6pake (A guide to building a 6 pack)

6pake abs

How To Build A Six-Pack: 6pake Rules

There are so many articles and resources on the internet about how to build a 6 pack, but when people finally do get to try them out, they are often disappointed at the lack of results. 

So how do you know if it was worth it? In this article, we break down all the basics of what a six-pack is and how to achieve following the 6pake guide.

What is a Six-Pack?

A six-pack is a muscular physique that has well-defined abdominal muscles and a low waistline.

To achieve a six-pack, you need to follow our 6pake guide. 

First, you need to strength train regularly. This will help to build muscle in your abdominal area. 

Second, you need to eat a balanced diet. This will help to give you the nutrients needed to build muscle mass. 

Third, you need to reduce your caloric intake if you want to achieve a six-pack. This will help to burn fat and lose weight overall.

Fourth, exercise caution when lifting weights. You don't want to overdo it and injure yourself. 

Finally, be patient – it won't happen overnight!

6 pack for women

What are the Benefits of Having a Six-Pack

Having a Six Pack is one of the most popular bodybuilding goals. It’s not just about having muscles; it’s about having a balanced physique. Having a Six-Pack will give you:

  1. -Great posture
  2. -Strong abs
  3. -Athletic look

1. Great Posture: A good posture not only looks better, but it also reduces the risk of injury. Strong abs keep your spine in alignment, which makes you less likely to suffer from back pain and other injuries. If you are a bodybuilder, good posture and abdominal aesthetics are essential.

2. Strong Abs: Abs are one of the most important muscles in the body. They help to protect your internal organs, and they also play a role in abdominal sculpting. Having strong abs will give you a more athletic look and make you look thinner overall. Strong abs are also beneficial to strength trainers when it comes to heavy compound lifts such as deadlifts or squats. 

3. Athletic Look: Having a SixPack doesn’t just look good – it also makes you stronger and more athletic. Muscle burns more calories than fat, so having a Six-Pack will help you lose weight easily.

How to Build a Six Pack

If you're looking to build a six-pack, you need to follow the 6pake rules:

1. Eat More Protein

The first rule is to eat more protein. Protein is essential for building muscle and helping you lose weight. It's also a key component of muscle fuel, which means that it helps you burn more calories during exercise.

2. Control Your Carbohydrates

Next, you need to control your carbohydrate intake. Too much sugar will insulin spike, which will lead to fat storage and inflammation. Instead, try to stick to low-glycemic index foods, such as fruits and vegetables. This will help keep your blood sugar levels stable and prevent weight gain.

3. Lift Weights

Lifting weights is the 6pake way to build a six-pack. Resistance training not only burns fat, but it also builds muscle. This added muscle can help you burn more calories at rest or during exercise. If you eventually get your body fat down, you're going to need some muscle mass for your abs to show.

4. Follow The Rules Of Dieting

Don't forget about the rules of dieting – if you want to build a six-pack, you need to be disciplined about your eating habits. Make sure that your body fat is below 16% if you want your abs to show, If you can get it below 12%, you will be able to see much more definition in the abs and obliques. 

6 pack anatomy

Best Exercises for Building a Six-Pack - The 6Pake Method

To build a six-pack, you need to exercise regularly and eat a healthy diet. Here are the  best exercises for packing on muscle:

1. Strength training: Strength training is one of the most effective ways to build muscle. It helps to increase your muscle size and strength, which is important for developing a six-pack. 

Use heavy compound lifts to develop the core such as deadlifts and squats. Heavy compound lifts not only promote hypertrophy in the target muscles, but they also force the body to temporarily release IGF-1 and testosterone which will help with muscle growth in all areas.

2. Resistance training: 6pake resistance training also helps to increase your muscle size and strength. This type of exercise uses machines, such as weight machines, that work your muscles in different ways. 

With resistance training, you can isolate the core and target the abs through crunches, leg raises, side bends and other ab exercises. 

3. Cardio: Cardio is another great way to build muscle and burn calories. aerobic exercises like running or biking help to increase your heart rate and burn more calories.

Cardio is essential to get your body fat down to a low enough % so that your abs are visible. 

4. Yoga: Yoga is another great way to relieve stress and improve your balance. It's also a great way to build strength and flexibility in your muscles. Pilates is another great option for developing strength and growth in your core. 

Surgery for 6 Pack Development

A few years ago, a new trend in the entertainment industry started. Everyone wanted bigger abs. It was all over the media, on social media, and in the magazines. 

There were commercials advertising "ab enhancements" on TV, websites that sold ab enhancement pills, and even gyms that offered butt enhancement workouts. 

Around 2014, it looked like this trend was going to continue, but then something different happened. 

Women started getting surgery done in 2016 to get a better butt. The first woman got her surgery done in 2017 and since then it has been growing every year.

Liposuction is the popular method for removing body fat around the abdominal area which will allow the abdominal muscles to show. 

If you go for this method, make sure that you are using a reputable clinic with good results and reviews. 

The 6pake method for building abs

If you want to build a six-pack, you need to exercise the abdominal muscles. Here is q guide to building a bigger 6 pack. 

1. Machine crunches 4x20

Using a machine for abdominal crunches is the best way to develop the upper section of the abs. Not all gyms have crunch machines so if yours doesn't, you may have to improvise with rope crunches or bicycle crunches. 

Crunch machine

2. Hanging leg raises 4x12

Hanging leg raises can be performed from a pull-up bar or a dedicated leg raises station. If you are hanging from a pull-up bar, you are going to need good grip strength! If you struggle with leg raises, start with knee raises first. Leg raises target the lower abs.

Hanging leg raises

3. Cable side bends 4x15

Cable side-bends are the best way to develop the obliques. Well defined obliques will make your abs pop. If you don't have access to a cable pulley station, you can use a heavy dumbbell or kettlebell for sidebends. 

Side bends

4. Ab rollouts - 2 minutes AMRAP (As many reps as possible)

Ab rollouts are a great finisher and really allow you to get a good stretch and contraction. If you don't have an ab roller, you can use another finisher such as a plank.

Ab rollouts

Abdominal muscles can be built by following the simple 6pake rules. 

The first rule is to exercise regularly. By exercising your abdominal muscles, you will increase the size and strength of these muscles. Abdominals can be trained daily if your nutrition is on point. Train them at least every three days.

The second rule is to make sure that the exercises you do are effective. You want to make sure that you are targeting the right muscles with the right type of exercise. If you are doing an abdominal exercise without feeling a connection with the muscles, it will not be very effective.

The third rule is to mix up your exercises. You don’t want to perform the same type of exercise all the time. This will help to keep your abdominal muscles from getting too bored and plateauing in their growth. The abdominals work hard in day-to-day life so they adapt easily. Keep them guessing by adding drop sets or supersets to your workout. 

Finally, be patient with your results. The abdominal muscles do not take too long to grow with regular training. Getting your body fat down to a low enough percentage for them to show is what takes time. Stay consistent with your diet and cardio to bring your body-fat percentage down. 

Regularly track it with callipers or on a machine so that you can make sure you're heading in the right direction. If you're not, you'll need a bigger calorie deficit.

Bodyfat callipers


Whether you’re a newbie to bodybuilding or an experienced lifter, building a six-pack is something that everyone can aspire to. 

While it may seem like a daunting task at first, following the 6pake rules will help you achieve your goals faster and with less pain. 

So if you want to build the perfect abdominal muscles, stop reading articles on the internet and get to the gym!

HyperGrowth Bodybuilding

Gymenix offers a selection of free training programs to suit all abilities and goals. Click on the links below for FREE access. 

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