Vacuum pose recipe

[dbbt]

Can you guys suggest a detailed daily/weekly routine- whatever it takes - to take someone who’s really never had or practiced the vacuum to achieving that bad ass sucked in pose? What’s worked best for you guys? Thanks!

 

[finephysique]

John meadows had a video on it that explains it excellently.

 

[cage99]

The Stomach Vacuum Exercise

Strengthen and slim your waist in as little as 3 weeks with the powerful stomach vacuum exercise; add it to your ab workouts for a carved midsection!

www.bodybuilding.com

Cage

 

[FK86]

I saw better results with Dante's version where you push away from a wall. It incorporates a stretch of the linea alba.

 

[bbxtreme]

Can you guys suggest a detailed daily/weekly routine- whatever it takes - to take someone who’s really never had or practiced the vacuum to achieving that bad ass sucked in pose? What’s worked best for you guys? Thanks!

The Meadow’s video above is great, but the vacuum takes practice and discipline. I would to them 4-5 rounds fasted in the AM 5 days a week with ab work.

 

[Biggerp73]

Just suck in your stomach as far as you can and hold it. Do it everyday. That's all there is to it.

 

[TheOtherOne55]

I think @ChaseIrons (or it mightve been someone else) mentioned in a podcast that he did 10 seconds on, 20 seconds off rounds for 10-20 mins. Personally, i like a longer hold. 20-30 seconds, 1 min off, repeat. Do 10-15 rounds. Be done.
Not that complicated.