Ultimate Anime Physique Guide: Full Body Calisthenics Workout

If you want to unlock that aesthetic anime physique like Baky, Toji, and Sunjin Wu, then this is your ultimate

guide because in this video, we'll be covering the best exercises you need for a full body transformation that you can

do at home with zero weights. And to begin, we're starting with arms. If you want to build massive anime villain arms

like Toji Fushigro, you don't need to pick up a single weight. In fact, I've actually built a pretty decent set of

arms myself using primarily calisthenics exercises. And today I'm going to show you how you can do the exact same thing

and build yourself some massive anime villain arms without any weights. I'll be going into detail on how you can

train your entire arm. I'll be giving you guys some calisthenics exercises that I've personally used over the years

to build aesthetic arms. And I'm also going to show you the proper technique for each of these exercises so you can

train your arms super effectively. Now, before we jump into it, let's take a look at what makes an anime villain arm

super aesthetic. Take Toji for example. He's got huge arms that allows him to wield a variety of weapons. Massive

swords, pole arm nunchucks, and the inverted spear of gun. I like the gun. But that's beside the point. To be able

to develop fully aesthetic arms, we need to train all three parts of them. The first and most obvious muscle is the

bicep. Ah, yes, everybody's favorite muscle. The biceps are what really show off that you go to the gym and work out.

And if we look at Toji's arms, yeah, he definitely works out. But if we want to actually talk about arm size, we cannot

sleep on the triceps. They make up 2/3 of your entire arm. So, it's important to train those if you want to build arm

mass. And especially for those who want to chase aesthetics, getting that horseshoe muscle that's on the back of

your triceps is just chef's kiss. Amazing. But like I said before in my train like Togei video, it's not just

about the biceps and triceps. We also got to put a lot of attention on those forearms. Now, forearms are often a

lagging body part for most people, and a lot of people don't know how to properly train their forearms, especially in

calisthenics, but it's important that you do know because they are essential for building aesthetic arms. For one,

they're going to be the muscle that most people will see when you're in a t-shirt or if you roll up your sleeves. And

second, it's a very attractive muscle to women. Like, someone who already looks built, already goes to the gym, is

already an attractive guy. But once he whips out his veiny forearms, get your mind out of the

gutter. No, you're you're gross. I don't know what it is about veiny forearms that are so attractive, but damn, it's

crazy when you're showing off those striations and that vascularity. I don't know. It looks very good. Very

aesthetic. But while I say that, don't go crazy on your forearm training. You don't want to look like Popey, unless

that's the look you're going for. So, we got to train all of our arms thoroughly and evenly so that we have a nice

balanced look. And of course, we're going to start with the biceps. Now, there are three main ways to train your

biceps. The first and one that you're probably all familiar with is, of course, isolation movements. And

isolation is very important because that's what's going to allow us to target all parts of our bicep. See,

there's a reason why they call it the bicep because it has two heads. The inner bicep, which is the short head,

and the outer bicep, which is the long head. How I like to remember it is that the short head is a little short short

small guy and he likes to hide away in the body in the armpit. Let's move on. The best way to target

the short head is to do curling movements in front of your body. And the perfect exercise for that is doing bicep

curls on the rings. The rings are especially good in this case because you want to get a nice contraction, a nice

squeeze. So by rotating your hands outwards, you're going to get a nice peak contraction on those biceps. Now,

if you don't have rings, like a lot of you don't, then I always recommend the good old broom and chairs. But a lot of

you in the comments are saying that you're falling off your chairs or you're breaking your brooms, guys, it's not

that hard. I'll show you. Place the broom on the end of the chair that's farthest from you. That's very important

for you not to fall off. Then, sit yourself on the ground in the position you want to be in. And grab the broom or

mop by the ends closest to the chair. Do not grab the middle. For the love of God, please don't. And once you do that,

you just pull away. Easy. No broken brooms, no falling off. Done. So, now that you guys know how to use a broom,

let's work on targeting the long head. And the best way to do that is curls behind the body. And we're going to

achieve this with the pelican curl. Now, these are an amazing exercise and not a lot of people do them. And they emulate

the bicep curl where you're leaning back on the bench and your arms are stretched sort of back behind you. And since your

biceps are behind your body, you're going to get a nice stretch on those biceps and that's going to promote more

growth. Here's a question for you. Have you ever noticed that gymnasts have massive biceps? But of course, you don't

see them doing bicep curls at the Olympics. Although, if that was a sport, I'd win. But instead, they actually do

more of the second way we can train our biceps. And that follows one key principle. Your bicep has several key

functions, and one of them is actually for bringing your arm upward with shoulder flexion. And you see a bunch of

gymnasts do this when they practice straight arm skills such as the plch on the rings. And thus, the bicep push-up

or pseudo plch push-up is a perfect way to develop that straight arm strength and stress those biceps. By putting our

biceps in such a disadvantageous position, we are stressing that muscle even more and promoting strength in that

position. And this is what's going to help us build those massive gymnast biceps. The third way to train your

biceps, and I'm going to be honest, it's probably the best way to train your biceps. It's probably better than any

other curl you can think of. It's not just me saying this. Sam Sulick, even the great Mike Mener, also say that this

is the best biceps exercise. I'll let the goat speak for himself. And it just so happens to be true, audience, the

close grip palms up pull down is the best bicep exercise in the world. Better than any curl you can do. When doing a

close grip palms up pull down, you're working the bicep around the joint, the elbow joint, and the shoulder, the

muscle is contracting more uniformly from both ends. >> Yeah, the close grip palms up pull down

is one of the best bicep exercises. And the calisthenics version of that is the close grip chin-up. And if you want to

do it correctly, you want to have your hands at least shoulder width, ideally closer. And then you're going to want to

