Having well-defined abdominal muscles, also known as a six pack, is often seen as the epitome of fitness. But some people take their core strength even further and develop the elusive 8 pack abs. An 8 pack refers to having 8 clearly defined abdominal muscles instead of the standard 6. So just how rare is it to have 8 pack abs?
Anatomy of the Abdominal Muscles
The abdominal muscles consist of 4 pairs of muscles:
– Rectus abdominis – this is the long flat muscle that runs down the center of the abdomen. It is divided by tendinous intersections into 4 or more vertical sections, creating the six pack appearance.
– External obliques – these lie on the sides of the rectus abdominis. There are two sections, one on the left and right side.
– Internal obliques – these lie just underneath the external obliques, again with left and right sections.
– Transversus abdominis – the innermost abdominal muscle, running horizontally across the abdomen.
In some people with very low body fat, the tendinous intersections of the rectus abdominis can split into even more sections, creating the 8 pack look.
Genetics and Anatomy
Some people are just genetically predisposed to develop an 8 pack due to having more tendinous intersections in their rectus abdominis muscle. Research shows that you can have between 4 to 10 tendinous intersections, with 6 being the most common.
According to a study published in the Journal of Anatomy, around 5% of people have 8 intersections splitting their rectus abdominis into 8 sections. So the basic anatomical capability for an 8 pack is relatively rare.
Diet and Exercise
While having the right abdominal anatomy is a prerequisite, developing visible 8 pack abs also requires an extremely low body fat percentage. Most sources suggest around 6-8% body fat for a visible 8 pack in men and around 12-16% in women.
To reach such low body fat levels demands strict diet and exercise discipline. A combination of heavy compound lifts, core exercises, cardio and a sustained calorie deficit is needed to shed fat while adding muscle definition.
Genetics also plays a role in how easily someone can build core strength and lose stubborn belly fat. So even with diet and training, some people’s abdominals will pop more than others.
Estimating the Rarity
Given the genetic and fitness requirements, it’s estimated that only around 1-2% of the population have visible 8 pack abs.
Some key estimates:
– 5% have the anatomical capability based on tendinous intersections
– 10% of men and 20% of women can realistically reach 6-8% and 12-16% body fat respectively through diet and exercise
– Up to 50% of people have poor abdominal muscle definition due to genetics
Combining these factors, only a small fraction of the population have the right abdominal anatomy, body fat level and genetic muscle shape to showcase an 8 pack.
Differences Between Men and Women
8 pack abs are much rarer in women than men. This comes down to physical and hormonal differences:
– Women naturally carry a higher percentage of body fat compared to men. For most women, 12-16% body fat is extremely challenging to maintain.
– Women have less testosterone which makes building large, defined abdominal muscles more difficult.
– Genetics and fat distribution also play a role. Stubborn lower belly fat in women tends to obscure abdominal definition.
As a result, visible 8 pack abs are far less common in women compared to men who can reach single digit body fat more easily.
Professional Context
Outside of the general population, 8 pack abs start to become more prevalent in certain professions where low body fat and muscular definition are mandatory:
– Bodybuilders – Both male and female pro bodybuilders routinely reach the low body fat and abdominal hypertrophy needed for 8 packs. An 8 pack is a common sight on bodybuilding stages.
– Physique models – Like bodybuilders, physique models require crazy conditioning and muscularity, making 8 packs more likely. Up to 10% of top male physique models may have them.
– Mixed martial arts – MMA fighters combine strength with extremely low body fat. Although rarer, some fighters reveal 8 packs at weigh-ins then obscure them by rehydrating before fights.
So while 8 packs are very rare for regular gym goers, they become more realistic for professionals where low body fat, muscle size and conditioning are essential.
Is there a big difference between 6 pack and 8 pack?
Visually an 8 pack allows for more abdominal muscle separation compared to a 6 pack. But functionally there is little difference – both require similar levels of body fat and core strength.
Some key points:
– An 8 pack indicates lower body fat levels than a 6 pack. But the difference may be just 1-2%.
– The extra muscle separation of an 8 pack is mostly aesthetic rather than functional.
– Core and abdominal strength will be similar between a lean 6 pack and 8 pack.
– Workouts do not need to be programmed differently. The same core exercises develop 6 packs and 8 packs.
So while an 8 pack looks noticeably more defined, it does not automatically mean greater core strength compared to an equally lean 6 pack. The differences come down to genetics rather than fitness.
Can you get an 8 pack through training?
The lean and defined look of an 8 pack cannot be achieved through abdominal exercises alone. Spot reduction of fat through targeted training is a myth.
However, direct core training contributes by:
– Strengthening the rectus abdominis to increase muscle size and separation between sections
– Developing the other abdominal muscles like the obliques for overall definition
– Helping maintain posture and stability to keep abdominal muscles engaged
So targeted abdominal training is certainly important for enhancing the look of an 8 pack. But without low body fat, all the core exercises in the world will not create visible extra definition. Diet triumphs over training when unveiling an 8 pack.
Exercises for 8 pack abs
While diet and genetics play a bigger role, here are some effective exercises to maximize abdominal hypertrophy and separation:
– Crunches – Target the upper abs through full range of motion with arms extended or hands behind head. Focus on feeling the contraction.
– Leg raises – Lying leg raises, hanging leg raises and cable crunches work the lower abs through a deep movement. Keep the core braced.
– Planks – Holding extended planks builds core stability and tension that translates into improved abdominal tone.
– Landmine rotations – Rotating a barbell from side to side engages the obliques dynamically for extra definition.
– Ab rollout – One of the most intense core exercises. Rollouts work the abs through a huge range of motion. Use an ab wheel or suspension trainer.
– Russian twists – The classic rotational exercise to hit the obliques. Perform twists holding weight across chest for added resistance.
These movements can develop greater rectus abdominis separation and general core definition. But as always, revealing an 8 pack is ultimately a battle of body fat.
Nutrition for 8 pack abs
Nutrition is by far the most important factor for unveiling 8 pack abdominals. An extreme calorie deficit is required to reach ultra low body fat:
– Sustain an energy deficit of 500-1000 calories daily through diet and cardio
– Keep protein high at 1g per pound of bodyweight or more to retain muscle
– Reduce carbs and dietary fat intake, but don’t eliminate either
– Stay hydrated by drinking at least 1 gallon of water daily
– Avoid excessive alcohol which inhibits fat burning
Additionally, strategies like carb cycling, refeed days, and intermittent fasting can assist with fat loss. Losing those stubborn final pounds of belly fat will likely take strict dieting for many months. Patience and consistency are key.
Conclusion
In summary, 8 pack abs are one of the rarest and most coveted aesthetic muscle achievements. With demanding requirements for genetics, diet, training and overall conditioning, only a small percentage of the population will ever achieve this level of leanness and definition. But with determination and discipline, especially regarding nutrition, it is possible for a select few to reveal the legendary 8 pack.