The stomach vacuum

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  1. These are so amazing, I've been working on them and it's still a work in progress. They really makes the upper and lower body look that much more impressive.

    This pic of Arnold gives me the chills.

    I hope pro's start bringing it back it definitely is impressive with any pose to say the least.
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  2. Honestly, that look (vacuum pose as you guys call it) is gross as ****. But back to the stomach vacuum, it looks like its benefit in your neutral pose is great. I've started doing these, lets see what they do for me.
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  3. Quote Originally Posted by John Smeton View Post
    I do them just about every day, if I am real tired Ill do 2 sets, usually I suck it up and do 3 sets. I do them anytime besides a workout, it really doesn't matter the time, recently I have been doing them before bed before my last meal. Yes empty stomach is almost required
    Quote Originally Posted by bla55 View Post
    I myself have been doing them during my morning shower, before I go to work. Do my 5 sets there, takes me about 3 minutes, and then carry on with my day. I do them standing, I feel like aside from laying that's the easiest for me.

    I have also incorporated them on my abs workout, so somedays will do it twice in one day.
    Quote Originally Posted by lonewolf0420 View Post
    I used to do these, but stopped for a long time (got lazy with them). I'm now starting again. I never could do them on a full stomach. It made me want to puke.
    I found its much easier to draw in your stomach, when its empty.

    perform them when you have a few minutes to yourself. It requires some concentration.

    Once you become proficient in doing them, you could do them on your drive home, or to work. I found I was too shot to do them after a workout.
    To get maximum effect, you want to be able to strongly draw your abdomen in, and squeeze.
    Thanks fellas. I did them the other day after a pretty good ab workout and could barely hold my gut in from being so winded. But I do like doing the after a shower or before bed in mirror so I can see how far Im sucking my abs in or not.

    Also, upon doing them last night I kinda figured out how to keep my abs sucked in while still breathing very short, kinda rapid breaths.
    I saw someone else asked about holding your breathe. Do you guys hold it or breathe? I pretty much do a little of both, but am gonna try what I did last night again tonight and will repost hopefully in the morning.

  4. Quote Originally Posted by TheBreeze View Post
    I saw someone else asked about holding your breathe. Do you guys hold it or breathe? I pretty much do a little of both, but am gonna try what I did last night again tonight and will repost hopefully in the morning.
    I have been holding as much as I can without breathing, if I feel I need to breathe Ill tale a breathe.

    I am starting on week three up to 60 second at a time
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  5. Quote Originally Posted by John Smeton View Post
    I have been holding as much as I can without breathing, if I feel I need to breathe Ill tale a breathe.

    I am starting on week three up to 60 second at a time
    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.
    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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  6. 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.
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  7. 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

  8. 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.

  9. 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

  10. 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

  11. 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
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  12. 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

  13. 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.

  14. 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.

  15. 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.

  16. Starting these today!

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

  18. 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

  19. 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

  20. 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...

  21. 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

  22. 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.

  23. 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.

  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.
    *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

  25. 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
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching
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