What 100 Days of the ‘One Punch Man’ Workout Did to This Guy’s Body

Following a successful 30-day challenge where he recreated the famous workout from anime phenomenon One Punch Man and saw some encouraging results YouTuber Brandon William decided to keep his training going for a full 100 days, and tracked his progress.

One Punch Man centers on Saitama, a ninja who has undergone such physically extreme training that he has transcended all of his human limitations, and has the power to defeat any enemy with a single blow. The training regime outlined in One Punch Man, which William emulates, includes:

William adapts the workout slightly, downgrading the 10km run to 1 mile (1.6 km), and doing 50 pullups to make up for it. However, the results he enjoyed when he started doing the workouts soon began to stall.

“From day 30 to day 70, I plateaued,” he says. “I was seeing little to no strength gain.” As a number of other YouTubers who’ve attempted the One Punch Man workout challenge can attest, doing the same repetitive exercise for 100 days in a row is not the most efficient way to get fitter or stronger.

“Working out every single day is not ideal for muscle growth,” says William. “Muscles need rest in order to repair and grow back stronger.” In order to improve his performance for the final 30 of the 100 days, he adds two rest days to his schedule each week. He also includes some progression, in order to keep challenging his muscles: he incorporates a weighted vest into his squat and pushup routines, and adds an extra 50 pullup reps.

“I definitely gained some muscle, mainly in my arms and chest,” he says at the end of the 100 days, although he concedes that his gains are nowhere near as dramatic or visible as they were in the first 30 days.

“If you’re on the beginner end of fitness, I would totally recommend this workout,” he continues, “but only for about 30 days, since after that, your body gets used to the same workout over and over. If you want to gain strength and muscle quickly, hit the weights instead.”

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