pull yourself up as if you weren't doing a chin-up, but focusing your biceps, almost curling your body to the bar. The

pump you'll get from this exercise is like nothing else. And trust me, you're going to see a big difference in your

biceps after doing this exercise. But as I said before, to build bigger arms, we're going to also want to focus on

those triceps. And you already know it's called the tricep because it's got three heads. the long head, the lateral head,

and the medial head. The best way to target the long head is by doing overhead tricep exercises because that

puts the muscle in a very stretched position. So, doing tricep extensions on a couple of stools allows your arms to

be overhead and target the long head tricep. You want to make sure you get a good stretch at the bottom and a nice

hard contraction at the top for maximum growth. to target the lateral head and the medial head, which is that special

horseshoe muscle on your tricep. This is where compounds are coming back in. And the best exercise for this, like the

chin-up, is going to put more emphasis on that tricep, and that's going to be the diamond push-up. Now, these are

incredibly effective at targeting the triceps, and you're going to feel such a big squeeze at the top of the movement.

If you wanted to isolate the triceps even more, bench dips work great. I like to do these with two chairs on my sides

rather than one sort of bench behind me because it's easier on my shoulders, easier on my wrists, and I can get a

deeper stretch when I perform this exercise. And if you guys are interested in fast-tracking your way to those

advanced exercises to go from zero to hero in just a few weeks, then you should definitely check out my program,

the protagonist method, link in the description. But hold on a minute. We've covered the upper arm, right? But now we

need to target those tiny little forearms of yours. No offense. The simplest and the easiest exercise that

really is effective on the forearms is an exercise that a lot of people skip, especially intermediate to advanced

calisthenics athletes. And to be honest, I'm guilty of this as well. I should probably be doing this exercise more

often. And that's the simple dead hang. Look, it may not be the flashiest exercise in the world, but I promise you

that this exercise should not be skipped when it comes to building incredible forearms. Honestly, when was the last

time you tested your hanging endurance? I know. I haven't done it in a while. Probably should. Definitely should. But

maybe you think you're too cool to hang and you want something a little more challenging. So, let me introduce you to

towel pull-ups. This is a very humbling exercise. Using a towel and training that crushing grip is going to really

deeply target your forearms and your hand muscles. Are there muscles in the hand? I don't think so. I don't know.

Somebody fact check me. If you find that doing full towel pull-ups is way too hard, it's totally fine just to do dead

hangs on the towel. Now, while I love this exercise, and it's what blew my forearms up quite a bit, my personal

favorite has to go to the false grip hangs. Now, this exercise can get pretty crampy, especially if you're not used to

this, but it is super effective at building those forearms when you're constantly keeping them flexed. If

you're super new to the movement, try instead using only one hand in the false grip position and your other hand in the

normal dead hang position. That way, you can target each arm individually and it's not going to be as hard. Legs.

You've been neglecting legs for too long because if you want to achieve an S tier anime level physique like Toji, Sunjin,

Wu, or Baky, you cannot skip leg day. Now, a lot of people think to achieve Baky level leg gains, they need to do

squats until their thighs feel like raw hands. But in reality, you can achieve massive, strong, and functional legs

from the comfort of your own stinky bedroom. Now, I'm no Tom Plats. But as someone with some sizable hands, you can

believe me when I say you can build good legs without weights. So, today I'm going to show you guys how you can

achieve anime level legs without any weights by giving you guys the best exercises to build big and strong legs,

the correct techniques for each exercise, and how to properly train in order to get those juicy leg gains. So,

what does it take to build big anime level legs like Baky? And how can we do so without a squat rack or dumbbells?

Well, let's take a look at Baky and see what makes his legs so big and strong. Baky is known to have some of the most

powerful legs in the show and probably the most powerful legs in most of anime as demonstrated through his kicking

strength. And the majority of that size and strength is going to come from his quads, which is responsible for creating

that power, not only for Baky's kicks, but also for his mad hops, too. But Baky does more than jump around and kick ugly

people in the face. He's also incredibly fast and can reach top tier speeds. Now, your leg's overall development

contributes to speed, but a majority of that speed comes from having strong hamstrings and strong calves. So, if you

not only want to be strong, but to be fast, you got to hit these as well. But, of course, we can't forget the most

important muscle for the legs, which also happens to be the biggest, your thick cheeks. Not only are these the

most important for baking that cake, but they also play a key role in all leg functions. strength, speed, power,

kicking power, stability, all the works. Your ass does it all. Plus, having a premium caboose

adds to that anime level physique. Just look at this picture of assless baky. It's sad, really. So, if you're ready to

build some strong glutes like this guy, and of course, build the rest of your legs, let's get into it by starting with

the quads and the glutes. First of all, when it comes to quad and glute development, nothing is going to beat

the tried andrue bodyweight squat. It's beginner friendly, easy enough to do, and builds good muscle, and it's also

the foundation for every exercise coming up in this video. Even Baky did a bunch of squats to develop his legs until his

legs caught on fire. Take a shoulder width stance and then initiate the squat by sticking the butt out. Lower down

however deep you can tolerate and then go back up without raising your hips too high above your knees. Think about at

the top of the squat, there's a rope pulling your hips forward. So, as you come up, you're squeezing your quads,

you're squeezing your glutes, you're squeezing everything and you're developing everything. If you can't do

squats yet, whether due to bad knees, you can always do box squats, which is just doing squats while sitting on a

chair at the bottom. And if you're one of those guys who says squats are boring, I kind of say that. Then try

having some fun with some of these variations like side to side squats, pause squats,

