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Vacuum Pose Training

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Hey all,

I'm starting to train stomach vacuums everyday to get better ab control and get my waist tighter. I want to be able to pull off a vacuum pose at my next competition (that and just because I think vacuum posses and ab control are hot as hell). I was wondering if anyone has trained these much and what routines worked well for you (reps, hold time, how often)?

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sannong, I had an old book by Frank Zane that had some instructions.  Can't find it now, but it might be a lead to follow.  Also, you've probably checked it out, but there are several different vids on YouTube .  Maybe try a few methods and see what works for your training.  It's a classic pose that  seems to be returning, especially in the Classic Physique contests.

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