 What is going on guys? Jacob here with a quick tutorial of sorts. I thought you know with the resurgence of classic poses, classic aesthetics in the bodybuilding and fitness industry right now, I thought you know the vacuum pose is something that is coming back into fashion. I think people are really respecting bodybuilders that have the mass, but can also pull off like a nice vacuum pose and aesthetic you know poses with a nice small waist and wide shoulders and that. I think the way mainstream bodybuilding is going or has been going recently you know mass over nice lines and aesthetics has been trumped, has the trump card. So anyways the vacuum pose is actually something I've always been others to do. I remember being a kid not even knowing about bodybuilding just thinking it was weird that I could suck everything up into my rib cage and make my stomach go or make my waist, the appearance of it you know sucked down to pretty much nothing. So I think it is genetic as to probably how much room you have underneath your rib cage to actually suck everything up because that's what you're doing okay. So I'm just going to try and explain it to you guys. I know Rich Pirana, our greatest natural vegan bodybuilder has been doing vacuums and holding him in for 10 to 15 seconds, 3 or 4 times a day and he's been telling all you guys that if you want a smaller waist that's what you got to do. So you know what right now I'm going to do some vacuums just like him. So I'm going to try and explain it to you guys. You know right now I'm standing completely relaxed. I'm letting my abdominal muscles completely relaxed and you know my stomach will go like that. If I tense my abs like that that's what I look like and if I do a vacuum this is what I look like. So first thing you're going to do is breathe all the air out of your stomach. If you've got a full chest and stomach of air you're not going to be able to do it. So first of all and obviously holding it, holding a pose with no air in your lungs is going to be pretty hard so I think that's why Rich Pirana really struggles with it. But anyways this is how you do it you go. Now Rich Pirana says it hurts. I don't know how that hurts it doesn't actually hurt it's because basically if you want that vacuum to happen you're not going to be able to tense your abs. So if I pull it in and then try and tense my abs the vacuum completely gets fucked up so it goes like this. See that? So when I tense my abs it completely came down. So the only way you're going to get a vacuum is you're not tensing your abs whatsoever you're just pulling absolutely everything up underneath your rib cage basically. And as I said before I think it's genetic whether you can do that or not. So first step breathe all your air out suck it all up and don't tense your abs because it's impossible to do a vacuum like that. So I'll just do a front double bicep with a vacuum right now and see what it looks like. I don't even know what I look like really at the moment so it's interesting for me as well but that was my video on how to do a vacuum. So classic physique is coming back I'm excited. All you guys who can do vacuums who love bodybuilding and want to be body builders should be excited because the vacuum is coming back. It's classic. See it's two completely different looks. You either tense your abs and really come down like that get all the nice lines coming like that along here obliques striations and you know your serratus and that or you completely let it all go and suck it all up and really have that nice grand fucking that nice you know huge front double bicep with a fucking vacuum stomach and all your masses up here there's nothing down here and it just makes you it makes your waist just go like that. So my waist has still got some you know some way to come in. I am cutting right now I'm cutting for a show so depending on whether you've seen this video you know before my show or after we'll see how I go but I will be pulling off the vacuum and it'll be something like this. So I hope you learned something. Good luck. The vacuum pose is awesome. I love it. I'll catch you in the next one. Peace.