Buddha squats, sumo squats, and many more variations of squats. tons of ways to make squats more effective with just

your body weight. But I do understand where people are coming from, why people say it's boring. It's not challenging

enough. Because one of the most difficult things about bodyweight squats is that, well, you're only working with

one load, which is your entire body. The amount of weight you can lift is limited to how much you weigh. Airgo, the amount

of force you can produce is limited. So, we need to force ourselves to use more leg strength in order to stimulate more

growth, which is what the rest of the exercises aims to do. And one of the best exercises you can do to get

stronger legs without any weight is explosive squats or jumping squats. By just jumping as hard as you can at the

top of the squat, you're forcing your leg muscles to push far harder even though you have no extra weight. Not

only is this great for leg strength, but it's also great for developing that explosive power just like Baky. But

let's say you want to train more than power. You are chasing Baky's leg strength. So gents, let me introduce you

to the holy grail of calisthenics leg training, the pistol squat. The pistol squat is so magical, it's

amazing, otherwise known as the onelegged squat. This is going to be your go-to for

bodyweight leg training. You don't need a squat rack. You don't need weights. As long as you know how to pistol squat,

you can truly say you are gym. Just stand on one leg, sticking the other one out. Lower down to the ground with your

elbow aligned with your knee. And of course, always go as to grass. Full range of motion, fellas. Then drive back

up pushing upward. And it's the same sort of movement with the squat at the top. Because of the unilateral training,

these are going to be phenomenal for developing Baky's leg strength, but also developing that coordination as well as

that balance. Plus, you can do these literally anywhere. So, there's no excuse for you to skip leg day. But

let's say you don't have the strength or balance for pistol squats. Well, you can still train up to it and get the same

benefits of the pistol squat by doing single leg step-ups. By using a chair or a box, you can train one leg at a time

without having to hold your balance. Form tip, try to have your supporting leg only touching the floor with your

heel. That way, you get rid of any chances of making momentum by pushing off with that leg. And if you want to

make it easier, use a lower chair or a lower box or a shoe box, whatever works for you. But Baky isn't just incredibly

strong. He also has great flexibility and mobility which is important for functional leg strength. I mean just

look at Baky. He can do splits on the wall. He's very flexible. He can kick very high. So one of my favorite

exercises to work on that flexibility is the cosac squat. There's actually two ways to do this and it all depends on

what you want to stretch. You can have your foot facing up which stretches the hamstrings or you can have your foot to

the side which stretches the inner thigh. Either when you pick a wide stance then lower down to one side

making sure your knee is still aligned with your toes. And then here you're going to feel your hips open up, which

is going to help you with that flexibility and mobility. If you find these far too difficult, you can always

go ahead and bend the leg a little bit. Or you can lower the range of motion if you want to. Now, these are probably my

favorite exercises for overall leg development. But if you really want to feel it in your legs, the Bulgarian

split squat is going to make you feel that burn. Using anything like a couch or a bed, prop up your supporting leg on

it. Your leg should still be about shoulder width. Then lower down until your supporting knee hovers a little bit

above the floor. Bring yourself back up and boom, you've got one of the most effective leg exercises that anybody

ever does for their legs. Because of the leg position, you do get a lot of stretch on the quads and the glutes and

you shift a lot of the weight onto the working leg. Plus, since they're not as balance demanding as pistol squats, you

can do these for super high reps, which I highly recommend, but also they're very painful, so watch out. And if

you're feeling brave, you could do a little hop. Helps with the explosiveness, helps with more strength

gains. It's all good. Add a little hop. But it's useless to just train legs for strength and size. Because if you got

big, strong legs, but you have terrible knees, then guys, this might be you. I'm exaggerating a little bit, but you get

the point. So, we need an exercise that's perfect for strengthening the knees, which is why everyone should do

switching lunges. These combine all of the best exercises into one. Explosiveness, unilateral training,

coordination, joint health, you name it, this exercise has it. First jump up and then land with one foot in front and one

foot behind in the lunge position and try to keep your legs shoulderwidth apart. Then jump high enough to switch

those legs again. And boom, you got switching lunges. Let's go. This high impact movement plus the lunge motion is

going to be really good for conditioning the knees, keeping your legs nice and healthy, but they're also really good

for developing those baky size quads. And of course, if you find these too difficult, regular lunges are going to

work just fine. But if you want to achieve that Baky level agility, then you're really going to want to start

targeting other muscles as well. So, let's move on to the calves and the hamstrings. Not only is Baky super

agile, but he also possesses really good balance and very good body awareness. And one of my favorite hamstring

exercises that does both is the single leg RDL. Here we are balancing on one leg with the other leg to the side, then

hinging up at the hip with your arms forward, making sure to squeeze that butt at the top. It's a simple exercise,

but it's not only a good way to get good hamstrings, but it's also great for developing that balance and

coordination. But if you want to skip the balancing altogether, because who gives a damn about that, and you just

want powerful hamstrings, Nordic curls are going to be your best friend. Place your feet under something heavy, then

lower down from your knees. Ideally, you're going to want to bring yourself back up, but I'm not strong enough to do

that yet, so I just do Nordic curl negatives. But even still, these are an incredibly good exercise to work the

hamstrings because a lot of the growth is going to come from controlling the negative. But if you find these too

hard, the next best thing is to do hip hinges. These are similar to Nordics, but instead you hinge at the hip as per

the name. You should feel a lot of tension in your hamstrings to keep you upright. And if you find these too

difficult, you can always not extend your knees as much, keeping your weight closer to your center of mass. But if

you're looking for more a dynamic way to train your hamstrings, then you should do the slick hamstring curl. Using socks

or anything slidy, slide your feet away from your body and then curl it back towards your body. Make sure to really

squeeze your glutes and try not to let your butt touch the floor. And soon, if you do these enough, you'll be moving as

fast as Baky, kicking Muhammad Ali Jr. in the face. But you're not going to get Baky's agility just training the

hamstrings. You're going to need to put effort in those calves as well. So, of course, you have to do your calf raises.

