The stomach vacuum

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  1. Quote Originally Posted by thetinyguy View Post
    Hey as you get better does the vacuum look better or is it more of just how long to hold the pose? I'm sort of confused.
    cant tell you I've only been doing them three weeks on all fours...after all fours Ill graduate to seated for one month , which is even harder, then standing , which is even harder, according to the Arnold Modern Encyclopedia.

    I was posing the other day in front of the mirror and I seemed to noticed a bit more stomach control so yes I think it is working.
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  2. Quote Originally Posted by John Smeton View Post
    cant tell you I've only been doing them three weeks on all fours...after all fours Ill graduate to seated for one month , which is even harder, then standing , which is even harder, according to the Arnold Modern Encyclopedia.

    I was posing the other day in front of the mirror and I seemed to noticed a bit more stomach control so yes I think it is working.
    That's great, I need to keep re-reading through the Arnold encyclopedia i'm tending to miss stuff in there. Great source of info! Hopefully i'll master this lost art someday soon.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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  3. I've heard that all ab exercises should be done while breathing, so you might want to second guess holding your breathe for these. I could be wrong because I'm not very familiar with this particular exercise.

  4. Quote Originally Posted by nugstriker View Post
    I've heard that all ab exercises should be done while breathing, so you might want to second guess holding your breathe for these. I could be wrong because I'm not very familiar with this particular exercise.
    The weird thing is i can hold the vacuum and take small breaths and it feels a lot better and is a little easier to pose while holding it. I'm guessing it's not as dramatic but it still works. It's a tricky little technique that's for sure.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  5. Quote Originally Posted by thetinyguy View Post
    The weird thing is i can hold the vacuum and take small breaths and it feels a lot better and is a little easier to pose while holding it. I'm guessing it's not as dramatic but it still works. It's a tricky little technique that's for sure.
    yes
    ACSM-CPT
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  6. Quote Originally Posted by thetinyguy View Post
    The weird thing is i can hold the vacuum and take small breaths and it feels a lot better and is a little easier to pose while holding it. I'm guessing it's not as dramatic but it still works. It's a tricky little technique that's for sure.
    I take maybe 2-3 small breathes every 60 seconds...this is not a rule of thumb just whenever I really need it Ill take one

    I am pretty good at this because when I was a kid I used to do these a little bit because I was really low body fat and used to give people the WOW factor by sucking in my stomach hard as I could and they used to go ewwwww or wowwww or amazing lol
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  7. Quote Originally Posted by John Smeton View Post
    I take maybe 2-3 small breathes every 60 seconds...this is not a rule of thumb just whenever I really need it Ill take one

    I am pretty good at this because when I was a kid I used to do these a little bit because I was really low body fat and used to give people the WOW factor by sucking in my stomach hard as I could and they used to go ewwwww or wowwww or amazing lol
    Yeah same here i just take small breathes here and there. I won't be able to tell how well i can do it until i'm very lean but i can already see differences in posing. Still working on it but it's getting better and better.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  8. Quote Originally Posted by thetinyguy View Post
    Yeah same here i just take small breathes here and there. I won't be able to tell how well i can do it until i'm very lean but i can already see differences in posing. Still working on it but it's getting better and better.
    I too have to take a small breath after a little bit, however, my muscle contraction pre-breath feels much stronger than after the breath. After I take a small breath in I can't seem to ever get as strong a contraction for that set/rep.

  9. Quote Originally Posted by sapentia View Post
    I too have to take a small breath after a little bit, however, my muscle contraction pre-breath feels much stronger than after the breath. After I take a small breath in I can't seem to ever get as strong a contraction for that set/rep.
    Thats my feeling as well.. Lately I've been experimenting with taking small breathes, then when I starting to lose that contraction, I stop breathing and drawl in has tight as I can to finish off the set.

  10. Quote Originally Posted by John Smeton View Post
    Arnold is a big fan of them. he credits many of todays bodybuilders distended belly because they dont do vacuums.
    That, and growth hormones.

  11. Starting these today!

  12. in so i remember to do these bad boys!

  13. For what it's worth - I started doing these back in January 2010 and I'm pretty certain this was what caused me to develop asthma.
    I know, sounds crazy. Taking the deep breath and then pushing it all out... every last bit while holding in my gut... more and more became harder until I couldn't get a full breath.

