Shrinking your waist

[CobraMuscle]

Hey guys didn't really know where to post this but is anyone here aiming for more of a classic physique? I most definitely am was just wondering on the small waist. Do you guys that are into this do things like stomach vacuums? I've been doing it every morning fasted for 10 minutes for a little over a month and can feel my core being more tight

 

[RickRock]

Hey guys didn't really know where to post this but is anyone here aiming for more of a classic physique? I most definitely am was just wondering on the small waist. Do you guys that are into this do things like stomach vacuums? I've been doing it every morning fasted for 10 minutes for a little over a month and can feel my core being more tight

I'm competing in classic physique this coming year hopefully. I personally have never had much luck with vacuumpose,must I would imagine practicing regularly would help considerably. I idolized the classic physiques like Arnold, Frank Zane, Sergio, etc....so that is my ultimate goal to achieve a similar type of aesthetic appearance

 

[DylanGemelli]

Hey guys didn't really know where to post this but is anyone here aiming for more of a classic physique? I most definitely am was just wondering on the small waist. Do you guys that are into this do things like stomach vacuums? I've been doing it every morning fasted for 10 minutes for a little over a month and can feel my core being more tight

i have never used it but i do keep a very small waist... this is mainly done through cardio 6 days a week... very intense lifting routines where rest periods are only 30-45 seconds... daily sauna, extremely strict diet... That is how I have done it all these years bro..

 

[mastermolnar]

Hey guys didn't really know where to post this but is anyone here aiming for more of a classic physique? I most definitely am was just wondering on the small waist. Do you guys that are into this do things like stomach vacuums? I've been doing it every morning fasted for 10 minutes for a little over a month and can feel my core being more tight

The vacuum is painful. Ive tried it but im not so sure its the answer. I think its got a lot more to do with diet, cardio, and also I dont go super heavy with deadlifts when I do them, which is not all too often. Id rather bang 20 reps at 225 then try and hit high numbers and thicken my mid section

 

[DylanGemelli]

The vacuum is painful. Ive tried it but im not so sure its the answer. I think its got a lot more to do with diet, cardio, and also I dont go super heavy with deadlifts when I do them, which is not all too often. Id rather bang 20 reps at 225 then try and hit high numbers and thicken my mid section

exactly... volume training and doing things on the stability ball or bosu ball.. try doing curls standing on a bosu... you MUST keep your core tight throughout and you will be sweating quick... this type of training will really help with this...

 

[jcoutts91]

You need to do tva training for your transverse abdominis so you can do the vacuum pose it will tighten you up real quick

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[TX TERROR]

i have never used it but i do keep a very small waist... this is mainly done through cardio 6 days a week... very intense lifting routines where rest periods are only 30-45 seconds... daily sauna, extremely strict diet... That is how I have done it all these years bro..

Watch your oblique movements too. Nothing tree trunks you more than big obliques. Trust me I know I can't get rid of them lol. too much heavy compound lifting.

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[Jake]

If you look at pics of the old guys like steve reeves, it is mostly genetic to have a wasp's waist. I heard he train his waist with a few sets of inclined old fashion sit ups

 

[Jake]

And then the legend himself, Vince Gironda, had a natural V taper and smartly worked on it. You can left click the pictures to expand them.

 

[RickRock]

If you look at pics of the old guys like steve reeves, it is mostly genetic to have a wasp's waist. I heard he train his waist with a few sets of inclined old fashion sit upsView attachment 1657

But the thing is, even with the good genetics you just don't find it nowadays due to high insulin and GH use mostly.

Staying aesthetic is also an art form in my opinion that the golden Era mastered very well

 

[Jake]

But the thing is, even with the good genetics you just don't find it nowadays due to high insulin and GH use mostly.

Staying aesthetic is also an art form in my opinion that the golden Era mastered very well

100% percent agree

 

[DylanGemelli]

Watch your oblique movements too. Nothing tree trunks you more than big obliques. Trust me I know I can't get rid of them lol. too much heavy compound lifting.