And there's actually a few ways you could do them. First is the basic calf raise, which are effective on their own,

but if you're looking for more of a challenge, the single leg calf raise is your next best bet. I recommend doing

these on an elevated surface just to get more stretch at the bottom. Next up, which is really nice, squat calf raises.

These are actually going to target your inner calves, making them wider and giving them more shape. And all of these

exercises are great because they target the muscle directly. Isolating it allow you to pick and choose which muscles you

want to work on. But you probably want to do more than just isolate your hamstrings and calves. You'll also want

to isolate your quads and glutes as well. And one of the best exercises that will achieve that isolation is reverse

Nordic curls. These are great for developing those quads and conditioning those knees. kneel on something soft

like a powder carpet. Then slowly lower down going as far as you can feeling a nice stretch. And then spring back up,

not going back up all the way because you want to keep that time under tension on your quilts. And if you find it too

difficult, you can always lower the range of motion. Nobody's watching. But if you truly want to get body level

legs, you cannot be skipping the glutes. Remember what we talked about the big. So the next exercise you want to do is

glute bridges. It's perfect for isolating the glutes. It's easy enough for anybody to do. But if you want to

take it up a notch, doing the single leg variation is a good upgrade. Just make sure you're using full range of motion

and squeezing those cheeks together as you come up. But no matter what exercises you do or how you do them,

you're never going to properly grow your legs at home without these tips. First and foremost, since you're only using

your body weight, you're going to want to be doing a lot of high rep training. Now, you could do harder exercises to

progressively overload. But when all you have is your body weight, one of the only things that you're going to be able

to control is the amount of reps you do. So, by working in the 20 to 30 rep range, especially for those smaller

muscles like calves and glutes, this is going to be crucial. And even for compound movements, training higher reps

trains both the slow twitch and the fast twitch muscle fibers, increasing your strength. But you don't have to increase

the reps forever. You can always modify the time under tension. Doing things like pause reps, slow reps, or even

isometric holds can be beneficial to your leg training. But the truth is, even if you do all of these exercises,

you do all of them correctly with perfect form, you're using time under tension, you're doing super good reps,

you're never going to truly achieve anime level legs without adding some weight eventually. I know, I know this

is supposed to be a legs, no weights video, but I'm not going to pretend that bodyweight leg training is going to

achieve the same results as somebody who does weightlifting for their legs. Now, I didn't deceive you. You can build good

legs with just body weightight training. But one of the problems is is that it gets to be very limiting because your

legs can produce a lot of force, but you're only working with your body weight. Which is why I always recommend

for everybody when they're training legs to add some form of weight as they start to get more advanced. This is what I do.

This is what most people do. But for those who can only work out at home, there is a silver lining. You guys just

need to remember you are gym. Anything can be a weight. books in a backpack, a rice bag, pieces of furniture, a person

if you really wanted to. But even if you didn't have any weights around, you had nothing to use, then there's one more

tip I can give you. Don't stress over leg training too much. Don't worry about it. Look, unless you really want to have

gunshot kicks or the legs of the quad father, you really don't have to stress about it too much. Calis leg training is

all about having healthy, functional legs that are capable of balance, strength, and performance. And even with

just body weight, again, you can develop really nice legs. Plus, you guys are calisthenics athletes. You're too busy

working on advanced variations, strength moves, cool stuff you see on the internet, and mastering your body

weight. And while having good legs is important, it's not going to be the main focus. Plus, some of the elites don't

even train legs. Not that you should be skipping legs. You should train legs. So, keep doing bodyweight leg training.

And if you're not getting the results you want, change up your training. Don't be dogmatic. Be adaptive. And pretty

soon you'll be upgrading from skinny chicken legs to baky level legs in no time. Chest. Want to build some double D

level milkers like Baky Hama, Taquitoma, or hell, even Star Platinum? But maybe you don't have access to weights, a

bench or cable machines. Or maybe you want to switch up your chest workout a bit and incorporate some calisthenics

into your routine. Well, whoever you are, you handsome bastard. Today I'm going to show you how I developed my

chest at home without any equipment. I'll be giving you guys my favorite chest exercises that help me to build my

chest. I'll show you guys the proper technique for each of these exercises that help to target my chest the best.

And as a bonus, I'll throw in some extra tips that help me to grow my chest very quickly. Now, I'm sure there's some of

you out there saying, "Just get under the bar, bro. Just do bench press like a man. You think you're going to grow your

tiny pecs with just with Dude, I get it. Bench press is a god tier exercise and does so much work for the

chest. But some of us either don't have access to a bench or weights or quite frankly some of us just don't like the

bench press. Yeah, people like that exist. But honestly, I don't think you need bench pressed. I've had people in

the gym compliment my chest and then ask me, "How much do you bench?" And they're always surprised when I tell them I

don't bench. So, like I said, you don't need to be able to bench in order to develop an anime level chest because

regardless if you use weights or not, the basics of chest training is the same. The pecs can be divided into three

parts, and they all contribute to chest aesthetics. The upper chest, which provides the fullness, the middle chest,

which is overall chest size and thickness, and the lower chest for chest roundness. And so long as we can target

these three parts, and we're also training to failure and using progressive overload, you are bound to

grow a nice chest regardless of how you train. So, with that out of the way, let's jump into the exercises so we can

actually target these parts of the chest. Starting with the middle chest. Now, I know it was a bit of a weird

example to use Star Platinum as a model for chest since he's just like a he's a stand like a little punchy ghost, but

come on. Dude's physique is like an anatomy lesson. And he's the perfect example of well-developed middle chest.

