As I’m sure you know by this point, there’s a lot of bullshit in the fitness industry. Everyone claims that they have their own special ab workout routine, that will get you a six pack for only $19.95!
The truth is that getting a six pack is a lot more nuanced than just doing some routine. Obviously doing a routine helps, but ultimately you’re going to have to do much more.
Don’t believe me? Look at the cover image of article—it’s a fitness eBook with me on the cover. Not to sound like a dick, but based off of my physique I think I know what I’m talking about here.
In this article I will attempt to break down the most effective way to build a six pack from scratch—the good news is that it’s not as hard as you might think.
The first thing you need to do is lower your expectations. Realize that every single picture you see in bodybuilding magazines took months to prepare for. This is the type of stuff that the bodybuilding community wants to keep you from realizing.
Before a photoshoot, it isn’t uncommon for bodybuilders to dehydrate themselves for 10 days straight; this is how they get their abs to pop so nicely. In addition to this, they’re playing around with extreme versions of carb-cycling to make their abs pop even more.
This, combined with a shit ton of steroids, perfect lighting, flexing and blowing out air until you feel like you’re going to puke, plus probably some photo shopping, has most guys thinking that these professional bodybuilders just walk around like this all the time.
They don’t. The fact of the matter though, is that it doesn’t even matter. Girls don’t even find a 2% bodyfat six pack attractive—they would much rather have a defined, lean body with a nice ab outline.
Once you realize that 99% of the pictures of shredded guys out there are total bullshit, you can start to set some realistic goals.
Building a six pack comes down to several things, but the most important component of this plan is having your diet down. If you’re at 25% bodyfat, it doesn’t matter how many crunches or “one simple tricks” you use. Your abs won’t show.
I recommend that you start off by dieting and working out until your bodyfat gets down to around 15%. If you don’t know what this looks like, see the chart below.
From here, it’s best to start doing a workout routine that has at least some compound lifts in it. Body of an Alpha is a great place to start, because it combines strength training with hypertrophy, so you get the best of both worlds.
In addition to this, however, you should also be doing specific abdominal exercises that attack your abs on two fronts: strength and hypertrophy. This is absolutely crucial, in my opinion, for building a nice six pack.
If you don’t do any one of these, your six pack will either be nonexistent or will be sub-par.
As I have discussed before, the Bulletproof Diet is probably the best diet to lose weight. It’s also great for building muscle, if you learn to add in some strategic carbohydrates.
There’s an old bodybuilder saying that goes like this: “Abs are made in the kitchen, not in the gym.” There is an enormous amount of truth to this statement, because unless you’re at a low bodyfat percentage, your abs won’t show.
It’s really that simple. Forget trying all of these crazy routines and supplements that claim to give you a six pack, just get your diet down! Start eating healthy and you’ll notice that the pounds will melt away.
You don’t even have to follow the bulletproof diet, either—remember, there’s more than one way to skin a cat. You can follow the traditional bodybuilder’s diet where you eat every 2-4 hours. You can do intermittent fasting, where you fast for 8 hours a day.
…or, you can follow any one of the other myriad of diets out there. Personally I recommend the Bulletproof Diet above all else, but again, the choice is yours. Just get down to a relatively low level of bodyfat.
The best foods for abs are going to be slow-digesting. Anything that’s high in protein, and low in simple carbohydrates will work well.
Here are a few foods that are great for getting a six pack:
You want to avoid foods that are high in simple carbs. So, basically anything that’s really sweet is going to kill your abs.
Here are some foods to avoid:
Most of this is common sense, but you’d be surprised at how few people realize this. Simple carbohydrates absolutely destroy your abs, so you want to avoid them at all costs.
Like I said, abs are built in the kitchen, not in the gym. So, if you want to get six pack abs, you need to watch your diet.
That being said, there’s a few quick tips you can utilize to get abs faster than you ever thought possible.
One is to take Apple Cider Vinegar daily. Personally, I take a shot of this stuff once a day, preferably after a big meal.
The reason why, is because Apple Cider Vinegar (or ACV for short), blunts insulin production.
In other words, it stops your body from turning those calories into fat, so you can eat the exact same foods, and still have less fat on you.
Another tip would be to drink coffee. There’s a ton of benefits to drinking coffee, and one of the biggest benefits is that it helps you lose weight.
While you’re dieting down, I recommend that you do a workout routine based around compound lifts. The reason for this is that you can actually get a decent six pack just from doing compound lifts.
Why? Well, have you ever tried squatting 300 pounds? Or dead lifting 4 plates? If not, it’s pretty fucking hard. You have to use basically every single muscle in your body, especially your abs—they help to stabilize you, so that you don’t topple over onto one side.
In other words, doing compound lifts works your abs indirectly. They get engaged as “stabilizer muscles,” or muscles that help you balance the weight.
A great routine for this would be Starting Strength, because it’s entirely based around compound lifts. Just from doing heavy squats, overhead presses, and deadlifts, you’ll start to notice a slight ab outline.
In fact, back when I used to do Starting Strength, I was extremely surprised—I started to see abs! I had no idea that you could get abs (even if they weren’t very defined) from just doing compound lifts.
Once I release Body of an Alpha, I recommend you use it over Starting Strength, however—it combines mass training with strength training, so you not only get strength, but also a balanced, proportionate body.
This is one of the problems that people have with Starting Strength and other only-compound-lifts based routines: yes, you get strong as hell, but some of your muscles don’t get worked that much.
Regardless, if you’re just trying to get into working out, Starting Strength is still a great place to begin—don’t get too worried about the specific routine just yet. What’s important is that you get moving.
Okay, so once you get down to around 15% bodyfat and you’re doing a lot of compound lifts, consider adding in some abdominal specific exercises on your off days or leg days (if you’re doing a split).
