The body fat, fat cell, abs, and Blue Oyster Bar thread.....

[dan991]

Ive found a big key buddy! Watch the video at the very bottom of the page!!

EXTREME VACUUM VARIATION: (of course ill have to work up to this)
http://www.realjock.com/workout/1096

You mean you can't do that already? You're waaayyy behind.... way behind...

[dan991]

On a serious note- I do vacuums every single day. The work your inner ab muscles really well and once you get use to doing them you can do things like "pop outs" as I call them (suck in.. hold for a bit, then push out hard). My girlfriend gets amused because I typically keep the TV remote on my stomach while laying on the couch and try to see how high I can eject the remote up in the air. I call that one popcorn.

[dan991]

I can stick a dime in between my ab muscles and hold it there by flexing while walking around though.... does that count?

[--->>405<<---]

Lol.. I think if i could do that id have way better abs. That guy has higher bf than i do..

Can u do that?

[dan991]

Can u do that?

No.. you have to get to 25,000 posts before you can do that... and I'm not a contortionist either... doubt I'd ever be able to do it.

[--->>405<<---]

Well i think along with ur ab routine those bad boys are the missing link to me getting the abs im looking for. Im just glad i figured out the problem isnt with my body fat%, the prob is with the inner abs muscles (that u cant see). Thats why i never workd em before. Its actually a bit ironic. The muscles u cant see are the very muscles keeping me from being able to see the ones u can!!

[dan991]

Well i think along with ur ab routine those bad boys are the missing link to me getting the abs im looking for. Im just glad i figured out the problem isnt with my body fat%, the prob is with the inner abs muscles (that u cant see). Thats why i never workd em before. Its actually a bit ironic. The muscles u cant see are the very muscles keeping me from being able to see the ones u can!!

Yea- that's why I laugh when I see people doing crunches at the gym holding a 45 pound plate and doing weighted leg lifts. They never realize that all they are gonna get is a thick girdle of muscle that makes you look puffy. I didn't know until a few years ago either.. but luckily that since you already have plenty of muscle density on your outer abs from all your previous work; they pop out a lot quicker and you can see the results quickly.

On the hanging sideways leg lifts.. once you can do 20 on each side; then start holding for 10 seconds between reps. Most people can't do it regardless of how many crunches they do. BTW... when I say hanging sideways leg lifts- I don't mean this: http://www.youtube.com/watch?v=ctVBvu40Sks

What that guy is doing wrong is first he's swaying like all hell. No swaying/rocking. Also don't bend your knees. Keep legs straight for the entire routine. Don't twist your body at all- upper body (above waist) stays straight. Then, lift legs out to the side by focusing on your core to move the weight of your legs. Control it both ways. At first you'll probably only be able to go 4-6 inches up. After a while you'll be able to go all the way up. This will work both your in abs as well as inner obliques at once.

[dan991]

Like this: http://www.youtube.com/watch?v=CWYLp2G8ixU

But keep legs completely straight and one day you'll be able to not rock at all as well as not move your upper body above your waist.

[cherrydrpepper]

I got like one page deep into this and said wtf its like asking how long is the string glad some of it was in humor

[cherrydrpepper]

You guys shave your balls to this too right I cant be the only one

https://www.youtube.com/watch?v=Kp8SEfFK_2Y

[dan991]

You guys shave your balls to this too right I cant be the only one

https://www.youtube.com/watch?v=Kp8SEfFK_2Y

LMAO... I was waiting to see how long someone would take to pick up "Blue Oyster Bar" and figure out damn near everything I posted was a joke. Most don't know where the Blue Oyster comes from because they are really young guys and never heard of those movies.

[gearbox]

Wait I am confused. Your calling 405 young now! So which is it. Is he young or old?

[dan991]

Wait I am confused. Your calling 405 young now! So which is it. Is he young or old?

I dunno but I hear he's gay too....

[--->>405<<---]

job.. whats up dude ??

[Lunk1]

job.. whats up dude ??

Pulling that 9-5 (actually 7-4 lol)

[Capebuffalo]

Can someone estimate my body fat?

[Lunk1]

Can someone estimate my body fat?

We would have to see a clear shot of those calves and ankles first

Morning sunshine

[Back In Black]

We would have to see a clear shot of those calves and ankles first

Morning sunshine

Or cankles!

I'd estimate you are now under 100% bf Cape!

[GirlyGymRat]

Or cankles!

I'd estimate you are now under 100% bf Cape!

I have one cankle. U got problem with cankle. Lol

[Back In Black]

I have one cankle. U got problem with cankle. Lol

Depends who has the cankle

[dan991]

Best shaving cream in the world: Coochiecream. Not kidding... I use it on my head. My ex-girlfriend bought it once at the sex toy store. Its a shaving cream. Stuff is magical. No razor burn, no irritation, etc. Its expensive though. She said that girls shouldn't waste it on their legs but "other" areas she loved it to the point that she would go to the sex toy store just for shaving cream, lol. I order it online now for my head.

