Achieve Frank Zane’s Physique with These 5 Intense Vacuum Exercises

These 5 Vacuum Drills Inspired by Frank Zane Will Sculpt a Timeless Physique

The physiques of athletes from the Golden Era of bodybuilding are what many enthusiasts consistently aim to emulate, though achieving it has become less common. The striking build of those iconic Mr. Olympias, like professional Bodybuilder Frank Zane, Arnold Schwarzenegger, and Franco Columbu, continues to inspire many. Those expansive lats, broad chest and shoulders, complemented by a slender waist, are features seldom seen in today’s bodybuilding. However, the current Classic Physique division endeavors to mirror the Golden Era’s aesthetic, with the abdominal vacuum being a key component. In this article, we will outline five Frank Zane vacuum exercises to achieve a Classic Physique. 

The transverse abdominal muscle (TVA) runs along the sides of your midriff, stabilizing your spine and core, effectively serving as nature’s weightlifting belt. A stable spine, maintained by proper TVA contraction, ensures the nervous system efficiently activates muscles in the extremities, allowing functional movements to be correctly performed. The TVA and lumbar multifidus bolster posture and facilitate deep breathing during power movements, impacting one’s cardio and symmetry.

Let us delve deeper into the TVA and the abdominal vacuum.

What is a Vacuum?

No, not the cleaning device; in bodybuilding, a vacuum is a technique that creates the illusion of a smaller waist, making everything else appear larger, such as legs, shoulders, and lats. In essence, you expel all your breath while simultaneously drawing in your stomach, giving your midsection a hollowed-out appearance. Additionally, it shows core control, and with modern bodybuilders experiencing significant abdominal distention, demonstrating core control earns points on stage. However, the vacuum technique originated outside of bodybuilding.

The stomach vacuum exercise was initially designed to help individuals practice contracting and strengthening the TVA. A stronger TVA, coupled with an enhanced mind-muscle connection, will allow its better utilization, as the TVA aids in protecting and supporting your spine during exercises and daily activities. For example, during squats and deadlifts, a well-braced core, with crucial TVA involvement, is essential.

Great, now that you understand the TVA and abdominal vacuum, how can you train them? Well, we thought you’d never ask.

Here are some essential pointers on mastering the stomach vacuum and strengthening the TVA.

Standing Abdominal Vacuum Training

First, let’s kick off with standing abdominal vacuum training.

1. Stand upright and place your hands on a desk (or an elevated surface at hip height).
2. Slightly bend your knees, with a slight curve in your back (leaning onto the desk).
3. Rest your chin on your chest.
4. Inhale deeply and then exhale sharply.
5. As you breathe out, expand your chest while pulling your stomach in as far as possible. Maintain this pose without holding your breath!

On Your Back Abdominal Training

Next is the “on your back” abdominal vacuum training.

1. Lie on your back, such as on a tanning bed or another firm surface.
2. Extend your arms overhead and keep your legs flat and straight.
3. Start by exhaling your breath.
4. Lift your chest and arch your back.
5. Pull in your stomach for a few seconds.
6. Continue trying to sustain the stomach pull for progressively longer periods.

Kneeling Abdominal Vacuum Training

1. Begin on all fours, with shoulders aligned over your elbows and wrists, hips over your knees, and your neck neutral.
2. Exhale and then draw your navel as close to your spine as possible.

Weighted Dumbbell Pullovers

You might wonder why pullovers are included for vacuums. During the Golden Era, bodybuilders performed this movement to target their chest and lats while expanding their rib cage. A larger rib cage enhances the vacuum effect.

1. Lie on your upper back perpendicular to a bench.
2. Slightly flex your hips.
3. Hold one dumbbell from behind or the side with both hands under the dumbbell’s inner plate.
4. Position the dumbbell over your chest with elbows slightly bent.
5. (Keeping the elbows slightly bent) lower the dumbbell over and beyond your head until upper arms align with your torso.
6. Pull the dumbbell back over your chest and repeat.

Rope Cable Crunches

One of the most notable ab exercises from the Golden Era is the cable crunch. It’s simple, doesn’t require much equipment, yet is highly effective for core development. Cable crunches also provide an excellent abdominal stretch.

1. Attach a rope to a cable system and elevate it to the highest setting.
2. Select a weight you find suitable for quality reps.
3. Grip the rope with both hands.
4. Kneel down while holding the rope.
5. Holding the rope, crunch down and bring your elbows to your knees.
6. Extend back up and repeat the motion.

Regarding the position of the rope and your hands: aim to keep your hands holding the rope beside your head or above your head, ensuring a good midsection contraction.

Stomach Vacuum Wrap Up

The abdominal vacuum can enhance your physique both aesthetically and functionally, so it is wise to practice exercises to fortify your vacuum. Having provided the foundational tips for perfecting your abdominal vacuum, did we miss anything?

Do you have specific exercises to maintain your symmetry? Let us know in the comments below. Feel free to share a picture if you notice significant changes due to these exercises.

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