If you want to get a really chiseled set of abs, you should absolutely be doing an ab-specific routine.
Most ab routines, however, are complete junk—they’re basically just a bunch of crunches and sit ups, which don’t really hit your abs from all angles. If you want the best six pack possible, you need to train your abs for two things:
Your abs are primarily an endurance muscle, so most of my routine is centered around building endurance—abs respond best to high repetition, low weight exercises.
But, this isn’t to say that you should neglect weighted ab exercises entirely. Personally, I found that when I added in some weighted ab exercises my abs popped almost immediately.
Once I started doing the following workout routine, I noticed that my six pack started coming in really fast.
If you aren’t down to below 12% bodyfat, your abs aren’t going to show either way… but if you’re relatively skinny, and you start doing this routine, your abs will begin to pop in no time.
Here is my personal ab routine that I use weekly:
The reason that this ab workout routine works so well is because it combines strength training with hypertrophy training for your abs. The rope crunches and weighted incline sit ups are both weighted exercises, which will give your abs strength and density.
The other exercises involve no weight and higher repetitions, which will give your abs size. You want both of these if you want to have a really nice, chiseled six pack.
As a side note, when I do the weighted incline sit ups to failure, that basically means I grab a weight, hold it behind my head, and do incline sit ups until I can’t do anymore. Then, for the next set, I do the same thing except I use a lighter weight.
So, for example, I might do the first set with a 25 pound weight. Then, once I can’t do any more, I rest, and do my next set with a 10 pound weight. Then, maybe I’ll do a 5 pound weight for the final set.
This hits your abs on all frontiers. They will be sore as FUCK after this routine, and some of you won’t even be able to get through it.
But, I guarantee that if you try it and stick with it, you’ll have a shredded six pack in no time. If you can’t get through all of it, then just do what you can. Slowly, but surely, your body will adapt.
To be honest, no supplements are really going to help you get abs…directly. Some might help indirectly though, by speeding up fat loss—these are called fat burners.
One fat burner that’s pretty good is Red Burner. It’s got some pretty powerful ingredients, but it’s not so loaded with caffeine and stimulants that you get jittery and can’t focus (like Xenadrine and other fat burners).
It’s got a good dose of caffeine and green tea extract to increase metabolism and blunt hunger, some N-Acetyl L-Tyrosine to improve your mood and focus, and a few other ingredients that work very synergistically together.
Also consider following some of my tips for shredding fat. You can follow the Bulletproof Diet, do intermittent fasting, take cold showers, and do HIIT if you want to speed up the process.
Aside from Red Burner I wouldn’t really recommend any other supplements. A lot of fat burners are semi-dangerous and not even worth the time or effort.
I remember a while back I tried an ECA stack, which is ephedrine, caffeine, and aspirin—I felt like I was going to have a fucking heart attack half the time. Then again, it does work really well for some people.
That being said, losing fat is a slow and steady battle, not a race—and besides, losing 1 pound a day is very fast as it is. You didn’t get fat overnight and you’re not going to lose 50 pounds overnight, either.
In general, the best supplements for getting abs are going to be fat burners.
These are supplements that increase your metabolism, and by doing so, they increase the amount of calories that you burn.
A common supplement for shredding fat and getting six pack abs would be the ECA stack, which is comprised of Ephedrine, Caffeine, and Aspirin.
You can also use some other, more “hardcore” supplements such as SARMs to lose fat… but those aren’t for the faint of heart.
SARMs are often referred to as “legal steroids,” because of just how powerful they are. In fact, with SARMs, you can shred up to 30 pounds of fat in just a short few months.
How fast you can get a six pack depends entirely on a few things.
The first is how motivated you are. If you aren’t motivated to get a six pack, you aren’t going to get one—period.
The second is how well you train. If you don’t train hard, it’s going to take a while to get a six pack.
The third, is your diet. This is the most important. If you don’t have a good diet, you aren’t going to get abs… ever.
If you are motivated, train hard, and eat well, though, you can expect to get abs in as fast as three months.
That being said, it also depends on how overweight you are. If you have 50 pounds of fat you need to lose, it might take a year to get abs.
If you want to speed up the process, you can use a supplement called “RAD 140.” It’s 90% as effective as pure steroids, but only has 1% the side effects.
Best of all, it’s completely legal… but don’t take my word for it. Just take a look at the RAD 140 results I posted a while ago and decide for yourself.
Now, I know what you’re thinking… getting abs, working out, and eating right can be confusing. It’s awfully overwhelming sometimes, isn’t it?
Well, if you want to get abs as fast as possible, then look no forward than my “Body of an Alpha” blueprint.
It’s got everything you need to know about working out, eating right, getting abs, building muscle, and losing fat.
When you purchase the “Body of an Alpha” blueprint today, here’s some of what you’ll get inside:
If you do decide to get the program, be sure to do it ASAP. I currently have it on sale and don’t know how much longer I’ll keep it at this price.
Overall, getting a six pack is a lot easier than you’d think. Just get down to around 15% bodyfat, follow a workout routine that’s got some compound lifts in it, and start doing my ab routine.
As you lose more and more fat, your abs will show more and more. By 12% they’ll be very noticeable, and by 8% they’ll be popping. I wouldn’t try to diet much below this, however, because it’s not the healthiest thing to do (although a lot of guys do it temporarily for photoshoots).
If you guys have any questions, comments, or concerns, be sure to let me know…and as always, I’ll see you next time!
Jon Anthony is a dating coach, fitness expert, and self-improvement guru. He dropped out of college to start Masculine Development in 2015, and has since been self-employed, helping men across the world achieve their best lives. You can best reach him on social media, or via email for questions.