Since 2009, I have followed the exploits of this bald Badass named Saitama. And in a revelation a few years ago, he shares his super-powerful workout routine.
First, an introduction to the Manga if you’re not familiar: Saitama is a bald hero who has an unconventional problem. He is too strong to satisfy his desire for a difficult fight, and often enemies with end-of-the-world powers ends with a single blow.
Hence The “One Punch Man”.
The Manga itself started as a joke and made fun of Japanese Manga/Anime action clichés. Over time, it has become a well-drawn (and now well-animated) series that attracts many Fans who yearn for Saitama to need more than a good shot to kill a monster.
Saitama, in serious business mode.
In the series, he reveals his secret training that turned him from a modest Japanese into a superhero. This is One-Punch-Man training.
The One Punch Man Workout Routine –
10 KM of running (6.2 miles)
Repeat 7 days a week. That’s it!
One Shot Man Workout Manga
What will Saitama training do for you?
Well, some observations on this Routine, compared to actual routines like the Roam strong training system.
Will they blow things up in one fell swoop and go bald? Probably not. But the Routine is pretty good and offers excellent health & body benefits.
This system meets many important patterns of movement. You have a push-up movement (push-ups), basic training (Sit-Ups), leg training (squats) and a little Cardio (running). When it comes to Fitness routines, this is superior to what people usually do at the gym. This means that these body weight exercises meet more muscle groups in a more natural pattern. No cable loops, no strange forced machine movements and much less risk of injury, because all exercises are only body weight.
You might expect a Routine like this to be great for a real fighter. Boxers, martial arts and other athletes who seek both explosiveness and muscular endurance (so they can throw a lot of good shots, not a single one) benefit from high-quality exercises as they would reach 100 repetitions. Your cardiovascular conditioning and muscle endurance would be phenomenal in the upper body (100 push-ups in a row, that’s a lot), but you’re only waiting for the average core and legs compared to a generic gym. 100 squats and 100 sit-ups is not the most exhausting performance on the muscle.
Your cardiovascular health would be amazing! They have a good balance between strength work and street work (an old boxing term for running), and the two together turn their bodies into a fitness juggernaut.
And since everything is body weight, do not be afraid to gain weight. When you start to gain ineffective weight (fat), it becomes more difficult to do more push-ups, squats and Sit-ups. This body weight training therefore does a great job to regulate fat gain, but to promote muscle building.
However, this Routine would not be the best if you are looking for raw muscle size or raw muscle strength. While you see that the size of the muscles increases and the strength increases, the Routine does not focus on you. You’d better follow my bodyweight training system or a traditional weightlifting protocol like Ice Cream Fitness if you want to lift heavy things.
It also lacks a traction movement pattern, as found in Pull-Ups. Including Pull-Ups would make it a bulletproof workout plan. If you have access to a Bar or can afford one, be sure to add pull-ups. Do not expect to meet 100 representatives of them!
The pros of training One Punch Man:
Really, really fun
Very easy to follow
No equipment needed!
Disadvantages of training One Punch Man:
Not the most effective for hypertrophy (growth of muscle size)
Does not build excellent force production (brute force for heavy trucks)
Ways to work until the formation of Saitama
If you’re inspired by your favorite fiction (hell, that’s how I started), do it! This workout is a pretty exciting and effective way to get into serious shape, even if you are currently very inappropriate.
That said, Saitama’s training is not as simple as hammering 100 repetitions of the 3 exercises and running 6.2 miles. But I have a Solution.
Divide the 100 repetitions into several sets, with a break of 2-3 minutes in between. So instead of 100 repetitions of straight Push-ups, you will do up to 5 sets of 20 (100 repetitions in total). Then 5 sets of 25 (125 repetitions in total). Then 4×25 (100 repetitions in total). And so on.
The idea is that the less Sets you need to reach up to (or more than) 100 reps, the better your muscle endurance and brute force potential will be. And finally, you will realize that you only need one set to hit 100 pumps!
Another OPTION: instead of having a single workout time to do all this, try working out in small sets of 1-10 repetitions throughout the day of each exercise. So let’s say, in the morning do 10 push-ups, then 10 Sit-ups, then 10 squats. Maybe an hour later, start over.