    It's over a year later and I'm starting to get my breath back with the help of a bronchodilator such as ephedra.

    Could be unrelated, though the symptoms came on at the same time.

    R

  14. Quote Originally Posted by AtomStrange View Post
    For what it's worth - I started doing these back in January 2010 and I'm pretty certain this was what caused me to develop asthma.
    I know, sounds crazy. Taking the deep breath and then pushing it all out... every last bit while holding in my gut... more and more became harder until I couldn't get a full breath.

    It's over a year later and I'm starting to get my breath back with the help of a bronchodilator such as ephedra.

    Could be unrelated, though the symptoms came on at the same time.

    R
    I'm not disregarding your post or anything but if that's the case that stomach vacuums can develop asthma then what about Shawn Ray, Arnold and other pro's who had competed for years perhaps decades doing them? Training the transverse abdominus shouldn't have any negative affect considering it supports the spine. Doesn't make that much sense to me
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  15. Quote Originally Posted by thetinyguy View Post
    I'm not disregarding your post or anything but if that's the case that stomach vacuums can develop asthma then what about Shawn Ray, Arnold and other pro's who had competed for years perhaps decades doing them? Training the transverse abdominus shouldn't have any negative affect considering it supports the spine. Doesn't make that much sense to me
    I completely agree with you. Just seemed odd that I started this around the same time the asthma kicked in. I remember pushing every last bit of air from my lungs and then holding... then again. Seemed over the next few weeks/months I wasn't able to take as deep a breath.

    I know it's proven and sworn by many, so my experience may be completely unrelated... To me though, it's partially a breathing exercise which could have played a part.

    I dunno though...

  16. Quote Originally Posted by AtomStrange View Post
    I completely agree with you. Just seemed odd that I started this around the same time the asthma kicked in. I remember pushing every last bit of air from my lungs and then holding... then again. Seemed over the next few weeks/months I wasn't able to take as deep a breath.

    I know it's proven and sworn by many, so my experience may be completely unrelated... To me though, it's partially a breathing exercise which could have played a part.

    I dunno though...
    You know that could be the cause of it and you may be unlucky. Either way it's a shame that happened to you. I'll come back to this thread and update how i feel to help anyone else out who's interested in the stomach vacuum.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  17. I have been doing these for about 3 months now, 3-4 days a week and I have noticed the gut coming in some. I only hold for 10 seconds though, and then slowly release.

    Ironically enough, I was reading the remark about sexual improvement and just the other day the woman was talking to me and said "am I doing something wrong, its taking you quiet a bit longer to cum"
    Never did I think it would be from this, but I guess that could be it.

  18. These do not cause asthma lol they just caused you to realize that you have it. You will always have it and it will most likely get worse with age. I have it too. Doing regular cardio helps out. Especially training in higher altitudes. People don't even realize that I have it.

  19. Quote Originally Posted by indysoccer16 View Post
    I have been doing these for about 3 months now, 3-4 days a week and I have noticed the gut coming in some. I only hold for 10 seconds though, and then slowly release.

    Ironically enough, I was reading the remark about sexual improvement and just the other day the woman was talking to me and said "am I doing something wrong, its taking you quiet a bit longer to cum"
    Never did I think it would be from this, but I guess that could be it.
    *Looks at avi pic* haha
    Vacuums FTW!!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  20. I am still doing these its been 5 weeks now. I took a deload week on them.

    Now I am up to 40 seconds in the seated position. Next week is 60 seconds.

    My stomach looks leaner; although I have been losing some bodyfat, and I can control it much more. Its more about control than anything
    Facebook John Smeton Fitness
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  21. Quote Originally Posted by John Smeton View Post
    I am still doing these its been 5 weeks now. I took a deload week on them.

    Now I am up to 40 seconds in the seated position. Next week is 60 seconds.

