Posted by: Sir Diti
Did Mike Mentzer ever talk about doing vacuums? Did he believe vacuums made the waist tighter? What else did he say made the waist tighter?
Posted by: Paul
As you can see in the picture above Mike Mentzer practiced the stomach vacuum exercise and did it in his posing routine.
The stomach vacuum exercise is an abdominal exercise that involves pulling in the abdominal muscles while exhaling. This exercise is designed to strengthen and tone the core muscles, improve posture, and reduce back pain. It is a great way to target the deep abdominal muscles, which are often neglected in traditional abdominal exercises.
The stomach vacuum exercise is a simple exercise that can be done anywhere. Here are the steps to follow:
1. Standing up with good posture.
2. Take a deep breath through your nose.
3. Exhale slowly through your mouth and draw your belly button in towards your spine.
4. Hold for about 10 seconds.
Note: If you compete in bodybuilding can use the vacuum pose in your routine, but it is also important to keep your stomach sucked in even when standing "relaxed" on stage.
Mike Mentzer's abdominal workouts were designed to be short and intense. He believed that the best way to build a strong and toned stomach was to do fewer sets and reps with heavier weights. He also believed that it was important to focus on the quality of the reps rather than the quantity. He recommended doing exercises such as crunches, leg raises, and sit-ups with slow and controlled movements.
Mike Mentzer did not do any direct exercises for the obliques, such as side bends or oblique crunches, because when you develop those muscles you actually make your waist look thicker from the front.
See the post which lists out Mike Mentzer's Ab Workout.
As far as getting the waist as tight as possible, Mike Mentzer would have told you that diet is the biggest factor.
Mentzer recommended a well balanced diet, that was relatively higher in carbohydrates and lower in protein and fat, but most importantly to lose weight and body-fat your daily calorie intake has to be below your maintance need of calories. Lower your calorie intake so that you are losing a pound or two of fat a week, and you can also do aerobics such as jogging or bike riding to burn additional calories and keep your metabolism running high.
For a complete presentation of Mike Mentzer's workout system watch the Mike Mentzer Training Video.
If you have any other questions about Mike Mentzer or High Intensity Training email me and I'll get back to you with an answer as quick as I can.