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The Real Truth about 4 Pack Abs, 6 Pack Abs and 8 Pack Abs

very ripped abs
one half of the Harrison Twins with a very ripped midsection
For a very long time whenever you heard about abs, you heard them associated with a 6 pack. It was always six pack abs workout or "oh you have a six pack." Even if you only had about 4 visible abs, if you were lean and they were visible people would just call it a 6 pack. Recently though everyone is talking about getting 8 pack abs, the eight pack was made famous by guys like Greg Plitt and Ulisses Williams Jr. So now everyone is going on and asking how they can get an 8 pack as well. So I have decided to explain the concept of an eight pack for those who are interested.

Is it possible to get an 8 pack?



The answer to this question is a yes, but not everyone can have an eight pack. The reason why we all can't have an eight pack is because we all have a different ab structure, everyone's abs look different and are unique to them, the thickness and spacing is different on everyone although you can change the thickness/development of your abs you cannot change the basic ab structure. Just look at guys like Arnold and Frank Zane, they had complete physiques yet they appeared to have what many would call a 4 pack and for other guys no matter how much they train their abs or no matter how clean their diet is they can only have a six pack because that's what their genetics allow.
Did frank Zane have a 4 pack or a 6 pack
Does Frank Zane have a 4 or a 6 pack in this picture?


  You may also like: How to Get Ripped Abs

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Yes, you read that right ab structure is genetic, meaning not all people can have an eight pack. Even those with genetic abdominal division that allows for an eight pack have to work hard to bring out those last two abs, lower abs are very difficult to bring out and require for you to be at a very low bodyfat because in order to reveal them you need to get rid of that stubborn lower abdominal fat that most people struggle to burn off.

Can you get more than 8 pack abs?



Apparently so, I was watching a video the other day of a guy claiming to have 10 pack abs. He is one of the top fitness guys in the world (Ben Noy) but I will let you see for yourself what a 10 pack looks like...

How to get well developed abs like fitness model Marc Fitt

marc fitt ripped abs
Marc Fitt Ripped Abs

On my list of guys with the most ripped and developed abs I named Marc Fitt as one of those guys. This 22 year old French-Canadian guy has one of the best bodies in the wold but his best feature is his rock hard, super ripped 6 pack. He has an extremely low body-fat which allows him to reveal this abs, but he also has lean muscle that the opposite sex desires making him a favourite on YouTube and the inter-webs in general. Marc Fitt like many other fitness guys trains abs regularly, in fact he trains abs every day as abs are a fast recovering muscle and constant ab work works better than if you were to train abs only once a week. Also remember that its easier to get ripped developed abs if you do those heavy compound lifts as they indirectly work out abs when you aren't paying any attention to them. What I mean is if a guy works out with weights they are more likely to get developed abs even if they do not work them out frequently because of heavy lifts like squats, dead-lifts etc. But if you are a guy who just wants abs you will get better results with frequent ab work.

Below is a video sharing Marc Fitts creative ab workout routine showing you how he got so ripped, enjoy and don't forget to try this at home:



What type of diet does Marc Fitt have:


 Marc Fitt does not believe in complicated diets, he keeps it simple with leans meats, complex carbs, fruits and veggies as well as healthy fats such as omega 3 fats. The type of food he eats changes depending on his goals.

What supplements does Marc Fitt use:


– Whey isolate (by Beyond Yourself)
– Casein protein
– BCAA (by Beyond Yourself)
– Glutamine (by Beyond Yourself)
–creatine monohydrate (by Beyond Yourself)
– PREWoD (by Beyond Yourself)
– AMRAP (by Beyond Yourself)
– Test Alpha (by Beyond Yourself)
– EPA | DHA (by Beyond Yourself)
– Dextrose (simple sugar)
– CLA
– Multi-vitamins

– L-carnitine (by Beyond Yourself)


Where to find Marc Fitt:


website: marcfitt.com
YouTube: Marc Fitt
Twitter: Marc_Fitt
Facebook: Marc.Fitt


(note that this post contains affiliate links)

Get Ripped 6 Pack Abs Like Fitness Model Rob Riches

Get a ripped 6 Pack Like Rob Riches
Get a ripped 6 pack like Rob Riches
Check out more of his videos and fitness info on  www.robriches.com 

Rob Riches is one of the top fitness models in the world, part of his job requires him to be shredded all year round and possess some of the best abs in the world. He also competes in fitness competitions for natural bodybuilders, so he is always in top form because you have to be the best to win such shows which he does. Here is a video to share how he gets those sculpted abs and I am going to share it with you below so that you can try those fantastic ab workouts in your gym, and some of the others which are possible to do at home which you can try.

Like other top fitness models with a great set of 6 pack abs he trains them every day, he recommends that you do a bunch of abs exercises as a circuit so you get the most out of it, so that means mixing 3 or more different abs exercises, doing them one after the other with little to no breaks until you have completed all the abs exercises, doing about 15 to 30 reps of each abdominal exercise.


On his site he says this about his cardio and abs exercises:


Cardio: Usually 40-60 minutes on a stationary bike, at a moderate to high – causing a sweat after 20 minutes, increasing the resistance every 5-10 minutes. (I usually do this 2-4 times a week in the morning before breakfast, as I reply to emails and answer questions on my social pages).

Hanging Leg Raises/or Lying Leg Raises 3×30
Seated Dumbbell Twists/ or Lying Side bends 3×30/50
High Cable Pulldowns/ or weighted crunches 3×30


Watch This Rob Riches Secret to a Six Pack Video



Rob Riches Diet:


He goes into great deal on his blog about what he eats and how he counts calories, you can go check that out here, but I will share a summary of his diet below.

Meal 1 - break fast :

Protein: 47g (Egg whites, fish, ground turkey, protein powder, cottage cheese)
Carbs: 70g  (25% of daily carb intake) (Gluten free oats, brown rice, yam/sweet potato)

Fats: 10.5g (Egg yolk, avocado, flaxseed oil, raw walnuts)

Meal 2,3 & 4-

Protein: 47g (Chicken breasts, turkey, white fish, beef/steak)
Carbs: 40g (14% of daily carb intake) (Brown rice, yam/sweet potato, quinoa)
Fats: 10.5g (Avocado, flaxseed oil, raw walnuts/almonds)

Meal 5 - Post workout meal:

Protein: 47g (Protein powder, chicken breasts, turkey, white fish, beef/steak)
Carbs: 84g (30% of daily carb intake) (Dates, Pineapple, Waxy Maize Starch, brown rice, yam/sweet potato, quinoa)
Fats: 10.5g (Avocado, flaxseed oil, raw walnuts/almonds)

Meal 6 -

Protein: 47g (Protein powder, cottage cheese, egg whites)
Carbs: 8g (3% of daily carb intake – to allow for naturally occurring carbs in protein/fat food sources)
Fats: 10.5g (Almond butter, flaxseed oil)

He spaces his 6 meals out by 3 hours, as I said before he goes into more details in the post on his blog that I linked to.


What supplements does Rob Riches use:


whey protein 
glutamine 
BCAA’s, 
L-Carnitine, 
CLA, 
creatine  
Ripped – the 3-stage fat burner 
multi-vitamin
digestive enzymes
 ALA
 ZMA at night.

(note that this post contains affiliate links) 
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