One Punchman Workout: The Scientific Basis Behind Saitama Workout

One Punch Man Workout is one among the most exciting training routines you’ll come across.

Defying the advice of many personal trainers in the One Punch Man Workout is an original workout that has made a Manga Saitama the character the most powerful man around the globe.

He has a lonely life of being a superhero and is able to defeat foes with one punch.

For this piece, we will talk about the story of the One Punch Man Workout, what it can help you with, the muscles it is working, the practicality of it, the diet you need and how the Saitama Workout can be done every single day!.

Saitama’s Story

Unemployed at 22, a 22-year-old Japanese person who is determined to become an superhero.

But in order to be superhuman, he has to build up his strength. It can only be achieved by a strict training program.

Once returning from a rejected employment interview, his came across Crablante the Mysterious Being who transformed into a humanoid , crab after eating too much crab and going through the metamorphosis.

Crablante had been about to eat someone and Saitama saves him. After a battle Saitama is able to pull out the eye of the Crablante using his tie and is able to defeat the crabman. Saitama is inspired to follow his ambition and become a superhero.

This was the time the Saitama Workout was invented.Join Us website

But Saitama has a dark side.

While he was the strongest man Saitama wasn’t happy. He was so strong he was able to take on an opponent with a single strike. He could not be stopped by this man, which made him feeling empty inside and his existence unfulfilling.

What made Saitama the most powerful man?

Saitama trained for three years and eventually became the world’s toughest man.

The workout was done every all day. After a couple of years, he was so strong that it was difficult to keep his hair. But it did not hinder him from. He realized that he was becoming superhero.

What is it that makes Saitama Workout?

One Punch Man Workout

100 Push-ups 100 Sit-ups

100 Squats

10 Km run.

Every single day!

You don’t have to do that from day one. Later on in the article we’ll provide you with the necessary steps for 100 reps.

What is the best way to One Punch Man Workout make you stronger?

If you’re hoping that can take out any human by a single blow then it’s possible without any workout routine.

However, that’s not the reason, what is the Saitama Workout is slightly radical as compared with other exercises. For instance, the workout doesn’t provide rest days. It contains a substantial number of repetitions, as well as the same exercise every day.

A principle that is based on overload, specificity and physiology of exercising can allow for the use of the same muscles each day. Research has proved that working compound workouts are more effective when done more often.

The capacity of mitochondria and the oxidative process get more intense with frequent training.

Never use an air conditioner during the summer, or the heat in the winter. You can build your mind stronger – Saitama

Exercise training is an adaptation method, and by regular exercise, the body’s body adapts to the changing environment. This requires many hours of dedication and sacrifice.

Athletes with extreme agile physique exercise hard like this and work larger muscle teams every day. This includes boxers, MMA fighters and calisthenics masters.

100 reps for 10 km run isn’t the most difficult exercise. However, it will require an enormous amount of effort especially for beginners.

While you may not be able to meet your fitness targets you should follow the Saitama Workout exercise program can increase your fitness to its highest levels.

What’s the best Punch Man Workout be for you?

If you’re seeking durability, strength and slim body, it is the Saitama Workout will be fun stimulating, challenging and extremely rewarding.

When you perform a compound exercise, it covers all the primary muscles in the upper , lower body, and core.

As you can see in the picture Three bodyweight exercises are designed to target all the primary muscles.

In the Push Up section, you should use shoulders delts, traps, chest, and upper abs

Sit-Ups: Abs, obliques, lower back

Squats: Quads, hamstring, hips, calves, knees, back

Running 10 km will significantly boost your endurance by increases VO2 (maximum level of oxygen consumption) and mitochondrial capacity for oxidative.


Here are some other benefits in One Punch Man Workout and the reasons why you should consider it.

Cardiovascular health: Running can strengthen your heart muscles. When you exercise, your heart pumps blood faster through your lungs as well as across the body. More blood flows to your muscles and oxygen levels rise in your blood.

Training for endurance: Regular exercise helps you build endurance. Just like running affects your heart, working out helps you build strong muscles. Research shows higher reps adapt more quickly to training when concerns endurance training.

Easy to follow: Apart from the physiological and physical benefits, the workout is easy to follow. A daily workout plan. It’s much easier for a trainer for a workout if he knows what he should do and are expecting from the workout.

No-gym: Bodyweight workouts are highly sought-after due their compound advantages and flexibility to perform them wherever. It doesn’t matter where you arelocated, there’s no excuse , and you can perform it everyday.

Fun and motivational: The exercise can be a lot of fun as you know the challenge and up for it every day. If you complete your workout every day, it gives you a sense of achievement. It also gives you the confidence to tell your friends about what you’re doing even though they could consider you insane.

The workout is a little jarring and it could be a concern for overtraining, muscles injure and soreness.

Injury and overtraining

Compound workouts as explained in the One Punch Man Workout are routine everyday movements that our grandparents were doing almost every single day.

So, if it is done it frequently over time, the body will adapt how it did our great-grandparents.

When you exercise the muscle the same way every day can lead to muscle soreness, as the exercises are not natural and could not be beneficial for the majority of us.

The workouts are compound and can be performed in everyday activities. By putting on more pressure gradually, you won’t cause soreness, fatigue, or injury.

It is possible to start slowly and not overload yourself.

Guide to a 100 Reps

Achieving 100 reps in one attempt is not a good idea on your first day or at the beginning of the week. However, it’s possible to push yourself towards 100 repetitions.

There’s two strategies that you could accomplish that:

  • Break it into sets
  • Set resting minutes

First Week

20 Reps x 5 sets in each workout.

The rest of the time is about 2-3 minutes between.

3 times a week

Second Week

25 reps four sets

Rest for 1-2 minutes

Four times per week

In the remaining weeks take a look at your performance, as you go along: reduce the number of sets and the times you rest.

The goal is to get to 100 reps in one workout, and it could come as slowly as it could take.

According Saitama’s advice, the best way to achieve this is to follow it day in and day out! However, it is possible to have to take your time getting there.

How Do I Reach 10Km?

Running is an integral component of Saitama Workout. Every day, no one is running for 10 miles.

But it is possible to keep it simple. Saitama claims it will be painful, but the rewards are irresistible.

First Week

Start with 3-5 km

Three times per week

Second Week

5-7 km

A minimum of 4 times per week

For the remaining weeks, gradually increase rates of speed and distance.

When you realize that you’ve plateaued for 3-4 days a week, then you should try this every day. It could take a few months.


Increase your distance by 10% every week.

Try running between 60 and 70 percent of your sprint speed.

Reduce your pace if you are losing breath.

Saitama’s Diet

Saitama addresses diet in one sentence.

Have three meals every day and don’t skip breakfast (a banana at the beginning of the day is acceptable).

There is lots of wisdom behind this statement. Eat whatever you want, breakfast is crucial in the morning, and bananas act as a stimulant.

We suggest that you get at most .8g for every pound of bodyweight. Before exercising, take your carbs in and some vegetables for healthy eating.


One Punch Man inspires many of its fans to become superheroes.

However, when we search on the internet, none of them seem to have attempted the exercise consistently and haven’t had a chance to see a live demonstration.

The exercises are simple achievable, simple, and it isn’t the hardest. There are numerous athletes and mixed martial artists that go through more intense training.

Science and similar workouts speak of its advantages. Saitama Workout Saitama Workout is a reality and one of us should explore it and try it out.

Let us know what think of it. One Punch Man Workout.

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