If we're talking about developing pec thickness and the overall pec muscle, then this is the area you're going to

target and probably the area you're going to work the most. So, in order to target the middle chest, you want to do

pressing movements where your hands are in the middle of your chest. Makes sense, doesn't it? And when it comes to

training this area, nothing is going to beat classic push-ups. They're classic for a reason, but you want to make sure

you're doing them properly. First, start with a protracted scapula. Make sure that your glutes and abs are engaged so

your body is completely straight. As you start to lower down, retract your scapula so that your shoulders are

behind your chest. Then lower down until your chest is about less than an inch above the floor. And as you press back

up, try squeezing your hands together so you get more of a contraction on the chest. Your hands aren't going to touch,

but the intention is there just like you and your crush boom roasted. And then of course, protract your scapula at the

top. And then one rep push-up done. With good form, eventually you are going to start getting really good at

push-ups. So much so that you'll be doing super high reps in order to get the same stimulus, which is really good.

High rep training is amazing, but eventually you'll want to vary things up a bit and start making things a little

harder. Why push-ups are great for this because they put more emphasis on the chest. While diamond push-ups do have

more emphasis on the triceps, cuz your hands are closer together, you're actually squeezing your chest harder.

So, I find it does work the chest a lot more as well. But I think my favorite variation is the switchgrip push-up,

which combines the best of both worlds. This variation, I think, is a lot of fun. It trains both the close grip and

the wide grip, and it also helps you to develop that explosive strength. But if you want to train chest explosiveness,

you don't have to get too fancy. Just doing classic explosive push-ups or clapping push-ups will help to do that

just fine. And it really helps you to push with more force, allowing you to work your chest even more. But that's

working the power of the chest. If we want to work the strength of the chest, then unilateral training is the way to

go. One- arm push-ups are an exercise that I've done a lot and they have done a

wonders for my chest. But not everybody can do a one- arm push-up. So, the next best thing is to do archer push-ups,

which are god tier exercise. Legitimately, they are OP. Since you're pushing 69% nice. Since you're pushing

69% of your body weight with each arm, not only is your chest going to get stronger, but it's also going to grow a

lot. On top of that, training one side at a time helps you to avoid any muscle imbalances and help you to develop

beautiful symmetrical pecs, just like Baky. And speaking of Baky, in my opinion, I think he has the best chest

in all of anime, hands down. No questions asked. His pecs are massive and incredibly round, and that's all

thanks to his lower chest. And the best way to target the lower chest is to push below you.

I'm sensing a pattern here. So, if you want to develop massive round pecs like Baky, you're going to want to do

>> decline bench, bro. >> Can you not? Man, that guy's annoying. Sure hope he

doesn't come back at the end of the video. As I was saying, you should do dips. Not only are you pressing most of

your body weight, but you'll also be working your entire chest, especially the affforementioned lower chest. The

way I like to perform dips is to have my chest slightly angled forward so that I'm putting more emphasis on my pecs.

And to me, it feels better on my shoulders. I also like to go as deep as I can so I can get a really good stretch

on the pecs. But if you're someone who has shoulder pain or you just want some different variations, then you should

try out straight bar dips. They use less range of motion so they're not going to hurt your shoulders as much. But

personally for me, straight bar dips work my chest a lot more than regular dips do. So these are worth throwing

into your routine if you want to develop some big boobies. But if you're someone who can't do dips

to save their life, then I recommend you do some incline push-ups. They're not going to be as hard as regular push-ups,

so they're great for beginners. And at the pushing angle you are performing, you are going to be targeting your lower

chest, which is amazing. And if you do all of these exercises, you will have a chest like Baky probably. I think the

only person that gives Baky's chest a run for its money is Taquito's chest from Kangasha. Legitimately, his upper

chest is incredible. Like, you can bounce a cord off of that thing. And of course, to target the upper chest,

you're going to have to push upwards. So, you're going to want to do decline push-ups. Now, these push-ups are going

to automatically force you to push upwards, targeting your upper chest. And depending on what angle you choose for

your feet, it will make it harder because you're shifting the weight closer to your hands. But for optimal

chest targeting experience, I like to do 30 to 45°. I think that works, but you can experiment with whatever angle you

want. It's well. So, now that we covered how to target all of your chest, let's go through the techniques that help me

to develop my chest as quick as possible. The first, and by far the best, is deficit push-ups. By adding

extra range of motion by elevating your hands a bit, you are going to be putting more stretch on the pecs, which equals

more gains, baby. Let's go. But if you want even more emphasis on the chest, the next technique involves you to put

some socks on your hips. With this, your hands are going to be sliding across the floor, going out and in as you perform

the push-up, almost like a chest fly. And it's going to be isolating your chest just a little bit more, stretching

out your pecs at the bottom. and then maximally contracting them at the top. But my favorite technique, which is a

lot of fun, but it can be a little bit dangerous. Take a couple of skinny objects and stand them on their

skinniest side. And that's going to be the base of support for your hands. And as you start to perform your push-ups,

it's going to be super shaky and uncontrollable, but that's a good thing. The instability is going to force you to

keep your muscles flexed, giving that time under tension, but it's also going to be training those deep stability

muscles and more hypertrophy will ensue. Just please be careful when you do these abs. Achieving aesthetic anime level abs

of the likes of Aaron Jerger, Gojo Sattoru, or Bakihanma is the number one goal for most new gym goers. And the

reason for this is one, it looks amazing, and two, it's really hard to do. In fact, in America, you're more

likely to become a millionaire than you are to have a six-pack. So, I may be broke, but at least I have abs. While a

six-pack isn't easy to achieve, today I'm going to try to simplify ab training for you so that you can develop your own

six-pack and become the 0.25% of people who've unlocked this achievement. Coming up, we're going to take a look at how to

properly train your abs. I'll be giving you guys some of the best ab exercises in my opinion that you can do at home to

train your entire core. And we'll also talk about how often you should train your abs in order to develop aesthetic

anime level six-packs. But before we begin, we need to understand one thing. What are the key aspects of having

aesthetic abs? And how do they fall into the aesthetic physique overall? Well, just take a look at your average anime

protagonist. Like the affforementioned Aaron, Gojo, and Baky, they all have one thing in common. They are all incredibly

lean, which allows them to actually show off their abs. See, you can do all of the core training you want. You can spam

crunches and leg raises, but you're not going to be able to actually show your abs if your body fat percentage is too

high and they're covered in layers of fat. And of course, this is going to come from proper dieting and managing

your calories. Secondly, every anime character ever has a set of abs paired with a wide set of shoulders. Think of

