Stomach Vacuum's

[JG1]

I'd like to start incorporating vacuum's into my ab training, but am a little unsure of how often I should actualy perform them. Currently I train abs once a week, very heavy....3 sets 8-12 rope crunches w/ the stack plus a couple plates pinned on, and 3 sets 8-12 of leg raises w/ a 25lb d-bell. I'd like to start doing 3 sets of vacuums as well.

Everything I've read about vacuums states that to get the waist shrinking benefits, to do them 3 times/week, 3 sets at a time. I train my abs on Monday and by Wednesday no chance am I ready to train them again...they're tender and sore.

Should I nix the 3 day/week philosophy and just do the vacuums only on Monday? I'm scared if I do them multiple times per week I'm going to end up overtraining due to the training I'm already subjecting them too on Monday.

 

[Button Buck]

vacuum's = ?

 

[NXG+]

overtraining from stomach vaccums...LOL!

Dont think that'll happen bud.

 

[Winter]

Or go lighter on your monday's ab work and do one more ab day later in the week. This way you can do the vacuum either monday or the other day.

vacuum's = ?

 

[PeterPaul]

vacuum's = ?

TVA exercise. suck in your stomach and hold while flexing your abs

 

[gumbo]

Exhale all the air from your lungs and then suck in your gut (see Winter's Zane shot above). Hold for 10 seconds if possible. Lots of the old school b'builders used this to accentuate the shoulder-to-waist ratio.

Gumbo

 

[Lucky13]

I do it all the time, in the car, standing in a queue, walking along...I don't think you can overtrain with the vacum it's more a way of life until u barely notice urself doing it...I added in vacuum about a year ago and it's changed my whole bodyshape...

 

[inked1]

stomach vacuums really hepled me shrink my waist down from a 42 to a 41! Although I can't bench any heavier ,I look a lot sexier in my chaps.