Muscle Science: Develop Six Pack Abs In Just 12 Weeks

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Going to the gym isn’t just about physical benefits; it’s also an opportunity to cultivate a healthy lifestyle by incorporating regular exercise into your daily routine.

One benefit of such a lifestyle is you get a shredded body, part of which are six pack abs, that are the centerpiece of the male physique.

A defined midsection is every guy’s dream. It dramatically transforms your overall appearance, giving the impression of a more warrior-like physique.

However, achieving this goal isn’t as easy as imagining it.

It will require a lot, but if you’re ready, so are we.

How To Build Six Pack Abs: The Ultimate Guide 2 — © Giphy

To build six pack abs, you must consistently put in the work for 3-6 months, with a strict diet and strength training regime.

In this article, we’ll explore all there is to know about abs; diet, workout split, mindset, and more.

You’ll also learn about the factors that can affect your ab growth, both in the short-run and in the long-run.

Before we begin, make a promise to yourself that you will get those six pack abs no matter what.

We know it will be tough, as it has been for many men, but once you do get there, you’ll be the shining knight.

Why a Man Needs Six Pack Abs

There are countless reasons I can name that’ll push you to get those six pack abs.

Some men do it to improve their physical appearance, while others do it to impress women.

What’s your reason is the big question here? If you do not have one, here are a few to think about:

Building six pack abs develops a strong core which is critical to support the spine and maintaining a good posture.
A strong core allows you to easily lift heavy weights without hurting your back. It also helps you in sex.
It gets you respect because it displays the work you put into it. Men with physiques are often seen as role models.
It boosts your self-confidence and self-esteem by making you proud of your appearance and physical abilities.

Regardless of the reason, achieving six pack abs requires dedication and hard work.

You will have to follow a proper workout routine like the PPL Split, maintain a healthy high protein diet, and cultivate a winning mindset.

Once you commit to all these, all it will take is about 3-6 months to see those six pack abs.

Factors that affect Six Pack growth

Building a six pack isn’t an easy job; there’s an entire science to how your abs are built.

Multiple factors affect how quickly you’ll see them reveal themselves.

Here are a few to keep in mind:

Diet

Most men directly jump into enhancing their strength training regimes to build a six pack, but that’s not how it works.

While the exercise is performed in the gym, the six pack abs are built in the kitchen.

This is also true for any other muscle on your body.

In order to build six pack abs, you have to maintain a healthy and balanced diet.

Eating the right foods will provide your body with the necessary nutrients and energy it needs to build muscle and burn off abdominal fat.

Cut out processed foods, sugar, and fats as much as possible.

They will hinder your progress by causing weight gain and covering the abdominal muscles with fat.

Instead, consume healthy fats from nuts and avocados, protein from chicken and fish, and carbs from vegetables, dairy, and whole grains.

These will support the growth of your six pack abs.

Here’s a list of high protein foods that you should have in your diet.

Genetics

When it comes to building six pack abs, genetics play a critical role in the process.

While some people see visible results in just a few months, others struggle for years without seeing much progress.

This is because your muscles are fine-tuned according to your unique genetics, which can impact your ability to build six pack abs.

For example, if you have type 2 muscle fibers that allow for explosive movements, you may find getting those six pack abs easier.

However, if you don’t have such genetic gifts, it may take a little more work and dedication to see results; but you will.

It’s critical to remember that genetics aren’t the only factor at play in this process.

If you put in consistent effort and dedication, you’ll inevitably overcome genetic limitations and see visible results in some time.

We’ve seen extremely obese people who weren’t genetically gifted actually get six pack abs that were beautifully defined. Patience is key!

Cardio

In addition to strength training exercises and a proper diet, cardio exercises also play a role in helping you achieve those abs.

Cardio workouts are effective for burning off excess fat and revealing the abdominal muscles that are hidden underneath.

By incorporating cardio into your gym routine, you’ll achieve a strong and lean physique with chiseled abs for display.

We have compiled a list of the most effective cardio workouts you can try.

However, remember that too much cardio can actually harm you in the process.