I would also advise you not to do it every day, even if you can. Your body needs time to rest and recover. This is where you actually develop strength, endurance and heatlh. If you constantly tear off your body without giving it a little rest, you will hinder your progress. Instead, I suggest you train 3-4 days a week. I say 3 for now, but do 4 if you’re as ambitious as Saitama or Genos. If you feel the need to do more, let me know how to do it… but I guess they’d go fast.
Note: for now, skip the run if you don’t like it, because running was the number 1 exercise that distracts a person from anecdotal fitness experiences. We want to make sure you start small but consistent! If you want to walk a little after training, you will not be crazy. Most of the benefits will come from other exercises.
Here is an example of what this training might look like over a 3-week period.
A sample of One Punch Man workout
Here are tutorials on movements (and other variants that rely on them): push-up Tutorial / / sit-up Tutorial / / squat Tutorial
Monday: 5 × 5 Push-ups, 5 × 10 Sit-ups, 5 × 5 squats
Wednesday: 5 × 6 push-ups, 5 × 11 Sit-ups, 5 × 6 squats
Friday: 5 × 7 push-ups, 5×12 Sit-ups, 5 × 7 squats
Monday: 5 × 8 push-ups, 5 × 13 Sit-ups, 5 × 8 squats
Wednesday: 5 × 9 push-ups, 5 × 14 Sit-ups, 5 × 9 squats
Friday: 5 × 10 push-ups, 5×15 Sit-ups, 5 × 10 squats
Monday: 7 × 6 push-ups, 7×10 Sit-ups, 7 × 8 squats
Wednesday: 7 × 7 push-ups, 7×11 Sit-ups, 7 × 9 squats
Friday: 7 × 8 push-ups, 7×12 Sit-ups, 7 × 10 squats
The idea is that you want to stick to sets of 5 to 7 in the early stages. Increase your reps by 1 per set until you reach a Plateau(that is, your progress is standing). Then add more sets with fewer repetitions. So, if you do not hit 5×10 (5 sets of 10 repetitions, 50 repetitions in total), the next day try 7×7 (7 sets of 7 repetitions, 49 repetitions in total). This way, your employees are pretty much the same, but they have removed them for a longer period of time, so they have time to recover.
But if you can hit 5×10, then you would try 5×11 next workout. Make sense? Always use 5 sets as scale! And whenever you feel like it, you can replace a training day with a”test Day”. This means that you do your best to do it at 100 of each exercise.
The diet: what should I eat for this workout?
Saitama had only one rule: do not skip breakfast (and a banana in the morning is fine too). But in reality, your results come from your diet.
Fortunately, this is not difficult. There are 2 important needs to develop your hero strength:
More protein, at least .8g per pound of body weight. Feel free to do a little more or a little less, but be aware that you probably don’t need more than that.
More vegetables – to make bowel movements easier, balance your body’S PH and get vitamins and minerals (although a good multivitamin like Rainbow Light’s men’s covers that). You should make an effort to eat vegetables with your protein
I also have a simple guide for you: my nomadic diet, an easy way to eat that gives you flexibility in eating and stays true to the principles that work instead of bullshit.
Diet is a huge topic with a lot of emotions, with a Million different books and a million experts telling you that you know what is best. Do what you want as long as you get enough protein and adjust it accordingly. If you see results with each diet you follow (that is, you look better, you become stronger, you do more repetitions, you feel less tired), do what you want.
If you exercise 3 days a week or more, I would supplement your diet with a ball of protein powder at some time of the day (ideally after training). My two favorites are:
Optimum Nutrition’s gold standard for best cost-to-cost
Dymatize Line Line for one of my favorite flavors without being loaded with other macros (Syntha-6 contains less “pure” protein in the mixture).
I used a lot of words to describe a workout printed on a single page of a manga, but I wanted to make sure you saw the potential of this workout as a legitimate general physical preparation (GPP) program or an introduction to body weight bodybuilding.
I hope this program will help you train. And who knows, with enough training, you could become the next Saitama.
Thank you for reading everyone, and I hope this inspires you as much as it inspires me. Questions or ideas, leave a comment