Anatomical variation in muscle appearance

These notes combine advice from 8 reviewed passages across 7 workouts.

Overview

Coach’s claim

Muscle appearance, especially the visible shape of the abdominal muscles, is highly individual. Everyone’s anatomy is different, and abdominal muscles vary greatly between people: segments may run straight and symmetric, cross diagonally, sit in an irregular pattern, or show at most a six-pack. [2] [6]

With correct training, aim to bring the spaces between the abdominal segments forward and tighten them. [1]

Genetic variation in appearance

Coach’s claim

The visible number of abdominal segments, whether it appears in groups of four, six, or eight, is genetic, and the genetic code behind that variation cannot be changed. [1] [3]

Coach’s claim

Segment arrangement and the wave it produces can vary as well. Some people have a four on one side and threes on the other and can turn the wave inward with that arrangement, and the direction and appearance of the wave can differ partly because of genetic and anatomical differences. [5]

Coach’s claim

If one side of the abdomen sits higher or looks different from the other, that is that person’s anatomy. It does not mean they trained incorrectly, and it is not a bad thing in itself. [3]

Coach’s claim

A person can have very good aesthetic genetics without exceptional muscularity. [8]

Coach’s experience

In his own case, his abdominal muscles are fully symmetric and run straight, side by side. [2]

In a competition program he watched, contestants held a backward stance with their feet on a bar. Around the seventh minute one man was shaking intensely, while a woman stood like steel; she had no visible abs and a flat stomach, yet she was incredibly strong. [4]

His father, a musician, has a large wrist genetically, but the wrist is not strong and he does not really exercise. [7]

Sources

1. 2024-02-02, 2389.3-2400.6s

Workout: workout:2024-02-02

Passage: passage:2024-02-02:000817-000819

2. 2024-02-14, 2798.4-2820.9s

Workout: workout:2024-02-14

Passage: passage:2024-02-14:001039-001050

3. 2024-02-14, 2822.4-2857.2s

Workout: workout:2024-02-14

Passage: passage:2024-02-14:001051-001055

4. 2024-04-28, 2624.9-2665.6s

Workout: workout:2024-04-28

Passage: passage:2024-04-28:000937-000954

5. 2024-04-30, 1974.2-1990.7s

Workout: workout:2024-04-30

Passage: passage:2024-04-30:000603-000609

6. 2024-09-17, 3576.1-3587.9s

Workout: workout:2024-09-17-1-deep-power-fury

Passage: passage:2024-09-17-1-deep-power-fury:001122-001122

7. 2024-11-17, 1726.1-1734.4s

Workout: workout:2024-11-17

Passage: passage:2024-11-17:000611-000613

8. 2025-06-19, 4628.6-4637.1s

Workout: workout:2025-06-19

Passage: passage:2025-06-19:001455-001457