Vacuum shots.....anybody do them anymore?....if so...post them up

[induced_drag]

One of my favorite looks from the classic bodybuilders was the old vacuum pose. Even into the age of mild anabolics this pose showed off the tiny waists and developed chests of competitors like Arnold or Zane.

This is all but gone in todays modern professional bodybuilding with the abuse of GH and the increase in gut size that it creates.

As I am cutting down the fat it is nice to see the chest and rib cage become more prominent as the waist shrinks down. As the VAT goes you can flex and pull a decent vacuum pose really begin to see the difference.

So....anybody else do this or like the asthetic look of a nicely executed vacuum?


My waist is finally shrunken away to where I can pull a decent one. (not as good as some of the truly lean guys around here I am sure)

Here is mine taken this morning.

[steven1977]

Wow. Impressive shot. What is your current weight?

[tobymax123]

Wow. You skinny thing you. Skinny but huge!

[induced_drag]

Wow. Impressive shot. What is your current weight?

Waist at 30 3/4 (measured first thing AM lying down). Weight around 189 first thing down from 205 (On week 7 of dieting and feeling very flat ). Feeling totally carb depleted and flat, I think with a few days of good eating maintenance I would be 193 +/-.

[steven1977]

Impressive. I know what you mean about the dieting. I am probably more ripped now than I have ever been (my avatar isn't a recent pic ), but looking forward to maintenance and/or clean bulk soon.

[HairyScandinavian]

I do the vacuum pose every time one of my female co-workers walk in the room just to look normal.

[IronCharles]

From my skinny days:

[Big_Sky_Guy]

Always looking mah best!!!


You boys look nice and thin!

[drudixon]

Clearly the time to do this pose isn't right after eating a large pizza.

[rstaffey]

I do the vacuum pose every time one of my female co-workers walk in the room just to look normal.

rofl, yes, this is me for sure...

[flyineagle96]

They sure do skinnie skinnie,nice job boys!!!

[HairyScandinavian]

You know I just got home and was changing clothes, did a vacuum pose in the mirror and it aint half bad. Felt like I pulled a damn abdominal muscle but didn't look bad at all.

[danap3681]

You know I just got home and was changing clothes, did a vacuum pose in the mirror and it aint half bad. Felt like I pulled a damn abdominal muscle but didn't look bad at all.

Makes you wonder how many of us will be doing this the next time we change clothes and are in front of a mirror. I know I plan to do it when I get home

[HairyScandinavian]

Makes you wonder how many of us will be doing this the next time we changle clothes and are in front of a mirror. I know I plan to do it when I get home

LOL yeah probably. I was worried somebody would walk in and see me haha.

[bodyhard]

I never did one of those. Getting thinner ID, but doesn't look like you are losing any muscle!

[IronCharles]

[Toneyy]

Frank Zane's zacuum is beautiful. Only word I can find to describe it.

[IronCharles]

Zane was clearly the master of the vacuum, but this pic of Eiferman shows that even "soft" guys can do it with a little practice.





The trick is to expel all the air from your lungs before you try and hit it. Then pull your diaphraghm up and back towards your spine.

[induced_drag]

The biggest requirement is lack of VAT. To me this is one of the best indicators of hard to measure visceral fat. Even if your skinfolds are small in your abdomen, it does not mean you are truly low in bodyfat. As men we can carry a lot of fat around the organs. This is very hard to track but I found that as you lose it, the vacuum comes in much nicer and tighter. There was a time where my 'vacuum' barely went in. Now it is almost concave.

Cmoore said he will throw one out there. I am sure he will look fantastic.

[induced_drag]

I never did one of those. Getting thinner ID, but doesn't look like you are losing any muscle!

Thanks man.... almost where I want to be lean wise. Down about 20lbs from the peak of my bulk. Not super lean....but respectable.

This is from a few days ago



Almost ready to switch directions and start bulking up again (while seeing if I can stay lean in the midsection). Guess we will see!!! Going to try something very different. Very carb heavy loading. I am going to be eating the hell out of some oatmeal!!!

[MMMbodybuild]

I always thought Frank Zane was the greatest poser with Arnold following close behind. I was recently trying to imitate some of Zane's poses but without the muscle mass it's hard to pull off many. He must have studied some of the great sculptors and understood body contours. Bodybuilding is one of the few things that I lament about the good old days though I do think Phil Heath has one of the most incredible physiques of all time too.

[bodyhard]

Thanks man.... almost where I want to be lean wise. Down about 20lbs from the peak of my bulk. Not super lean....but respectable.

This is from a few days ago



Almost ready to switch directions and start bulking up again (while seeing if I can stay lean in the midsection). Guess we will see!!! Going to try something very different. Very carb heavy loading. I am going to be eating the hell out of some oatmeal!!!

Where do you want to be at?

[kimm4]

In all these years I can honestly say, I've never measured my waist lying down.

I've never liked the vacuum pose...I think it's ugly...and yes, I can do them...

[llahhsoj]

You know I just got home and was changing clothes, did a vacuum pose in the mirror and it aint half bad. Felt like I pulled a damn abdominal muscle but didn't look bad at all.

Lol, I tried to do one also. It is kind of awkward!

[induced_drag]

Some how, I dont see Boflecks post any more. To answer your question.....I have found that measuring lying down is much more repeatable. When standing, the slightest bit of ab flex or even my breathing changes the measurement. What I am looking for is something that is repeatable and trackable. I have found that lying down gives me the most repeatable measurements.

Where do you want to be at?

For right now, I am determined to shed the last vestiges of abdominal fat that have stuck around from neglecting myself for 10+ years. I was just getting sick of being big and bulky but a soft midsection (not that I was that big....but for me). I want that 60's/70's off season bodybuilder look. Full set of abs, but not shredded. All muscles defined and present.

After I get the midsection down where I want, the cals are ramping back up and I will manipulate them best I can to grow yet not lay down too much fat. I am going to experiment with some radical ideas....but most of it will revolve around experimenting with nutrient timing and carb manipulation. Like I said.....I plan on eating A LOT of oatmeal!!

[cmoore]

Ok so those are really hard. I need to practice those a bit.

Here's tonight's attempt

[IronCharles]

^^^^ Good job, dude! Sick obliques.



This vid is old, but the guy's ab control is crazy:

[Bo_Flecks]

Some how, I dont see Boflecks post any more.

Photobucket glitch. I was too tired to fool with it last night...

Here ya' go, bro. Side tricep shot with vacuumed abs from posing practice this week. I won't start my cut and get cmoore lean until August .

[induced_drag]

Photobucket glitch. I was too tired to fool with it last night...

Here ya' go, bro. Side tricep shot with vacuumed abs from posing practice this week. I won't start my cut and get cmoore lean until August .
]

You do have a very narrow waist to shoulder ratio. Looks very good. That is something I fight against. My waist at just under 31" is the same size it was when I weighed 150lbs at 18. I am just wide waisted. Just means I need to build a bigger top to compensate....but I will never have that 'graceful' sweeping look. Guess we all just make due with what we have. I am lucky in that my shoulder and back development helps hide my wide waist.


You look great man!!! Poses are really coming along!

[induced_drag]

Ok so those are really hard. I need to practice those a bit.

Here's tonight's attempt

Dude....you chest / back and ab development looks incredible. I have no doubt that at 'normal' bodyfat levels, you would be 200+. I really appreciate the density you have developed. Hard to really get a sense of where you are till you start stripping fat. I have come to realize that I am not nearly as dense as I had thought in some areas. No hiding that on you!

Look great!