Posted on September 15, 2015 by Jenny Cromack

One of the most common quests in the gym is how do I get a six pack? If I had a pound every time I got asked that I’d be a millionaire! Some of you may not want a full six pack, but just a more defined stomach.

So, how long does it take to build a six pack? The truth is that everyone has a six pack, the same way that we all have biceps and hamstrings!

So the next question that would seem logical is, why can’t I see it? As we know you have the relevant musculature, therefore there are two scenarios we face. One, the individual in question has a low level of hypertrophy in the abdominal region or two, there is too much fat tissue covering the abdominal  region.

Therefore when we are asked how long will it to take to achieve a six pack, the time frame really depends on….

·         How long does it take to cause hypertrophy in the abdominal region

·         How long does it take to reduce body fat to significant levels in which the abdominal muscles can be seen

·         The third option which is the most common is a combination of the two

When we look at causing hypertrophy of the abdominal region we must consider the fibre composition of the musculature. Abdominal muscles are generally more on the fast twitch side, which means they respond best to significant loads. I still find that this can be achieved by training the abdominal region indirectly via heavy loaded squats, (Particularly the front squat, which has higher levels of core activation), and heavy pulls, be it cleans, deadlifts or hang variations. Remember it’s not all about doing endless sit ups. Squats, deadlifts are key if you want to get that six pack

However, when we are looking for quick results 6 weeks is a reasonable time frame to increase abdominal region hypertrophy through direct exercise. Eccentric dominant exercises such as the reverse eccentric crunch or barbell rollouts are particular effective. If you’re starting from a low level of hypertrophy you’re going to need minimum 6 weeks to notice a difference and closer to 24 weeks to see substantial increases in hypertrophy.

Fat loss is a much quicker problem to solve, building muscle is significantly more difficult. Ideally body fat needs to be around 10% for males and 16% for females to see abdominal definition. How long will it take to achieve a six pack….. how much fat have you got to lose? If you’re at 30% body fat you could be looking at half a year of dedicated training and healthy eating. If your body fat is sitting at 14% it could be achieved in as little as 8 weeks.

The key is consistency, many get so far then fall at the final hurdle, getting to these percentages is a hard task. One of the best solutions to reducing body fat is sprinting, we have created numerous blogs on the effects of HIIT and fat loss. One of the other less known benefits of sprinting is the abdominal workout you receive, sprinting is very aggressive and requires substantial abdominal strength to resist the rotational forces produced… killing two birds with one barbell!

In summary there is no simple solution or number I can give you, I can let you know that 6 weeks will result in some hypertrophy if your training and diet are adequate. Likewise you can lose 1-2 ibs per week of fat quite easily, if you’ve got 100ibs to lose it will take longer than if you’ve got 20ibs to go. The key to getting that six pack is consistency both in eating a healthy, clean diet and getting those training sessions in.