How to crack abs? Learn about duration, frequency, and ideal body fat percentage!

Every man would like to have a six-pack. Many of you may have started muscle training or dieting to try to get one, but you may not be able to crack your abdominal muscles as you would like. In this article, we will focus on the theme of “abdominal muscles” and introduce how to crack abs and how long it takes to do so.

How long does it take to break a six-pack?

The length of time it takes to crack abs depends on how well developed your abdominal muscles are and how much body fat you have. However, since the abdominal muscles are basically broken from the start, it is easier to get results if you focus on losing body fat rather than on making the abdominal muscles bigger. Incidentally, abdominal muscles start to look cracked when the body fat percentage is 15% or less, so it is recommended that dieters aim to reduce body fat by 1~1.5% per month. On the other hand, for those who have low body fat and want to increase the size of their abdominal muscles, it is important to supplement nutrition with protein and carbohydrates, and to perform muscle training at a high frequency.

What is the “six pack” that we often hear about?

A six-pack, as it is commonly referred to, is a six-crossed abdominal muscle. Although there are rare people who have a six-pack with eight segments, the term “six-pack” is used because the rectus abdominis muscle is basically divided into six segments by two tendinous fibers: the white line and the tendon picture. Incidentally, to get cool abs, it is better to develop the obliques and transversus abdominis around the neck area as well, so try to train the entire abdomen, not just the rectus abdominis.

How often should I train my abs?

If you can go all out every time, it is preferable to train the abdominal muscles once every three days. Or, although it is not limited to abdominal muscles, it is said that the rule to follow for bodybuilding is to do it after the muscle soreness has healed. This is because muscle soreness is a state in which the muscles are inflamed, and overworking the muscles to push them further may cause them to break down. Therefore, it is advisable to avoid training while experiencing muscle soreness, and to get good nutrition and sleep to speed up recovery.

What percentage of body fat is required to see cracked abdominal muscles?

The following is an explanation of the status of each body fat percentage. Body fat percentage can be calculated by dividing the amount of body fat (kg) by the body weight (kg) x 100, but it is important to use this as a reference only, as it can easily deviate depending on the water content and blood flow on that day.

Body fat percentage of 20% or more

A body fat percentage of up to about 24% is considered higher than the norm, and after that it is considered obese. 20% or more would make it difficult to say that you look good, since you can pinch the flab around your abdomen tightly. Of course, the abdominal muscles are not visible at all, so weight loss should be the main focus. Incidentally, the higher the body fat percentage, the greater the weight loss and the easier it is to feel the results.

Body fat percentage 16~19

A body fat percentage of this level is not fat, but a standard body fat percentage that looks healthy. The abdominal muscles are still in a state where they are difficult to see cracked, but if the abdominal muscles are hypertrophied enough, a faint line may be visible.

Body fat percentage 11~15

It is said that abdominal muscles begin to be visible when the body fat percentage falls below around 15%. Generally, up to 11% is standard, so if you want to have a healthy, toned body, this is a good place to start.

Body fat percentage below 10

A single-digit body fat percentage is substandard, but you need to get down to this level in order to get a buckle-busting six-pack. Bodybuilding competitors, for example, drop to around 5%, but be aware that maintaining that level over the long term can be detrimental to your health.

Is strength training the only way to break abs?

Calorie management is more important than muscle training for breaking abs. This is true for muscle training in general, and the key to bodybuilding is to manage nutritional balance over several weeks or months while performing muscle training. If you have a lot of fat and no visible abdominal muscles, use low calories to dig out your abdominal muscles; if your body fat percentage is low but your abdominal muscles look small, train a few hundred calories more than you consume per day. The abdominal area is prone to fat accumulation, so be careful not to over-calorie your body just because you want to gain muscle.

Should I stretch my abs?

To get a clear division of the abdominal muscles, it is effective to hypertrophy the rectus abdominis muscles, so it is better to focus on muscle training. However, stretching before and after training and on rest days can also provide benefits. Stretching does not directly stress the muscles, but it can improve blood flow, which may promote the breakdown of fat that is difficult to lose and facilitate the distribution of nutrients.