This is because your body may end up losing lean muscle instead of fat.

Do not overdo it. Performing cardio three times a week is good enough.

Sleep

I cannot stress how important quality sleep is for getting six pack abs.

When you sleep, your body repairs the tissues that were damaged during the workout, which helps your muscles recover and grow stronger.

If you don’t get enough sleep, your body won’t be able to repair them properly, and you might not see the results you worked for.

I’d recommend you take at least 7-8 hours of sleep a day, even if you have to take power naps throughout the day.

In order to get proper sleep, you have to build a good sleep environment that’s cool, dark, and quiet.

Avoid screen lights and night lights, and do not touch your phone before going to sleep.

Another critical thing to note when building six pack abs is to go to bed and wake up at consistent times each day.

This helps regulate your body’s internal clock and improves your overall sleep quality.

Age

As you age, building six pack abs can be a challenging task.

One of the major challenges that you may face is a slower metabolism which burns fewer calories at rest, making it harder to lose body fat and reveal six pack abs.

To combat this, you’ll need a well-balanced diet that is low in calories but high in protein.

In addition, you may also struggle with muscle flexibility and mobility, which can lead to an increased risk of injury during the workout.

Another issue with age is that your body takes longer to recover from intense workouts, which slows down the development of six pack abs.

However, even after all this, if you have a fantastic training split in place along with a powerful diet, you’ll still achieve those six pack abs.

Get your Six Pack Abs : Top Exercises

If you’ve been going to the gym, you probably know the numerous pieces of equipment there that aid in building abs.

However, not everybody has access to such fine machinery, so we’ve divided this article into two categories; with equipment and without equipment.

So whether you workout at a high-end gym or in your balcony, you’ll still get those six pack abs.

With Equipment

Remember to use the equipment with proper form and maintain a good posture to avoid any injuries, or you’ll end up crushing the progress even before it happens.

Avoid overdoing these exercises because your ab muscles will need a good rest, without which they can’t build themselves.

Cable Crunch

Attach a rope or handle to the high pulley of a cable machine.
Kneel down facing the machine and hold the rope or handle behind your head.
Bend forward at the waist, engaging your core, and curl your torso downward.
Slowly return to the starting position.
Repeat for the desired number of repetitions.

Seated Ab Crunch Machine

Adjust the seat and footpad according to your height.
Sit on the machine with your feet under the footpad.
Place your hands on the handles or pads provided.
Contract your abs and pull your torso down towards your pelvis.
Slowly release back to the starting position.
Repeat for the desired number of repetitions.

Decline Bench Sit-Ups:

Adjust the decline bench to a comfortable angle.
Lie on the bench with your feet secured at the top end.
Place your hands behind your head or crossed over your chest.
Lift your upper body off the bench, curling your torso towards your thighs.
Lower yourself back down under control.
Repeat for the desired number of repetitions.

Ab-Roller

Start by kneeling on the ground and holding the handles of the ab roller.
Place the ab roller on the ground and extend your arms straight in front of you.
Slowly roll the ab roller forward by extending your entire body forward.
Keep your movements controlled and push your body back up to your starting position.
Repeat the exercise for 8-10 repetitions and aim for 3-4 sets.

Weighted Sit-Ups

Lie on your back and bend your knees, keeping your feet flat on the ground.
Hold a weight plate with both hands on your chest.
Engage your abs and lift your upper body off the ground.
Hold the weight plate and crunch until your shoulders reach close to your knees.
Hold the position for two seconds and then slowly lower your body back down.
Repeat the exercise for 8-10 repetitions and 3-4 sets.

Hanging Leg Raises

Grasp a pull-up bar and hang from it with your arms extended shoulder-width apart.
Raise your legs toward your chest, keeping them straight.
Maintain the position for 2-3 seconds, then lower your legs to the starting position.
Repeat the exercise for 8-10 repetitions and 2-3 sets to achieve optimal results.

Without Equipment

If you’re a beginner who hasn’t really started on ab workouts, I’d recommend starting with bodyweight exercises. Begin on a light note and gradually increase the intensity as your body adapts.

