How does one master the vacuum pose?

[FellowshipOfTheRon]

Sup guys,

 

Have always admired the Vacuum pose and just recently thought I'll make it one of my goals to be able to hit this pose within the next few months.

Has anyone successfully worked their way in to something like the classic frank zane vacuum pose? If so, what approach did you take?

 

 

 

Frank Zane :

[Pseudonym]

I'm not sure what you're asking, Ron. Don't you just stick your arms behind your head, and suck?

I'm being flippant, but I think it's just a matter of practice. Suck it in and hold for 30 seconds. Relax, then repeat. When you can, increase the time.

Strengthening your transverse abdominals should help, too.

[MikeyJ]

Arnie talks about it in his encyclopeadia of bodybuilding and gives a few exercises. For example u start practicing in 4 point kneeling. Then he has other progressions. I can't remember all the exercises though sorry.

[FellowshipOfTheRon]

I'm not sure what you're asking, Ron. Don't you just stick your arms behind your head, and suck?

I'm being flippant, but I think it's just a matter of practice. Suck it in and hold for 30 seconds. Relax, then repeat. When you can, increase the time.

Strengthening your transverse abdominals should help, too.

Nah sort of more looking for how people had worked towards getting to a point where it looks awesome like Frank Zanes. Well I know I wont be able to hit it just like him with my lack of mass but maybe like a miniature figurine version? TVA strengthening is all the isometric hold type stuff right?

 

Arnie talks about it in his encyclopeadia of bodybuilding and gives a few exercises. For example u start practicing in 4 point kneeling. Then he has other progressions. I can't remember all the exercises though sorry.

Hey thanks for the pointer, now that you mention it that's a really good place to look for this kind of info I'll check it out later and copy the information from book to here if I find it Cheers.

 

[Leeroid]

Genetics, a strong transverse abdominus, small internal organs, and no food in your intestines.