OLD SCHOOL
A vacuum is the absense of merrer, right? Wrong. Frank Zane, Mr. Olympia 1977-1979 and renowned for his vacuum pose, proved that it was the presence of matter in his vacuum that mattered most on the bodybuilding stage. "A well-developed serratus can make or break your overhead shots,: he remarks. One way to highlight that small, elusive muscle group on the lower lats, thus improving the separation between the two adjoining areas. Sane explains: "I lie across th ebench so it supports my head and shoulders, with my hips just below bench level. Holding a dumbell with my elbows slightly bent, I let my arms hang deep in the overhead position, providing a good stretch through my torso. From there I pull the dumbell up and over my face, then focus on a super-slow negative back to the start."
NEW SCHOOL
After leaving the Marine Corps, Mike Dragna's abs ceased to be all they could be. "Once I started bodybuilding full time, my abs slacked off,: he admits. : to bring them back up, I noq hit them at the beginning of every workout. I pick three different moves, which change all the time, and complete three sets of a minimum of 25 reps per set. Each rep is slow and deliberate, and I focus on blowing out all my air to get a strong contraction at the top. I also train my abs wiht added weight to add depth that genetically I do not have. Weighted and cable crunches are great for this purpose."