Crunches

Lie on your back with your knees bent and feet flat on the floor.
Place your hands behind your head or cross them over your chest.
Contract your abs and lift your upper back off the floor while keeping your lower back pressed against the floor.
Exhale as you crunch up and inhale as you lower back down.
Repeat for the desired number of repetitions.

Bicycle Crunches

Lie on your back with your knees bent and hands behind your head.
Lift your feet off the ground and bring your knees to a tabletop position.
Engage your core and simultaneously bring your right elbow to your left knee while extending your right leg straight.
Alternate by bringing your left elbow to your right knee while extending your left leg straight.
Continue this pedaling motion, focusing on the contraction of your abs.

V-Ups

Lie flat on your back with your arms extended overhead and your legs straight.
Simultaneously lift your upper body and legs off the ground, reaching your hands toward your feet.
Keep your core engaged as you form a “V” shape with your body.
Slowly lower your upper body and legs back down to the starting position.
Repeat for the desired number of repetitions.

Russian Twist

Begin seated with your knees bent and feet flat on the ground, similar to a sit-up.
Lean your upper body slightly backward and lift your feet while balancing.
Clasp your hands together in front of your chest.
Twist your torso to the right and touch the ground on the right side of your body.
Return to the center and repeat the same twist to the left side.
Keep repeating the exercise until failure.

Plank

Begin by getting into a pushup position with your forearms touching the ground.
Your hands and legs should be shoulder-width apart.
Keep your entire body straight and supported by your toes and forearms.
Engage your core and hold this position until failure.
Repeat this exercise for 2-3 sets for better results.

Mountain Climbers

Begin in a push up position with your hands and legs shoulder-width apart.
Bend your right knee and bring it towards your left chest.
Return your right leg to the starting position and repeat with your left leg.
Alternate between the two legs, moving them back and forth.
Continue for 30-45 seconds, then take a break and repeat the exercise for 2-3 sets.

Pros and Cons of Building A Six Pack

Pros

There are many pros of building six pack abs, some of which we discussed above, but here are the ones that are absolutely necessary for your body.

You can boost your core strength which will improve your posture and overall performance.
You will burn more calories and fat in your body to maintain these muscles.
Your physical shape will boost your self-confidence.
You won’t suffer from back pain anymore after building those abs.
You’ll improve your athletic performance in various sports and activities.
You’ll notice improved breathing and circulation.

Note that results may vary depending on the factors we discussed earlier, and if you see consistent failure in achieving six pack abs, you might need to change your approach to ab-building.

Cons

Like everything in life, as long as there are pros, there are going to be cons, but the cons in the case of six pack abs aren’t too dangerous to stop you from even attempting.

Can lead to obsession with physical appearance and body image issues
Requires significant time and effort commitment to see the desired results.
Improper diet and workout split can kill your gains.
It can cause physical injuries if not performed with proper form and technique
Requires strict dietary restrictions and limitations on certain foods.
It can create pressure to maintain a certain body type or level of physical fitness.

Q&A: How much time does it take to get six-pack abs?

The time it takes to get six-pack abs varies for each person and depends on a variety of factors like genetics, body composition, diet, exercise routine, and overall lifestyle.

There isn’t a set timeline that applies to everyone, pal.

To achieve six-pack abs, you need to focus on two things: reducing body fat and developing your abdominal muscles.

When it comes to cutting down body fat, it’s critical to eat a healthy high-protein diet that controls your calorie intake and includes nutritious foods.

You’ll also need to engage in regular cardio workouts like running, swimming, or cycling to help burn calories and shed excess fat.

Finally, you need to strengthen your core muscles using the exercises we discussed earlier.

This process usually takes a few weeks to several months, depending on your starting point and how much body fat you got.

Building visible abs requires targeted exercises that specifically work your abs.

Doing exercises like crunches, planks, and other core workouts on a consistent basis is important.

However, it’s crucial to remember that doing only ab exercises won’t give you a six-pack.

You need to combine them with a full-body strength training routine to build muscle and reduce overall body fat.