Toji. Think of Go. and think of any JoJo's Bizarre Adventure character. So, in order for your abs to actually be

aesthetic, you need to be training your other muscles as well in order for everything to fall together and

complement each other. You can't just be that guy who only trains abs unless you want to be built like the Colossal

Titan. Actually, that doesn't sound that bad. And lastly, on top of having the actual pack, those I don't know what you

call them, buns, aesthetic abs also have distinct definition on the sides and on the lower part of the abs, which is also

known as the Vline. And this comes from training all parts of the abs, not just the main pack part. So with that, let's

take a look how we can thoroughly train all of our abs in order to get that aesthetic look. Of course, when we want

to train any muscle, we should look at the anatomy or in this case, the ab anatomy.

Now, I'm not going to go into every single muscle in your core, but we are going to look at the three main ones

that make up aesthetic abs. And in order to target these three muscles, we're going to have to understand three key

movements that your abs do. And one of these key movements is spinal flexion, which is just bending the spine forward.

And this is going to target the rectus abdominis for that six-pack look. Now, I say six-pack as a loose term for abs.

Genetically, you can have an eight pack, you could have a 10-pack. I myself have a fourack. I cry about it every night.

And unfortunately, there's no way to increase the number of packs since that's how you're born. But you have

what you have and you should be proud of it, which is also what I tell myself every night. So, exercises that work

spinal flexion involves anything that bends your spine forward. A classic example is crunches, which is more upper

ab focused. But since we want to target all our abs, we want to maybe do some lower ab exercises such as leg raises,

which is going to work that Vline near your waist. You could do these on the floor or you can do these hanging. I

personally prefer hanging leg raises because I feel more of a contraction at the top. Another classic ab exercise,

especially in calisthenics, is the lsit. And this is going to work your entire core, your upper abs and your lower abs.

And you can do these hanging, which is a lot easier. But if you want a challenge, try doing these on the floor. A word of

caution, repeated spline spline repeated spine flexion can cause some back problems, especially if you already have

existing spine issues. So, just a word of warning, don't be spamming crunches every hour of every day. Besides

flexion, your abs are also responsible for rotating your torso. Using this movement, it's going to target the

obliques or your side abs. Now, I've said before in my skinny fat to aesthetic guide that when you train

obliques, it tends to make your waist look wider and blockier. For some people, well-developed obliques look

really good. On the other hand, if you happen to have really wide obliques, it can make your waist appear wider. Unless

that's the look you want to go for, training obliques isn't probably what you're going to want to do, especially

for aesthetics. But, if you still want to train your obliques, here are some exercises that I recommend. Now,

windshield wipers are a classic obliques exercise, and you could do these on the floor, but I prefer to do them hanging

on a bar. Russian twists are also a really good option. Now, I wouldn't focus on doing these for reps because if

you do these for reps, you're just going to be counting forever, and time is a lot easier to track. So, do these for

time. Don't do these for reps. Of course, training obliques isn't limited to rotational movements. You can also do

something like a side plank. training this way, you're a lot less prone to injury from all that spine twisting, but

the side plank actually falls into the next category of what we're going to talk about with the key ab movements.

See, abs do a good job in flexing your body forward and rotating your torso, but they also do a good job at keeping

your body stable, and it does this through antiflexion or anti-extension, which is essentially just preventing

your body from bending backwards. Think of Dr. Farnsworth from that one Futurama episode. Now, antiflexion, I think, is

the best way to train abs. Most, if not all, exercises that fall under this category train your entire core, but it

also trains your abs very deeply, targeting a muscle you guys probably never heard of, the transverse

abdominis. Now, this muscle functions as your body's own personal weight belt. And you can also think of it like a

corset, because when you train this muscle, it shortens in length. it gets tighter and that actually cinches your

waist down, giving you a smaller waist and adding to aesthetics. So, if you want to get a smaller waist, here are a

few anti-extension exercises that I personally recommend. You may think I'm going to say something like plank, but

planks are boring. Instead, we're going to do something more fun, and that's the dragon flag. Now, if I could only pick

one ab exercise to do for the rest of my life, it would be these. Not only does it look cool, it works your abs like

crazy and it's honestly not that hard to do, but even saying that it's not a beginnerfriendly exercise. So, if you

guys want me to do a dragon flag tutorial, let me know in the comments or join my Discord and you can vote on what

video I do next. So, if you're one of the many people that probably can't do a dragon flag, then the next best thing is

doing the hollow body hold. Oh, the hollow body hold. A classic essential calisthenics core exercise. The magic of

this exercise comes from keeping your lower back in contact with the floor at all times, which is going to work that

transverse abdominis. A great variation of this exercise is to extend your legs out and then back in. If you're looking

for something that's a little more dynamic, then I recommend ab roll outs. Now, you don't need an ab roll out wheel

to do this. In fact, you can do this with a regular old office chair. Now, depending on your strength level, you

can either do these on your feet or if that's too difficult, you can do these on your knees. Both variations will work

your core extremely well. So, now with the exercises out of the way, how often should you actually train abs? And how

can you incorporate ab training into your own routine? Like any other muscle, you need to train them adequately with

enough sets throughout the week and you need to use progressive overload. But there's actually one exception to this

rule. See, if you've been following my channel for a long time, you know I like calisthenics. Who would have figured?

