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    • CMiller

      Help contribute, donate via PayPal or join with a monthly Patreon contribution.   01/01/17

      To help raise funds I've introduced a monthly contribution option called Pateron. This service allows you to pledge a monthly contribution plus allows me to offer you some rewards for your contribution. If you have any questions you may PM me. If you'd like to make that contribution please click on the image below:      
    • CMiller

      NEWS: Discord Server & Clubs (aka Groups) are back!   08/19/17

      Hello everyone I'm back with a couple big updates! Firstly we now have a Discord server, this is a real-time chat messaging client you can run on your phone, desktop, or anywhere. It's a pretty powerful desktop application that enables people to chat together, and with multiple channels you can find people interested in what you're interested in. If you don't already have a Discord account it's pretty easy to get one, just click the following invite link to get started: https://discord.gg/U93PYnB Secondly I'm proud to announce the return of Groups, it's been renamed to Clubs and is now available here: https://muscle-growth.org/clubs/. This system is entirely user generated and allows users to create groups of their own based on any subject they want. Go ahead and try it now, visit the link above to get started if you want to create or join a group!   As always thank you to all of our donators and Patreon contributors who keep the forums going! 
sannong

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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