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Best way to train the vacuum is not to merely practice the vacuum

Biggerp73

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I was reminded of this several months ago but I thought I'd share it now

One way to reduce distension, or to just make an already good waist better, is to improve the vacuum

Among coaches and competitors who talk about this, the advice you'll hear is to spend a period of time every day practicing the vacuum

But this is sub optimal compared to adopting the vacuum as your permanent posture

Think about a down syndrome kid who always walks on his toes. His calves are better than anyone who just trains them once a day.

Practicing the vacuum once a day is good, but keeping your vacuum sucked in 24/7, as your permanent posture, even if the intensity of vacuum is rather moderate, is infinitely more effective than practicing it once per day
 
imo this is also why a waist trainer, although ridiculed by most, is not the dumbest thing.
it forces you to pay attention to your midsection and also forces you to keep "it in" most of the day which,
over time, will reduce your midsection
 
imo this is also why a waist trainer, although ridiculed by most, is not the dumbest thing.
it forces you to pay attention to your midsection and also forces you to keep "it in" most of the day which,
over time, will reduce your midsection
Hmm I might have to order one now
 
Well this is kind of a “no shit” thread.
IF you are a competitor where distension IS a problem that needs to be fixed, you 100% already know that control during the day is essential. Obviously. But the force you are pulling in to “control” vs what you are doing with a vacuum are two very different things. You physically cannotttt spend all day holding a vacuum like u would in a front double. Just not doable.

So yes to control, all day.
No, to walking around taking small shallow breathes all day trying to pull a vacuum.
 
Well this is kind of a “no shit” thread.
IF you are a competitor where distension IS a problem that needs to be fixed, you 100% already know that control during the day is essential. Obviously. But the force you are pulling in to “control” vs what you are doing with a vacuum are two very different things. You physically cannotttt spend all day holding a vacuum like u would in a front double. Just not doable.

So yes to control, all day.
No, to walking around taking small shallow breathes all day trying to pull a vacuum.
I think this entire post has a vacuum confused with controlling your core.

If someone told me they are holding a vacuum all day, I’d know they aren’t actually hitting a vacuum but just sucking in their stomach…
 
Well this is kind of a “no shit” thread.
IF you are a competitor where distension IS a problem that needs to be fixed, you 100% already know that control during the day is essential. Obviously. But the force you are pulling in to “control” vs what you are doing with a vacuum are two very different things. You physically cannotttt spend all day holding a vacuum like u would in a front double. Just not doable.

So yes to control, all day.
No, to walking around taking small shallow breathes all day trying to pull a vacuum.
Clearly you can't do a 100% vacuum all day,

But neither are we talking about just "controlling" your core


Someone just equated "control" with "sucking in your stomach...

I think this entire post has a vacuum confused with controlling your core.

If someone told me they are holding a vacuum all day, I’d know they aren’t actually hitting a vacuum but just sucking in their stomach…


^^^ sucking in your stomach is more than just "control"..


We can think of these things in terms of a spectrum...


While your never going to get to 100% full intensity vacuum.24/7, you should be able to get more and more concave as you keep it more and more sucked in over time...
 
Someone just equated "control" with "sucking in your stomach...
Who?

While your never going to get to 100% full intensity vacuum.24/7, you should be able to get more and more concave as you keep it more and more sucked in over time...
But pulling any level of true vacuum would not allow for anything but shallow quick breaths. You’re aiming to do this all day?
 
I figured with the thread title there would be some exercises involved. Apparently not yet, so I will add - pullovers old school style. DB cross bench pullovers. Yeah most do them on back day or even chest day, but not only do they hit those muscles, along with the serratus, but they greatly improve your vacuum & ability to suck up the gut BIGTIME. After I do even one set, when I get up, I feel like I'm already holding my gut in and hitting a half-vacuum without even trying. Ya don't need a ton of weight - just grab a DB that will allow you to hit at least 15 reps, drop your ass as low as you can when you let the weight down for the ultimate stretch/expansion. Breathe in as deep as you can as you lower the weight down, and forcefully blow out all the air as you bring it back up. If ya haven't already, try 'em out and watch your gut control AND hitting a vacuum become better. ;)
 
Think about a down syndrome kid who always walks on his toes. His calves are better than anyone who just trains them once a week.
Are we going to ignore the elephant in the room or can we address it? I don’t want to say the type of “special “ strength involved and get banned. 🧐🤣
 
Who?


But pulling any level of true vacuum would not allow for anything but shallow quick breaths. You’re aiming to do this all day?
I did this 8 hours a day, 5 days a week, between the ages of 13 and 16, when I was a big fat bellied teenager, and would keep my chest up as high as possible, and my belly sucked in tight, concave, underneath my rib cage, all day while at school.

Starting at the age of about 20, influenced by Ronnie Coleman, whose distended gut I thought looked powerful, I intentionally let my abdomen stick out as far as it goes while being relaxed, and as an expression of self -confidence (remember, I used to suck it in out of insecurity), I walked this way for over a decade. Still do actually.

Have no done a vacuum or sucked in my stomach for almost two decades now. But all those hours in high school every day with the permanent vacuum, and any time I want I can pull one with a concave curve to it. It just sticks with me now.
 
I did this 8 hours a day, 5 days a week, between the ages of 13 and 16, when I was a big fat bellied teenager, and would keep my chest up as high as possible, and my belly sucked in tight, concave, underneath my rib cage, all day while at school.
I’m confused, did you just suck in your stomach or were you pulling a vacuum? These are very different things

Maybe post a picture of what you mean or something
 
I’m confused, did you just suck in your stomach or were you pulling a vacuum? These are very different things

Maybe post a picture of what you mean or something
Vacuuming in the stomach, entire stomach, abs and everything, as much as possible, as concave as possible, all day long 🙂
 
I did this 8 hours a day, 5 days a week, between the ages of 13 and 16, when I was a big fat bellied teenager, and would keep my chest up as high as possible, and my belly sucked in tight, concave, underneath my rib cage, all day while at school.

Starting at the age of about 20, influenced by Ronnie Coleman, whose distended gut I thought looked powerful, I intentionally let my abdomen stick out as far as it goes while being relaxed, and as an expression of self -confidence (remember, I used to suck it in out of insecurity), I walked this way for over a decade. Still do actually.

Have no done a vacuum or sucked in my stomach for almost two decades now. But all those hours in high school every day with the permanent vacuum, and any time I want I can pull one with a concave curve to it. It just sticks with me now.

I wish I had this level of confidence to leaving my gut hanging out all day, kudos to your brother. So what was the reason for the lipo and all the other stuff?
 
I wish I had this level of confidence to leaving my gut hanging out all day, kudos to your brother. So what was the reason for the lipo and all the other stuff?
A fat belly isn't powerful, it's soft 😁
 
imo this is also why a waist trainer, although ridiculed by most, is not the dumbest thing.
it forces you to pay attention to your midsection and also forces you to keep "it in" most of the day which,
over time, will reduce your midsection

 
A couple days a week isn't gonna cause any issues. And it sure did Roelly Winklar a bunch of good.
I'm not familiar with Roelly's use, was that the only variable he changed?
My post was more in reference to the "most of the day" part of M@NU's post, which seems quite a bit different from a couple of days a week.
I've always discouraged their use in clients that ask about them, and advise vacuum training daily instead.
Just my experience / input.
 

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