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10-11-2009, 11:42 AM #16
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10-11-2009, 11:47 AM #17
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/
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10-11-2009, 12:28 PM #18
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.
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10-11-2009, 12:42 PM #19
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10-11-2009, 12:45 PM #20
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it's laid out in The new arnold encyclopedia of Bodybuilding.
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10-11-2009, 12:46 PM #21Big BarryGuest
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.
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10-11-2009, 12:46 PM #22
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10-11-2009, 12:49 PM #23
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10-11-2009, 12:50 PM #24
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10-11-2009, 12:51 PM #25
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10-11-2009, 12:52 PM #26
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10-11-2009, 12:53 PM #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.
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10-11-2009, 12:54 PM #28
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10-11-2009, 12:55 PM #29
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10-11-2009, 12:57 PM #30
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