How To Get A Six Pack

Updated 21.03.2012
In this post I outline an effective program that shows you exactly how to get a six pack.
You will find demo videos of all exercises below.

Getting a six pack is basically a simple two step process:

How To Get A Six Pack, Step 1:

Weight Loss.
If you’re above 10% body fat, weight loss should be the first priority.
You can find all the information on that in this post here: How to lose weight fast

How To Get A Six Pack, Step 2:

An Awesome Abdominal Training Program.
This is not just any old program of a kazillion sit ups. Below you will find a professional, progressive and periodized athletic six pack abs program that produces results…fast.

This is an advanced abs routine I use for elite athletes, so if you can’t do it exactly like that right away, just increase the repetitions, rom (range of motion) and sets over time.

So maybe start by doing simply as many reps as you can for some 2 sets or so, until you got the full reps. Then the next step would be to increase the sets.
After that, you’d begin with phase 2, etc.

Once you’re done with this six pack abs program you can be sure to have very strong and sharp abdominals!
Just remember, the best developed abs won’t show much if covered by fat.

Here’s a post on “How to prime you body to burn fat for fuel“, for another example.

How To Get A Six Pack, The Program

The program consists of 4 different workout phases, each lasting 2 weeks. Core Routines/Abs Workouts are usually done after a lower body workout, or stand alone: as an individual workout.

Here is the list of exercises:
1.Athletic Crunches
2.Garhammer Raises/Eccentric Sit Ups Super-Set
3.Athletic Abs Tri-Set
4.Abs-Levers (aka Dragon Flags)

Workout frequency is between 2 and 3 times per week, maximum. So you train abs twice, max three times each week, no more.

How To Get A Six Pack

The Workout Tables:

Phase 1	Sets	Reps	Tempo	Rest Interval
Athletic Crunches	3-5	20-25	1010	120 seconds

This is how you read the tables:

3-5×20-25 reps at a 1010 tempo, rest 2 minutes.
In English: 3-5 sets of Athletic Crunches, 20-25 reps each set, 1 second up (concentric/shortening/raising the weight) and one second down (eccentric, lengthening/lowering the weight), then take 2 minutes rest and repeat, for another 2-4 times.

Phase 2	Sets	Reps	Tempo	Rest Interval
Garhammer Raises	3-5	15-20	10X0	150 seconds

This is a tough one!
So 3-5×15-20 reps at a 10X0 tempo (X means explosive, in this case explode up), rest 2.5 minutes.

Again: 3-5 sets of Garhammer Raises, 15-20 reps each set, explode up (concentric/shortening/raising the weight) and one second down (eccentric, lengthening/lowering the weight), then take 2.5 minutes rest and repeat, for another 2-4 times.
(To totally smoke your abs, you can super-set the Garhammers with Eccentric Sit Ups.)

Phase 3	Sets	Reps	Tempo	Rest Interval
Athletic Tri-Set	2-4	15-20/20-25/10-15	10X0	180 seconds

Tri-sets are basically three exercises done back-to-back without rest in between. Once the tri-set (or super set) is done you rest as prescribed, then repeat.

The three exercises are: Garhammer Raises, Athletic Crunches and Leg-Raises.

2-4×15-20/20-25/10-15 reps at a 10X0 tempo, rest 3 minutes.

So 2-4 sets of Garhammer Raises for 15-20 reps, followed immediately by Athletic Crunches, 20-25 reps, followed immediately by another 10-15 reps of Leg Raises, to totally smoke the pre-exhausted abs!

Rest for 3 minutes and do another 1-3 sets.

Phase 4	Sets	Reps	Tempo	Rest Interval
Abs Levers	5-7	6	40X0	180 seconds

This is quite possibly the toughest body-weight-only six pack exercise in the book!

You’ll feel this one for days!

The tempo is different, a very slow, 4 second eccentric (or lowering) and X – so explosive– on the up.
You can cheat to start with by flexing (bending) the hip on the way up, then straighten out your body and lower as normal. Like that you should get to the proper flags in no time at all.

We do 5-7 sets of 6 reps only, rest for 3 (or even more) minutes.

To recap: it’s one exercise per 2 week phase, 4 phases total.

Follow this routine and a six pack of chiseled, razor sharp granite abs is guaranteed to be yours!
Just make sure it’s not hidden by fat!

How To Get A Six Pack Demo Video 1:

How To Get A Six Pack Demo Video 2:

Now you know how to get a six pack, and all that’s left is do it!
Have Fun, and think of me kindly when it hurts to laugh!

Mark

P.S.
Here’s the results:

4 Comments

• Sindri says:

  March 21, 2012 at 10:32 PM

  Good stuff man, like always

  Reply
  • Mark says:

    March 21, 2012 at 10:43 PM

    Thanks Brother!

    Mark

    Reply
• Sam- Look Like An Athlete says:

  March 31, 2012 at 8:35 AM

  Abs Lever/ Dragon Flag is intense! I think Bruce Lee did those and you can see he had a crazy six pack.
  -Sam

  Reply
  • Mark says:

    March 31, 2012 at 8:41 AM

    Hey Sam!
    Yeah man, Bruce was awesome, and he was RIPPED?!

    Mark
    P.S.
    Oh yeah and of course Stallone did them in Rocky, lol!

    Reply