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Esmail Hanif
1 year ago
Human beings are strong because we have the ability to change ourselves – Saitama
One Punch Man Workout is one of the most interesting training regimes you will
ever come across.
Defying the laws of many personal trainers, the One Punch Man Workout is a
different kind of a workout, which made a Manga character, Saitama, the
strongest man in the world.
He walks a lonely road of being a super-hero and can defeat enemies with just
one punch.
In this article, we will discuss, the story of the One Punch Man Workout, what it
can do for you, what muscles it works, how practical it is, the diet you need, and
how the Saitama Workout can be done every single day!.
Saitama’s Story
Once returning from a rejected job interview, he ran into Crablante, a Mysterious
Being who turned into a humanoid crab after eating too much crab and
undergoing a metamorphosis.
Crablante was about to eat someone and Saitama saves him. After a conquest,
Saitama pulls out the eye of the Crablante with his tie and defeats the crabman. It
motivates Saitama to follow his dream and become a superhero.
He did the workout every single day. After one and a half years, he became so
strong that he lost his hair. But that didn’t stop him. He realized that he was
becoming super-hero.
You don’t have to do that from day one. Later in the article, we will guide you to
a 100 reps.
How can One Punch Man Workout make you strong?
If you are hoping you can put down any human with a single punch, it is possible
without the workout routine as well.
Comically that not being the point, the Saitama Workout is slightly radical
compared to other workouts. For instance, the workout doesn’t have rest days, it
has a high number of reps, and the same workout every single day.
The overload and specificity principle of exercise physiology does support the
working the same muscle every day. Research has shown working compound
workouts are more effective if done more often.
Exercise training is an adaptive process, and with regular training, the body
engages in chronic adaptation. However, this calls for loads of work and sacrifice.
Athletes with extreme agile physique do rigorous workouts like this – working
larger muscles groups every day. These include boxers MMA fighters,
calisthenics masters.
100 reps and 10 km run is not the most difficult workout. However, it calls for a
significant amount of work for a beginner.
Despite your fitness goal, following the Saitama Workout workout can take your
fitness to highest of levels.
With each compound workout, it covers each primary muscle in the upper body,
lower body, and the core.
As you can see in the image, the three compound bodyweight workouts cover all
the primary muscles used.
Benefits
Here are some other benefits of One Punch Man Workout and why you should go
for it.
Cardiovascular health: Running can strengthen your heart muscles. When you
run, your heart pumps blood faster to your lungs and throughout the body. More
blood flows to your muscles and oxygen levels rise in your blood.
Endurance training: Repetitive workout can help you build endurance. As
running does to your heart, working out can help you build strong muscles.
Research shows higher reps adapt faster to training when it comes to endurance
training.
Easy to follow: Other than the health and physiological benefits, the workout is
easy to follow. One workout regime every day. It makes it easier for a trainer to
workout when he exactly knows what to do and expect from the workout.
No-gym: Bodyweight workouts are popular due to their compound benefits and
freedom of doing them anywhere. Regardless, of where you are, you got no
excuse and you can do it every day.
Motivational and Fun: The workout can be really fun as you know the challenge
and up for it every day. When you finish your workout everyday, it will give you
a great sense of achievement. You can also proudly tell people on what you are
doing, though they might call you crazy.
The workout does sound crazy and it can be a concern for overtraining, muscles
soreness and injury.
Compound exercises as stated in the One Punch Man Workout are regular
everyday moves which our ancestors have been doing almost every day.
Therefore, if you do it regularly over time, the body will adapt just like it did for
our forefathers.
Weight training the same muscle every day may cause muscle soreness, as those
workouts are not natural and may not work for most of us.
The exercises are compound and done in daily activity. Putting more stress
gradually won’t cause fatigue, soreness or injury.
Getting to 100 in one go is foolish on the first day or even the beginning days.
However, you can pace yourself towards 100 reps.
There are two ways you can do that:
First Week
20 Reps x 5 sets for each workout.
2-3 minutes of rest in between.
3 times a week
Second Week
25 reps x 4 sets
1-2 minutes of rest
4 times a week
For rest of the weeks, check your performance and continue accordingly:
minimize the sets and rest times.
The goal is to reach to 100 reps in one set and it may come as slow as it would
take.
According to Saitama, the key is to do it EVERYDAY! But you may take your
time reaching there.
But you can if you take it slow. Saitama said it will be painful, but the rewards
are unmatchable.
First Week
Start with 3-5 km
3 times a week
Second Week
5-7 km
4 times a week
For the rest of the weeks, gradually raise the speed and distance.
Once you feel you have plateaued at 3-4 times a week, then try it out everyday. It
may take several months.
Tips
Saitama’s Diet
Saitama talks about diet in one sentence.
Eat three meals daily and don’t skip breakfast (a banana in the morning is fine).
There is lots of wisdom behind that sentence. Eat whatever you want, breakfast is
important, and bananas are a booster.
However, we suggest you eat at least .8g per pound of your bodyweight. Before
the workout, get some carbs and vegetables for a balanced diet.
To learn more about what to eat before a workout, read What to Eat Before a
Workout; A Macronutrient Guide.
Inspiration
One Punch Man inspires many of its fans to become superheroes.
However, looking up on the internet, none seem to have tried the the workout
religiously and we haven’t seen a real-life example.
The workout is straightforward, doable, and comparatively not the most difficult
one. There are many athletes and mixed martial artists who undergo a more
rigorous training regime.
Science and other similar workouts speak of its benefits. The Saitama Workout is
a reality and one of us should go ahead and test it out.
Let us know what you think about the One Punch Man Workout.
Start of with 20 reps per set 3 times a week with 2-3 minute breaks in between.
Also start off with 3-5km jogs, 3 times a week.
Yes! it’s totally safe but if not done in moderation, there is a high risk of injury