[--->>405<<---]

hey dan im assuming the fact that i cant even come close to what that guy could do in the video (vacuum) i posted is normal right? ill be able to do more over time? right now im concentrating on learning how to pull in at the belly button. once i have that down well i think the next step is to move on to the diaphragm?

[dan991]

hey dan im assuming the fact that i cant even come close to what that guy could do in the video (vacuum) i posted is normal right? ill be able to do more over time? right now im concentrating on learning how to pull in at the belly button. once i have that down well i think the next step is to move on to the diaphragm?

Yea.. not likely that you'll ever be able to do that. I can't, never seen anyone that could before that video. Try doing vacuum's in the mirror at first- makes it easier to see how your doing them. You can feel the difference between when you do them correctly- its night and day. Don't get pissed if you can't do them right away because its not something your body is use to doing and you need to train yourself to put strain on your ab muscles and not cheat with your flexor muscles. Same thing goes for the leg lifts in the video- you will feel some of the strain in what will appear to be your groin but its really your hip flexors attempting to help you cheat. Over time you'll build up against this and you'll be surprised when the day comes that you can keep your body completely straight and aren't swinging.

There is also an added bonus to this though... that you'll see over time. I'm not telling you what it is today- you'll see it yourself. Just take a pic of your back today and then one 4-5 months from now.

[--->>405<<---]

im still trying to wrap my head around the correct way to do them since ur using feel more than eyesight its hard to demonstrate the mechanics of it. basically its like sucking in ur gut? i saw a difft vid where the woman was laying on her back and a guy put one hand on each side of her belly button (kinda beneath it to activate the pelvic something) and pushed in slightly. when i did the same thing and sucked in i could feel a different muscle engage that i didnt feel when i wasnt pushing in with my hands. im hoping this is correct. it feels kinda tight down there and not painful but a sense of strain with a slightly painful feeling? and i could let go and hold it but if i let out id have to use my hands to activate the muscle again.. does this sound right?

[dan991]

im still trying to wrap my head around the correct way to do them since ur using feel more than eyesight its hard to demonstrate the mechanics of it. basically its like sucking in ur gut? i saw a difft vid where the woman was laying on her back and a guy put one hand on each side of her belly button (kinda beneath it to activate the pelvic something) and pushed in slightly. when i did the same thing and sucked in i could feel a different muscle engage that i didnt feel when i wasnt pushing in with my hands. im hoping this is correct. it feels kinda tight down there and not painful but a sense of strain with a slightly painful feeling? and i could let go and hold it but if i let out id have to use my hands to activate the muscle again.. does this sound right?

Yea.. you're simply sucking in your gut. Its gonna feel weird because your body is doing something its not use to at all. It sounds based on what your describing that its just that your inner obliques are very weak and "virgins" to being worked out. You shouldn't use your hands for anything. Try sitting in a chair and just suck your gut in. Don't worry about how far you can suck in- as long as you feel it below your rib cage then its working. You have to work up those inner abs to have them pull in your stomach.

Keep in mind that chances are for the past X number of years you've never really hit your internal abs directly so therefore your abs are actually working against themselves. Your posture is gonna change, and you are going to see some major lower ab improvements in appearance. I took your avi and drew on it in MS Paint. See where I outlined in RED? All of that is gonna suck in and be completely flat. Its also gonna make you have more of a V appearance from your waistline going up to your lats. What you may think are love handles is NOT fat. None of that is fat. Its weak muscle just hanging out. Everything you see in red is gonna get "sucked in" by your inner obliques and then your internal abs are gonna tuck under your external abs giving you the 6 pack you're looking for.

Just take your time... focus on isolation and forget counting reps. Just do everything to failure and if failure is only 2 reps- so what. These are muscles you've never trained before. You can't hit them like you do anything else because they are new to you.

[GirlyGymRat]

Yea.. you're simply sucking in your gut. Its gonna feel weird because your body is doing something its not use to at all. It sounds based on what your describing that its just that your inner obliques are very weak and "virgins" to being worked out. You shouldn't use your hands for anything. Try sitting in a chair and just suck your gut in. Don't worry about how far you can suck in- as long as you feel it below your rib cage then its working. You have to work up those inner abs to have them pull in your stomach.

Keep in mind that chances are for the past X number of years you've never really hit your internal abs directly so therefore your abs are actually working against themselves. Your posture is gonna change, and you are going to see some major lower ab improvements in appearance. I took your avi and drew on it in MS Paint. See where I outlined in RED? All of that is gonna suck in and be completely flat. Its also gonna make you have more of a V appearance from your waistline going up to your lats. What you may think are love handles is NOT fat. None of that is fat. Its weak muscle just hanging out. Everything you see in red is gonna get "sucked in" by your inner obliques and then your internal abs are gonna tuck under your external abs giving you the 6 pack you're looking for.

Just take your time... focus on isolation and forget counting reps. Just do everything to failure and if failure is only 2 reps- so what. These are muscles you've never trained before. You can't hit them like you do anything else because they are new to you.

