Please elaborate! p::banana::head:Underrated for enhancing sexual performance and satisfaction
do like 5 seconds for 5 sets every day the next week 10 seconds etc etcI was about to create a topic on this today... Guess I came in late!
I heard about this yesterday and was looking for feedback... What do people think is the realistic goal to start seeing some progress? I somehow just don't get how this is all that effective, call me a nonbeliever (I will still try it though, not about to ditch the legend that is Arnold!)
I read the article and all I can think is that I would have a hard time holding it static for 40 seconds (I am able to suck it in pretty damn well, but damn it's weird...)
What I did try yesterday, and will continue to roll with, is to do it while doing Cardio; as I was doing my eliptical yesterday I used this as a HIIT method almost... Every 3 - 4 minutes I would suck in to the fullest for as long as I could while still doing the cardio. I did wake up with a pretty sore ab region today, so don't see why I would stop.
Does anyone have more reading on this or more inputs?
Allows you hold off from ejaculatingPlease elaborate! p::banana::head:
You're supposed to breathe while performing this. Just hold in your stomach and breathe thru your chest.Are you guys breathing, while performing vacuums? Or are you holding your breathe?
I haven't done in all fours but damn, I feel like standing is so much easier than sitting...week 1 2-3 sets of 20 seconds
week 2 (which I am on) 2-3 sets 40 seconds(it is hard) feel like Im almost going to pass out
week 3 2-3 sets of seconds seconds
I do them on all fours
then Ill graduate to seated which is harder than all fours, than standing which is even harder
I hold my breathe completely, almost feels like I may pass out, getting used to it thoughAre you guys breathing, while performing vacuums? Or are you holding your breathe?
I too hold my breath completely for the starting point, but after about 15 secs I can't anymore, and I start breathing while still keeping my stomach in (not as far back in as before, but still pretty damn decent)I hold my breathe completely, almost feels like I may pass out, getting used to it though
I dont know how to explain the breathing but for me I am still breathing through my diaphragm.You're supposed to breathe while performing this. Just hold in your stomach and breathe thru your chest.
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.Also, what time of day do you guys do these? And on your non lifting days, do you do vaccums with a full or empty stomach?
agreed I do them on more of an empty stomach before eating. The first month are still the beginning stages. I do mine just about every day.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.
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 did the reccomended 3 sets x 20 seconds yesterday after my first leg workout in about 10 weeks and believe me it was not as easy as I expected. 20 seconds seems like an eternity when you cant take in a normal breath.
I do however, plan on incorporating these into my everyday routine whether I lift that day or not cause I have NEVER had a completely flat stomach and I would kill to have one!
I am pshyced to see if these work as well as they are made out to.
Also, what time of day do you guys do these? And on your non lifting days, do you do vaccums with a full or empty stomach?
I'm guessing they probably know what the judges of the contests are looking for and somehow that seems to not be it?How come we don't see more pro bodybuilders doing the vacuum pose or even having the bodies like Frank Zane, Arnold or Lee Haney?
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 requiredI
Also, what time of day do you guys do these? And on your non lifting days, do you do vaccums with a full or empty stomach?
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
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.
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.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.
I have been holding as much as I can without breathing, if I feel I need to breathe Ill tale a breathe.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.
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. :fool2: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
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.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. :fool2:
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.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.
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'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.
yesThe 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 oneThe 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.
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 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
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.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.
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.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.
That, and growth hormones.Arnold is a big fan of them. he credits many of todays bodybuilders distended belly because they dont do vacuums.
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 :hypnotized: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 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'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 :hypnotized:
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 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...
*Looks at avi pic* :hump: hahaI 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.
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