    My stomach looks leaner; although I have been losing some bodyfat, and I can control it much more. Its more about control than anything
    I agree same here, At first i had a hard time just blowing out enough air and now i just want to try getting the upper part of my abdomen in so it looks more dramatic.
    Like Lee Haney this IMO is perfect vacuum

    http://athlete.ru/fotos/profi/lee_ha..._haney_007.jpg

    And don't forget the man himself Frank Zane

    http://cdn.healthhabits.ca/wp-conten...frank-zane.jpg
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  22. Arnold did them as well. maybe not as extreme as Zane, still good though

    YouTube - ARNOLD SCHWARZENEGGER - 1970 Mr. World Posing Routine
    Facebook John Smeton Fitness
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  23. Quote Originally Posted by John Smeton View Post
    Arnold did them as well. maybe not as extreme as Zane, still good though

    YouTube - ARNOLD SCHWARZENEGGER - 1970 Mr. World Posing Routine
    God he's so wide it's crazy!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  24. Quote Originally Posted by indysoccer16 View Post
    I have been doing these for about 3 months now, 3-4 days a week and I have noticed the gut coming in some. I only hold for 10 seconds though, and then slowly release.

    Ironically enough, I was reading the remark about sexual improvement and just the other day the woman was talking to me and said "am I doing something wrong, its taking you quiet a bit longer to cum"
    Never did I think it would be from this, but I guess that could be it.
    I have been doing them as well and I have noticed slight increases, but who knows right? I will continue regardless because I would like the tucked in gut that it is said to improve

    So far I have indeed noticed my stomach is a LOT flatter than it used to. It now sits about 2 inches further back than my chest, which is not a common occurrence for me.

    Fun fact: I did some Stomach Vacuums yesterday during my morning shower. Then at the gym I did some along with my ab workout session and was holding them for longer. Ended up doing about 6 sets I guess yesterday, 3 of them laying down and for 30 seconds; my legs were going WIIIILD. And I mean WILD. They were shaking SO BAD during the last few seconds it was crazy. Also, my ball to ass muscle was getting worked too (as expected I guess) and, get this, today I woke up and my B-T-A muscle was actually SORE It literally feels a little tighter today and I feel kinda the muscle soreness that I generally would in my abs, just right behind my balls.

    Well, I guess I will continue doing these. Right?
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  25. Getting really good at these, i was doing them wrong initially, What i would do is pull my lower abdomen in but now i learned how to pull the upper part near the ribcage in and it makes it a lot more dramatic. It's a lot harder than pulling the lower part in but it looks wicked as hell!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  26. Great info here.

  27. still doing them here doing the 60 second holds -seated. It seems to be making a noticeable difference.
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  28. So its been about a week since i started doing these really good and even with some fat left on me you can really see the pose. At the end of this Primordial Performance Andromass contest i'll be posting some pic's including one with a vacuum pose so you can see!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  29. will be interesting to see how these turn out..
    alot harder than i thought, as of now i can only go about 10 seconds before i have to breathe and it feels far less effective.

    my gut is something ive been struggling with, ive droped 30lbs of fat since i quit drinking last year and feel im somewhat lean but that god damn gut..wtf

    anyone have any other advice on losing my gut (diet and cardio kept to a minimum as im on a superdrol cycle atm) is bulking and recomp on my belly even possible??haha **** idunno

  30. Quote Originally Posted by steppinRazor View Post
    will be interesting to see how these turn out..
    alot harder than i thought, as of now i can only go about 10 seconds before i have to breathe and it feels far less effective.

    my gut is something ive been struggling with, ive droped 30lbs of fat since i quit drinking last year and feel im somewhat lean but that god damn gut..wtf

    anyone have any other advice on losing my gut (diet and cardio kept to a minimum as im on a superdrol cycle atm) is bulking and recomp on my belly even possible??haha **** idunno
    If you want to lose your "gut", then you have to get LEANER. If you're bulking in a traditional manner, then you're not going to lose your "gut" or recomp either, for that matter. Fat loss is going to primarily depend on your NUTRITION (and training), so you have to make sure that your diet is targeted at fat loss for YOU if you want any "problem areas" (i.e. usually the place your body loses bodyfat from LAST) to lose bodyfat. You could try building the muscle mass up in your midsection, so that when you DO lose that bodyfat, your abs look decent.

    PS. This is jut my opinion, but there's no reason for you to be using hormonals at your current body mass in order to GAIN MUSCLE MASS if you're EATING AND TRAINING properly for gains.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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