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this is very true and i really key in on them twice a week.. these movement are so key and overlooked far too often... there are many areas to hit when you train "abs." Lower abs are the most difficult to really pop and you really have to key in on these as well... you need to constantly switch what your working as well... the abdominals are muscles too and need to be treated llike other muscle groups are

 

[SpikedEggnog]

i have never used it but i do keep a very small waist... this is mainly done through cardio 6 days a week... very intense lifting routines where rest periods are only 30-45 seconds... daily sauna, extremely strict diet... That is how I have done it all these years bro..

dude vacuum cannot replace cardio Obviously but it does help with waist control and tightness. its something that i think helps to add to the repertoire. combine that with having a massive rib cage and thick Chest, it looks phenomenal.. PLUS if you are on stage and rotate from vacuum to regular ab flex it looks SICK

 

[SpikedEggnog]

this is very true and i really key in on them twice a week.. these movement are so key and overlooked far too often... there are many areas to hit when you train "abs." Lower abs are the most difficult to really pop and you really have to key in on these as well... you need to constantly switch what your working as well... the abdominals are muscles too and need to be treated llike other muscle groups are

dude it kills me when i see people doing heavy side bends..i cry inside a little knowing they are thickening their obliques over time. i want to say something but at the same time, you dont want to be that guy. some people get mad too when you try to give advice..

 

[SpikedEggnog]

Watch your oblique movements too. Nothing tree trunks you more than big obliques. Trust me I know I can't get rid of them lol. too much heavy compound lifting.

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really? my waist hasnt changed since high school even though ive been progressively lifting heavier on the compounds

 

[DylanGemelli]

dude it kills me when i see people doing heavy side bends..i cry inside a little knowing they are thickening their obliques over time. i want to say something but at the same time, you dont want to be that guy. some people get mad too when you try to give advice..

yes, there is A LOT of misguided out there with abdominal training... there are A LOT of detrimental things being done over and over and then people find themselves wondering why they are regressing... people forget abdominals are their own muscle group as well and doing the same things over and over is detrimental and certain movements are not good in certain areas etc... abdominals are built muscle wise with core training but to SHOW them, you have to melt the fat around them, more so than any other muscle group... that takes A LOT of work outside of your training as well in terms of diet...

 

[SpikedEggnog]

yes, there is A LOT of misguided out there with abdominal training... there are A LOT of detrimental things being done over and over and then people find themselves wondering why they are regressing... people forget abdominals are their own muscle group as well and doing the same things over and over is detrimental and certain movements are not good in certain areas etc... abdominals are built muscle wise with core training but to SHOW them, you have to melt the fat around them, more so than any other muscle group... that takes A LOT of work outside of your training as well in terms of diet...

definitely man, part of the reason why i want to be PT is so i can help people and clear up some of the confusion about stuff like this. I dont like misinformed or misguided people and i want to help and being a PT gives me the "authority" to do so, just being a person in the gym some people dont take you seriously unless you meet THEIR standards, which is a degree or certification, etc.

 

[r2truth]

I

dude it kills me when i see people doing heavy side bends..i cry inside a little knowing they are thickening their obliques over time. i want to say something but at the same time, you dont want to be that guy. some people get mad too when you try to give advice..

Lmao I feel the same way bro, I usually stick with the oblique twister machine and dB pullovers, even that worries me sometimes.

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[DylanGemelli]

definitely man, part of the reason why i want to be PT is so i can help people and clear up some of the confusion about stuff like this. I dont like misinformed or misguided people and i want to help and being a PT gives me the "authority" to do so, just being a person in the gym some people dont take you seriously unless you meet THEIR standards, which is a degree or certification, etc.

i know bro and your doing it right and your doing a damn good thing... its our job to help everyone the best we can...

 

[drb_iac]

The way I do it is to diet until I cannot find any fat in the midsection. That right there is what God gave you. Mine aren't pretty either.