1

votes

why i have only four-pack abs?

Answered on August 19, 2014
Created December 08, 2012 at 4:30 PM

I've been doing ab exercises for about 6 years,but I can never achieve a full 6 or 8 pack.What's going on?

Bee4e0fda817da9857443bd40f552a75

on December 09, 2012
at 08:38 AM

And I do MovNat 3 times a week now.

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on December 09, 2012
at 12:08 AM

Haha I used to date a guy who had that problem. Maybe like him, you are also more about wine coolers than beer? ;)

3fc95bca9e723edfbbb72b172798ab49

(1354)

on December 08, 2012
at 07:37 PM

Hmmm, okay then! Since you've been doing Leangains I'm betting you're doing all the standard deadlifting, squats, pull/chin-ups, etc. I'm sorry I don't currently have a better answer for you, then.

Bee4e0fda817da9857443bd40f552a75

on December 08, 2012
at 06:00 PM

Did Leangains for several months,fasted,only good 4 pack.

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9 Answers

2
Fba408128497343799ac28ffbce1d884

(175)

on December 14, 2012
at 09:39 PM

if you have a 4 pack, it means the last row of abs are still covered by fat. get leaner. if you get below 10% bodyfat and still have a four pack, your abs are just shaped that way. some people have 8, some have 6 some have 4...that's just how you were built. No shame in that.

0
1a80563fa25474b91ee54438b4ad97fc

on August 04, 2013
at 11:59 AM

It depends what mother nature gave you, a 6 pack is the most common abs format, second is 4 pack, less common is a 5 pack (one large across with no split and then 4 abs) and then there is an 8 pack. FYI there can also be a 7 pack.

Typically, at 10 to 12% body fat you will see the abs when flexed only. You will have to be below 10% (8 - 10%) to see your abs all the time. But that is just a guide, we are all different. I am about 12% body fat and you can se mine when flexed only.

Good luck

0
07a941eb3c2a63feced03ad91ecc22b9

(139)

on June 01, 2013
at 12:26 AM

It could also be the result of a short torso. I'm only 5'7", have long legs and a short torso and i'm really lean, but only have 4 pack abdominal muscles. Probably genetic, nothing to fret about.

0
8814f04fc179a729bc93284eb7f8a808

on May 31, 2013
at 11:45 PM

Just try to exercise your lower abs . Goodluck

0
3d2221dd5efc616e5de377072a182c1b

on January 12, 2013
at 04:02 PM

Abs are made in the kitchen, not the gym. I'm guessing you're not eating a bulletproof diet...

0
C62b064ac8364eac94b57c4441c41a55

(0)

on January 12, 2013
at 03:48 PM

Another thing it could also be other than having fat covering your lower abs is that not everybody has the muscles for a 6 pack or 8 pack and no matter how hard they try can only get a 4 pack. Here's a video about it.

0
3fc95bca9e723edfbbb72b172798ab49

(1354)

on December 08, 2012
at 05:34 PM

Leangains.com has some things to say on this topic. In general intermittent fasting is suggested to really get through that bit of subcutaneous fat that prevents the full six-pack from showing. Give it a read to see if IF can help you get through this hurdle!

3fc95bca9e723edfbbb72b172798ab49

(1354)

on December 08, 2012
at 07:37 PM

Hmmm, okay then! Since you've been doing Leangains I'm betting you're doing all the standard deadlifting, squats, pull/chin-ups, etc. I'm sorry I don't currently have a better answer for you, then.

Bee4e0fda817da9857443bd40f552a75

on December 08, 2012
at 06:00 PM

Did Leangains for several months,fasted,only good 4 pack.

Bee4e0fda817da9857443bd40f552a75

on December 09, 2012
at 08:38 AM

And I do MovNat 3 times a week now.

0
F299706618ad5d2c014130cb35d07dcf

on December 08, 2012
at 04:52 PM

Hey!

If you have a four pack you probably don't have a lot of subcutaneous fat on your stomach. Maybe the ab exercises you are doing only target your upper abs, not the lower. If you have an iphone there is a great (free) app called the daily ab app. It has two ab work outs, 5 mins each. One targets upper abs and the other lower. I do the a work out series once everyday and alternate upper and lower abs between days so I'm am not working the same muscles on consecutive days. It seems to work well for me.

Also if you are weight training, you may want to try and switch the majority of your carbs for the day to immediately after your work out and reduce them during other parts of the day. This will help you store more in muscle, as opposed to as additional fat. There's a lot more to it but that's the only way I can think of to put it simply.

Hope this helps a little!

0
Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on December 08, 2012
at 04:34 PM

hi, subcutaneous fat on your abdomen is the culprit.

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