When you're practicing holding a vacuum, do you keep your lungs empty, or do you do a little shallow breathing so you can hold it longer? I'd imagine breathing a little is better, so that you can hold it longer on stage?
MESO-Rx
Anabolic Steroids
Do you breathe while practicing vacuum?
- Thread starter Evom1
- Start date
Bundy55
Banned
Personally I start out holding the vacuum pretty much holding my breath for about 10-15 seconds as I push all the air out of my lungs then I'll take very slight breaths in order to hold the vacuum for as long as possible
EcpertRealistic
Banned
Get a compression waist belt and load it with nails. You will soon learn to hold a vacuum. Just kidding, you may attach something in the stomach area to keep pressure constant. I'm all about making chit happen one way or the other
That's basically what I do. I want to get the deepest contraction possible, but also get the hold a little longer
I wear my belt for that concept, I try to consciously think to pull my abs away from it.
DonQKong
New Member
I take laxatives and try not to shit myself lol ...
Vacuums are greatly underrated, it's a staple for any serious powelifter. Personally, I suck it in 2 sets 3 reps four seconds in four seconds out.
DQ
Vacuums are greatly underrated, it's a staple for any serious powelifter. Personally, I suck it in 2 sets 3 reps four seconds in four seconds out.
DQ
The best way to get the deepest vacuum is to actually exhale before sucking the stomach in. From that point it's simply like holding your breath, only you're not taking a breath
canucklifter
New Member
Check out John Meadows (mountaindog1) pull down crunches.
Basically, put a shit ton of weight on a lat pulldown (strap it up), get in position, pull in the vacuum then crunch hard. I like to exaggerate the eccentric and really try to pull the vacuum in hard while stretching out.
I've been doing 4 sets of 10 with 200lb and it's phenomenal. I can usually get 3-4 reps before I have to breathe again. Couple deep breaths, force all the air out then do another 3-4.
Even better after leg raises where you really focus on the lower abs. Pulls in the abdominal wall really well.
Basically, put a shit ton of weight on a lat pulldown (strap it up), get in position, pull in the vacuum then crunch hard. I like to exaggerate the eccentric and really try to pull the vacuum in hard while stretching out.
I've been doing 4 sets of 10 with 200lb and it's phenomenal. I can usually get 3-4 reps before I have to breathe again. Couple deep breaths, force all the air out then do another 3-4.
Even better after leg raises where you really focus on the lower abs. Pulls in the abdominal wall really well.
Pretty sure I exhale when I push the Dyson across the floor, inhale on the way back
Post of the fucking week here hahahaha. Love it.
Cash43
New Member
As stated above, I hold breath as long as I can then take short shallow breaths to get a few seconds more out of it.
Recently been trying a compression/waist trainer.... not so much for the "slimming" effect but to have constant tension on my mid section to act as a reminder to stay tight
Recently been trying a compression/waist trainer.... not so much for the "slimming" effect but to have constant tension on my mid section to act as a reminder to stay tight
Similar threads
