- Athlean-X founder and strength coach, Jeff Cavaliere, criticizes popular “One Punch Man” workout and explain why it might prevent you from progressing.
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One Punch Man’s workout has become a popular fitness challenge on YouTube, with athletes and influencers who test their endurance through a series of exercises with body weight. Inspired by the anime series One Punch Man, the challenge is to copy the training of the protagonist Saitama: 100 push-ups, 100 sit-ups, 100 air squats, and a 10k run.
In the series’ story, following this routine every day allows Saitama to overcome all of his human limitations and defeat any enemy with a single hit. But In real life, many of those who try to do the training every day for long periods report that it is not the most effective way to build strength or muscleas it does not allow for sufficient recovery time between sessions, and the bodyweight nature of the exercises means that there is no progression or added resistance, which means plateaus are unavoidable.
In a new video on the Athlean-X channel, strength coach Jeff Cavaliere offers a handful of other reasons why training One Punch Man might not be the most effective way to get results. “There is no posterior chain exercise here”, He says. “There are pulling exercises in this whole routine. And if you’re going to do something every day, I’d rather you do that than any of these four exercises … If you are not doing anything for your pulling muscles, you are creating muscle imbalancesMost importantly, the health of your shoulders is going to be at risk. “
Cavaliere continues to reiterate his belief that doing 100 push-ups every day is not necessarily challenging, and suggests switching to a smaller number of more difficult variations to help you progress. Similarly, while training the legs is important, he advises introducing progressive overload into squats in the form of weight gain.
When it comes to squats, applaud those who commit to a daily core workout, but recommends introducing a greater variety of movements into your training that focus on the obliques and rotational movement (as in a Russian twist) rather than focusing solely on flexing the spine in a crunch or squat.
Lastly, consider running 10K to be a bit excessive. “If you want to get fit and fit, running doesn’t have to be part of the equation.”, He says. “In fact, cardiovascular activity doesn’t have to be part of the equation … Your diet has to be on point. Nutrition will create the abs you are looking for.”
However, it does recognize that cardio is an important component of overall heart health and fitness. But it doesn’t have to mean running 10K every day, which is an invitation to shins and knee pain. Instead, he suggests trying something less impactful, like a bike ride, or increasing the number of steps you take a day.
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The Reality Behind the One Punch Man Workout: Why It May Not Be as Effective as You Think
As a fitness enthusiast and blogger, I’ve come across a popular workout challenge that has been making the rounds on YouTube: the One Punch Man workout. Inspired by the anime series, the challenge involves doing 100 push-ups, 100 sit-ups, 100 air squats, and a 10k run every day. Sounds impressive, right? But, according to Athlean-X founder and strength coach Jeff Cavaliere, this workout may not be as effective as you think in terms of building strength or muscle.
The Lack of Posterior Chain Exercise
One of the main concerns that Cavaliere raises in his video is the absence of posterior chain exercises in the One Punch Man workout [[1]]. The posterior chain refers to the muscles in the back of the body, including the glutes, hamstrings, and lower back. These muscles are essential for building strength and power, but they are largely neglected in the One Punch Man workout. As Cavaliere points out, “there is no posterior chain exercise here” in the routine, which means that these muscles are not being challenged or strengthened.
No Progression or Added Resistance
Another issue with the One Punch Man workout is the lack of progression or added resistance. Since the exercises are done with bodyweight, there is no way to increase the intensity or challenge of the workout as you get stronger [[1]]. This means that you may quickly hit a plateau and stop making progress. As Cavaliere notes, “if you are not doing anything for your posterior chain, I’d rather you do that than any of these four exercises.”
Insufficient Recovery Time
In addition to the lack of posterior chain exercise and progression, the One Punch Man workout also fails to provide sufficient recovery time between sessions [[1]]. When you’re doing the same workout every day, your body doesn’t have a chance to recover and rebuild, which is essential for building strength and muscle. This can lead to overtraining and burnout, making it difficult to see progress or results.
A Better Approach to Fitness
So, what’s a better approach to fitness? Cavaliere’s Athlean-X program offers a more comprehensive and effective approach to building strength and muscle [[2]]. With a focus on functional training and progressive overload, Athlean-X provides a more well-rounded workout that challenges the entire body, including the posterior chain. By incorporating exercises that target the glutes, hamstrings, and lower back, as well as adding resistance and progression to the workout, you can build strength and muscle more effectively.
while the One Punch Man workout may seem like a fun and challenging way to stay fit, it falls short in terms of building strength and muscle. With its lack of posterior chain exercise, no progression or added resistance, and insufficient recovery time, this workout may not be the best choice for those looking to make progress in their fitness journey. Instead, consider a more comprehensive and effective approach to fitness, like the Athlean-X program.
