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!
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.
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.