I'm raised, and Im Very thankful for that.

  14. #29
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    Quote Originally Posted by dtay1990 View Post
    Me at '09 teen nats

    If you put your hand togheter lower on the neck your lats would flare out more and it would look even better =)

  15. #30
    GYM RAT dtay1990's Avatar
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    Quote Originally Posted by Swede View Post
    If you put your hand togheter lower on the neck your lats would flare out more and it would look even better =)
    I know man, it's hard to remember shit like that when you are a walking corpse!

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