And nearly every calisthenics exercise incorporates core engagement to some degree. In pull-ups, you need to engage

your core. In a push-up, you're basically doing a plank. And even in a squat, you need to stabilize your body

upright using your abs. So, if you regularly practice calisthenics, then you don't necessarily need to train abs

in order to achieve them. If you have good diet, are lean enough, and you're working out regularly, calisthenics

exercises, your abs are going to show, guaranteed, without any additional training. But of course, training abs

doesn't directly hurt calisthenics. In fact, it is beneficial. So, how often should they be trained? Well, in my

opinion, you've got three options. And this is going to be assuming that you do a ppl split. In my opinion, the best

split. Number one, you can train them for a small amount of time after each workout. So maybe after a pull day,

after a push day, you can do a couple sets of some of these ab exercises and that would be your entire workout. And

this is good for people who don't really want to change their already existing routine and compensate for ab training.

Number two is to train a moderate amount of abs on a particular day. A perfect example of this and something that I

used to do was train abs after each of my leg days. And it worked for me, but I did have to restructure my leg days so

that I didn't affect how long I was working out for. And of course, number three is to just have a dedicated day

for abs. And this is something I also did near the beginning of my fitness journey. And while it did work for me, I

was developing a really strong core. I had to compensate by removing one extra leg day. Who would have guessed? So, I

don't necessarily recommend this method as you probably don't want to sacrifice an extra day of training some other

muscle for abs. But let's say you do replace a leg day with abs. You can obviously do more leg exercises on your

leg day. But who the hell wants to do that? But that's just me. Those are my three options. Let me know down in the

comments how you incorporate abs into your own training. Back bakyro and vengaro have massive monstrous demon

backs that take their physique to a whole new level of aesthetics. And I've actually developed a pretty aesthetic

demon back on myself because back is my favorite muscle to train. Now, I've been training calisthenics for more than 6

years now, and I have done many, many, many exercises for the back. But since I can't cover them all in a single video,

I'm going to show you guys my personal favorites that help me to develop my back very quickly. And if you're a

beginner, don't worry because all of these exercises come with easier variations so you can develop an

aesthetic demon back no matter how strong you are. And as a bonus, I'll also throw in my secret training method

that helped me to develop my back super quickly. So, let's talk about the back. What makes it so aesthetic? Well,

obviously, first off, when you see your favorite shownen anime character like Baky, go or Tochi, they all have wide

shoulders and a narrow waist, aka the incredible Vtaper. Thomas, put some sparkles. Vtaper. And a big proponent of

that Vtaper comes from having a wide back because it creates that gradual line from your shoulders down to your

waist, giving you that Dorito look. Plus, if you have a naturally larger waist, like myself, cry, a large back

can create the illusion of a narrow waist by offsetting your proportions. So, it's crucial to develop back width

if you want to develop anime level aesthetics. Like, imagine if Baky had no back, then he would just be e. Also,

every single anime character with a good back is standing tall and proud, giving them more confidence and a little bit

more aura. And that's because their back muscles are supporting their spine and keeping them upright, giving them very

confident posture. I bet you just adjusted your posture just now. Don't lie, you did. I see you. I always see

you. And developing a strong back is going to offset the grueling years of hunching over a computer. One tricking

Yasu. And of course, having a nice back is it just looks amazing. Like you can see this on Baky and Yuiro and

especially Go who has a little bit more realistic genetics. having these massive symmetrical areas of muscle that you can

see poking through the shirt. It just looks so cool to have and it's honestly super aesthetic. Like there's something

so badass about seeing these muscles contracting when these characters wind up for a punch. Don't you want that to

be you? Yeah, you do. Now, there's a lot of muscles on the back as you can see here. But don't worry too much about the

details because by the end of this video, you're going to learn how you can target every single muscle in your back

to build your own aesthetic demon back. As mentioned before, one of the key aspects of aesthetics is that Vtaper,

and Go is a perfect example of this. He has incredibly wide shoulders and an itty bitty little waist. But of course,

a lot of that is coming from the back width, which of course means having well-developed lats. And the best way to

increase back width is going to be pull-ups. Now, this may seem simple, but pull-ups can be very easy to get wrong.

And I am quite the stickler for pull-up form. So, if I catch any of you doing pull-ups without perfect form every

single time, first of all, and this is most important, full range of motion. You

don't want to be doing any of these or any of these. Just these, please. Second, and this is a big one for me

because I see it all the time in the gym. No kipping. I mean, as you can see from this clip, I'm I don't know how to

do kipping pull-ups. I've been doing pull-ups for so long that I'm just I can't get used to kipping. And I don't

understand why anybody would do that because you're not training the pull-up. You're training the kipping pull-up. And

that's what crossfitters do. And you are not a crossfitter, are you? And lastly, don't cross your feet because it looks

ugly. I'm not picky. You're picky. And pull-ups are perfect because they target the affforementioned lats. And as great

as they are, one of the best exercises I think ever. I found that my back started to really grow when I threw in some

different pull-up variations, which allowed me to progressively overload my lats. variations like the wide pull-up,

which automatically put more load on your back. Chin-ups if you want to do a little bit more bicep work, and commando

pull-ups, which give your lats a much deeper stretch. Explosive pull-ups, archer pull-ups, and even typewriter

pull-ups are great for developing that power and strength, which can all help you achieve the elusive one- arm

pull-up. Top of food chain exercise, if I do say so myself. But if there's any progression that you should definitely

try to vary up your pull-ups is the lsit pull-up. It's really a true test to see if you had good pull-up strength because

most of the momentum that you could get from your legs is completely gone when your core is engaged in an LSIT. You

want to know for sure that all of your pulling power is coming from your back, which is why these are great. But maybe

you're still unsure of what progression you want to pick. So, here's a simple trick. Just add weight. Whether that's 5

lb or 45 lb or 135 lb, not to brag, it's an easy and simple way to progressively overload to not only build size, but to

also build strength. Vanilla pull-ups are probably the best exercise to use when building a demon back, period.

