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How to Get Six Pack Abs Science and Achieving Your True Potential
To get a well defined set of abs, commonly known as a six pack, you need to understand the science and have a plan. In this post we will go over the anatomy of the abs, debunk some myths and give you a comprehensive guide to help you achieve your true potential.
The Anatomy of the Abs
First you need to understand the anatomical structure of the abdominal muscles. The rectus abdominis, the muscle that gives you the ‘six pack’ appearance, is divided by tendinous intersections into compartments. These intersections create the segmented look of the abs.
Linea Alba and Tendinous Intersections
The rectus abdominis is divided vertically by the Linea Alba, a tendinous line that runs down the middle. Horizontally it’s divided by tendinous intersections. Most people have three horizontal lines which create the six pack. Some may have an extra line which creates an eight pack, or very rarely two extra lines which create a ten pack.
The Four-Pack and Zero-Pack Myth
A common myth is that some people have a four pack or even a zero pack. In reality everyone has the same basic anatomy; variances in appearance are due to underdeveloped muscles or higher body fat percentage.
Four-Pack Myth
If you think you have a four pack it’s because the muscles above or below the visible section are underdeveloped. Strengthening the entire rectus abdominis and muscle hypertrophy will reveal the full compartments.
Zero-Pack Myth
The zero pack myth is flawed. Everyone has abdominal muscles but they may not be visible because of lack of development or an overlay of adipose tissue (body fat).
What to Develop Visible Abs
There are three main components that affect the visibility and development of the abs: tension overload, eccentric overload and metabolic stress. Let’s break each down.
Tension Overload
Tension overload is placing more weight or resistance on the muscles during exercise. This is key for hypertrophy, or muscle growth.
- Weighted Ab Exercises: Add weighted sit-ups or dumbbell side bends to your routine. The extra resistance will stimulate muscle growth and make your abs more visible.
- Leg Raises: Using your body weight, especially the weight of your legs, can also create a lot of tension. Hanging leg raises is a great exercise that provides a lot of resistance especially to the lower abs.
Eccentric Overload
Eccentric overload is placing stress on the muscles as they are lengthening which also promotes hypertrophy.
- Using Physio Balls or Bands: Doing ab exercises over a physio ball can stretch and stress the rectus abdominis. Or resistance bands can do the same by pulling you back into extension and making you work harder as you lengthen.
Metabolic Stress
Metabolic stress is doing exercises to the point of fatigue, making the muscles work through the burn.
- Extended Sets: Go to the point of burn and push through. This will increase the metabolic stress and promote muscle growth.
- High Frequency Training: Training your abs daily, at different intensities can set the stage for better muscle definition. Short sessions of 5-7 minutes can be very effective.
Nutrition
No matter how developed your abs are, they won’t be visible if they’re covered by a layer of body fat. Nutrition is key to revealing your abdominal muscles.
Caloric Balance
The principle is simple: eat less than you burn to lose body fat. Excessive caloric intake will store fat and obscure muscle definition.
Clean Eating
- Avoid Junk Food: Cut out foods high in sugar and unhealthy fats. These will store fat especially around the midsection.
- Balanced Diet: Focus on a diet rich in lean proteins, healthy fats and complex carbohydrates. Eat whole foods like vegetables, fruits, nuts and whole grains.
A Step-by-Step Plan
To help you achieve your goals here’s a strategic plan that incorporates all the principles:
Ab Training Routine
- Weighted Ab Exercise Day (3-4 times a week)
- Weighted sit-ups: 3 sets of 12 reps
- Dumbbell side bends: 3 sets of 15 reps per side
- Hanging leg raises: 3 sets of 10 reps
- Eccentric Overload Day (2-3 times a week)
- Physio ball rollouts: 3 sets of 15 reps
- Resistance band extensions: 3 sets of 12 reps
- Metabolic Stress Day (daily)
- High-rep crunches: 2 sets of max reps
- Plank holds: 2 sets, hold as long as possible
Nutrition Plan
- Daily Caloric Intake
- Calculate your basal metabolic rate (BMR) and adjust intake to create a caloric deficit for fat loss.
- Meal Structure
- Breakfast: Protein (eggs), complex carbs (oats) and healthy fats (avocado).
- Lunch: Lean protein (chicken), vegetables and quinoa or brown rice.
- Dinner: Fish or tofu, steamed vegetables and sweet potatoes.
- Snacks: Fruits, nuts and Greek yogurt.
- Hydration
- Drink at least 8 glasses of water daily. Proper hydration is key to metabolic processes and overall health.
Summary
Having a defined set of abs whether it’s 6, 8 or 10 pack requires a mix of science and application. With targeted training that incorporates tension and eccentric overload, metabolic stress and a specific nutrition plan anyone can get to their abs.