So Dan if I just sit at my desk and suck in my abs, will this strengthen them?

[dan991]

So Dan if I just sit at my desk and suck in my abs, will this strengthen them?

Absolutely! I do that work out on the couch while watching TV.

[dan991]

Another thing when doing the leg raises.. you should feel them at first where its circled in the picture below. That is a GOOD thing at first- means you are actually hitting the inner obliques and they are struggling. Seriously, don't be discouraged if you can only do a few controlled reps before you start swinging and cheating. Those leg raises are the bomb though for getting where you want to be but also the most difficult.

[--->>405<<---]

Another thing when doing the leg raises.. you should feel them at first where its circled in the picture below. That is a GOOD thing at first- means you are actually hitting the inner obliques and they are struggling. Seriously, don't be discouraged if you can only do a few controlled reps before you start swinging and cheating. Those leg raises are the bomb though for getting where you want to be but also the most difficult.

u talking about the hanging leg raises (pike)

[dan991]

So Dan if I just sit at my desk and suck in my abs, will this strengthen them?

Oh yea.. btw... you can get an added bonus as a female by doing vacuums and Kegel's together. You can work out your pelvic floor and inner ab muscles together; and then you become a goddess because your inner abs give you power to thrust hard and I'm sure you know what Kegel's do. In some women it actually is easier to do both at the same time.

Not being a creep....

[--->>405<<---]

Yea.. you're simply sucking in your gut. Its gonna feel weird because your body is doing something its not use to at all. It sounds based on what your describing that its just that your inner obliques are very weak and "virgins" to being worked out. You shouldn't use your hands for anything. Try sitting in a chair and just suck your gut in. Don't worry about how far you can suck in- as long as you feel it below your rib cage then its working. You have to work up those inner abs to have them pull in your stomach.

Keep in mind that chances are for the past X number of years you've never really hit your internal abs directly so therefore your abs are actually working against themselves. Your posture is gonna change, and you are going to see some major lower ab improvements in appearance. I took your avi and drew on it in MS Paint. See where I outlined in RED? All of that is gonna suck in and be completely flat. Its also gonna make you have more of a V appearance from your waistline going up to your lats. What you may think are love handles is NOT fat. None of that is fat. Its weak muscle just hanging out. Everything you see in red is gonna get "sucked in" by your inner obliques and then your internal abs are gonna tuck under your external abs giving you the 6 pack you're looking for.

Just take your time... focus on isolation and forget counting reps. Just do everything to failure and if failure is only 2 reps- so what. These are muscles you've never trained before. You can't hit them like you do anything else because they are new to you.

this is what im looking for and have no idea how that works.. LOL..

[dan991]

this is what im looking for and have no idea how that works.. LOL..

Its like every other muscle in your body. Think of the internal muscles to be like your biceps an your external muscles to be like triceps. One is for pushing out, one is for pulling back in. Same thing applies here.

Get to work.. 3 times a week.. routine I gave you... every set to failure regardless of how many reps that actually is.. and focus on not cheating....

and PS.. forget side planks... not enough range of motion. Wood chops are better.

[--->>405<<---]

Its like every other muscle in your body. Think of the internal muscles to be like your biceps an your external muscles to be like triceps. One is for pushing out, one is for pulling back in. Same thing applies here.

Get to work.. 3 times a week.. routine I gave you... every set to failure regardless of how many reps that actually is.. and focus on not cheating....

and PS.. forget side planks... not enough range of motion. Wood chops are better.

i dont do side plank just regular plank on the floor

[gearbox]

I can't suck in and breathe at the same time. Is this normal or acceptable ?

[dan991]

I can't suck in and breathe at the same time. Is this normal or acceptable ?

That means your internal abs are very weak. It's normal at first but you'll get there. What's happening to those having difficulty with vacumms is that you've done ab work before hitting your outer abs. That is pushing your stomach out. Your inner abs suck your stomach in, and your entire abdominal structure is fighting itself. Its a push-pull type thing. By doing years of crunches and normal leg lifts... you've actually pushed everything out. If you used weight- even worse; there's no or minimal muscle separation and you have a "girdle" of muscle. The separation, definition, and "deep cut" will come from your internal abs pulling everything back in.

[gearbox]

Wood chops?

[dan991]

Wood chops?

Look in this or the other old thread... its in there...

[--->>405<<---]

already went.. did chest, back, shoulders, deads..

i can do 25-30 chins probably.. never tried.. usually do weighted sets of 8.. at least before the medial epicondilytis got me, now i just do a few sets of 10-15 with no weight to keep the lats where theyre at..

[dan991]

already went.. did chest, back, shoulders, deads..

i can do 25-30 chins probably.. never tried.. usually do weighted sets of 8.. at least before the medial epicondilytis got me, now i just do a few sets of 10-15 with no weight to keep the lats where theyre at..

Hmmm... want bigger lats?

[--->>405<<---]

Hmmm... want bigger lats?

i wouldnt mind them a little bigger ..