Don’t Do The One Punch Man Workout
For years on the internet, there have been many videos on the punchman workout and its benefits. But unlike Saitama, you won’t be able to leap across buildings or punch through monsters that look like they came out of a McDonald's with health code violations. Here’s why you shouldn’t do the One Punch Man Workout.
One of the main reasons one punchman is strong is because he bought my coaching plan. If you guys are at all interested in coaching to better your physique through calisthenics, click this link.
One Punchman Workout Cons
The one punchman workout consists of 100 pushups, 100 situps, 100 squats, and a 10K(6.2 miles) run. If you’re not a novice to training( and don’t have asthma or are allergic to running) that’s pretty simple stuff. And you may notice that it’s missing something — hair loss. I mean back exercises. And if you're not a middle schooler who thinks that all there is to a chiseled physique is a six-pack, nice chest, and biceps. Then you know that your back is very important if you want to build that V-taper.
As discussed in a previous article, building only one side of the body without thinking about the other can lead to health complications. This is because the developed muscles are pulling on the underdeveloped ones. If you don't want to build a Doctor Smofensmurt mogged version physique, then go right ahead. But To counteract this, you needed to follow the new and improved One Punch Man workout.
There is also the problem with the cardio. Running 10 km(6.2 miles) is fun and all, but it takes a lot of energy and it can negatively impact your strength training workout. So it is best to do the strength training before the running.
Improved One Punch Man Workout
You can still do 100 pushups, situps, squats, and a 10-kilometer run. But you have to change the order and add in a few exercises. You should add in 50 pullups and 50 rows of rows within this workout to hit the back. As well as splitting up the pushups into 50 and 50 dips. I would advise doing the 50 dips before the pushups because if you notice, your dip numbers are typically smaller than your pushup numbers. That’s because it requires more body weight to do Dips than pushups. Pushups take about 60-something percent body weight, while dips take 85% of your body weight to lift. I would also do these for pullups and rows. Start with pullups before rows because there more difficult. Doing these exercises allows you to have more functional fitness.
This is because of the SAID principle. Specific Adapaitons Imposed Demands. All this means is that if you do only pushups you will only get good at pushups. If you do only pullups, you will only get good at pullups. So in order to build functional strength you must do different variations.
Now if you are thinking, “50 pull-ups? That’s too much.” That’s okay, you can just focus on doing eccentrics pull-ups until you can do an actual pull-up. Once you can do a 7–10 second eccentric with full range of motion at uniform speed, then that means you can do one full rep of a Pullup.
Now the problem with doing 100 squats is that your legs are a lot meater compared to the rest of the body. This is because they have more muscle which means they need more intensity. To do that, you need to either add more reps, slow down the tempo, or change the exercise. Instead of doing 100 squats do 200 squats, slow down the tempo during the eccentric portion for at least 2 seconds, and instead of squats do pistol squats, dragon pistols, etc
Now you may notice that I am missing the ab portion of the workout. This is because doing 100 situps barely targets the abs, but on the bright side you will have massive hip flexors. If you want to build a strong core, I recommend doing hollow body holds, planks, or hanging leg raises. Doing basic calisthenic exercises like pull-ups indirectly targets the abs.
Conclusion
While Saitama may not necessarily know why he’s as strong as he is, you can use my advice to better strengthen yourself within your workouts. And while the One Punchman workout isn’t the worst out there, if you do it for years on end without changing your training, you can hurt yourself in the long run. If you enjoyed this article, share it with a friend.