Which is why I include this exercise a lot in my protagonist method program. In fact, Daniel, who is one of my students,

grew his back from this to this in a single month with mostly pull-ups. And he even brought us pull-up numbers from

four reps to whopping 10 reps in that amount of time, too. So, if you want to grow your back quickly and do more

pull-ups in less time, click the link in the description to learn more. Now, if you're not strong enough for pull-ups,

let alone weighted pull-ups, you can still make some really impressive back gains, and you can start with easier

variations like the inverted row, because it's going to target similar muscles as it does to a pull-up, your

lats, your upper back, your biceps, etc. And once you start getting good at inverted rows, you can start to move on

to harder progressions like pull-up holds, pull-up negatives, and eventually get to the pull-up. But I think inverted

rows should be done regardless of your strength level because they develop another aesthetic part of the back,

which you can clearly see on Baky. Not only does Baky have a wide back like Garo's, but he has a very thick turtle

shell back as well. And you can see this in the anime, but it's a lot more prominent in his iconic side profile.

Like, it's actually insane how developed his upper back is. It's thicker than Lizo, thicker than a bowl of oatmeal,

thicker than Nikocado avocado 2 years ago. Now, rows and other horizontal pulling movements do target your lats,

which is why they're such a great progression for pull-ups, but they put more emphasis on your upper back, which

helps to develop your back thickness, targeting your rhomboids, your traps, and all of the other great muscles up

there. And progressing on the inverted row isn't that complicated. You can adjust the angle. You can make it

supenated if you want to target your biceps. And you can use one hand, which is great for developing even more

pulling strength. And ultimately, you want to progress enough where you don't need any feet support and you're doing

front lever rows, which actually transitions perfectly to the next set of exercises. I think these exercises

should be done by everybody, not just calisthenics athletes, because they're so freaking good. And adding these to my

routine made a huge difference in my back gains because these exercises work your entire back. And of course, that's

going to be lever training. And one of the first ways that I incorporated lever training into my training is by doing

the tucked front lever. Not only are you activating your whole upper back to keep your spine supported, but in order to

stay in that position, you're forced to engage your lats, pressing your hands down towards your waist as you lean back

as hard as you can. And as you start to get stronger, you can incorporate dynamic movements like front lever

raises. and taking your lats through range of motion plus the varying degree of contractions your upper back goes

through equals massive back gains, which is why I still do them to this day. But if you find lever raises or the tucked

front lever to be way too difficult for you, you can always do tucked front lever negatives, which are also going to

be really good as well, and they'll train the exact same muscles. Honestly, any form of front lever training can

work to develop aesthetic backs. Just take a look at the strongest street lifters. All of the front lever

specialists have superdeveloped lats, super developed upper back and they have an aesthetic look to them because of

their front lever training. And of course, all of the other back training, they do like pull-ups and weighted

pull-ups and stuff, but you get the idea. And if you want to achieve that level as quickly as possible, let me

introduce you to my secret training method that I use to develop my back super quickly. And this is the

embodiment of Go Beyond Plus Ultra. Was kind of inspired by that. I call it the rep promise. And how do you do the rep

promise? Let's say you want to work on your pull-ups. Take your max reps for pull-ups, let's say it's 10, and add 20%

to 30% more reps onto that. Let's say 12. And this is important. You want to promise yourself that you're going to

finish those reps every single set each time. And if that means you reach your max, which is 10, take a little break,

10 seconds or so, get back on the bar, and continue to rep out until you reach your rep promise. even if it means

you're just doing one rep at a time. Now, one of two things will happen. Either one, you're going to find out

very quickly that your max reps is higher than you thought and you weren't training as hard as you could have, or

two, you know for certain that you train to failure and beyond. You went beyond plus ultra. And I have used this

training method a lot, not just with pulling, but with pushing and legs as well in order to develop an aesthetic

physique. Like besides the massive back pump, my entire back would always feel like exhausted. So, I know for sure that

I work every single muscle fiber in my back to its fullest and then I'm just like I'm just dead. Like I'm dead. Do I

recommend you do this every workout? No, because it can be very fatiguing. But incorporating it once or twice a

week is really going to help you to develop an aesthetic demon back similar to Baky shoulders. I know you weaves

want to develop some gorgeous anime physiques. And while big arms and shredded abs are peak anime protagonist

vibes, the greatest and most masculine feature of any anime character is a pair of wide, bulky shoulders. But you don't

need to be spamming lateral raises with some dusty dumbbells from your mom's basement because I'm going to show you

how you can develop some anime level shoulders at home with zero weights. I'm going to give you guys my favorite

calisthenics exercises that help me blow up my shoulders. I'll also throw in some progressions or regressions so that you

can train your shoulders no matter your strength level. And because I'm feeling generous today, I'll give you guys some

extra training tips to help you grow your shoulders a lot faster. But before we get into that, we need to understand

what makes shoulders so masculine, so aesthetic, and most importantly, anime as hell. Well, when we look at

characters like Baky, Sunjin Wu, or Go, who all have amazing physique aesthetics, they all have one thing in

common. Their shoulders are big, round, and 3D. If you ever see these characters in a fight or in any sort of action, you

know that when they move, they're flexing their damn shoulders. Not only do their shoulders frame their physique

really well, enhancing their Vtapers, but because they're so round and so well-developed, they also bulge from the

arm, creating a distinct line between the arm and the shoulder, otherwise known as the 3D effect. But if you think

you're going to achieve aesthetic anime shoulders by just spamming 10 different variations of the T- pose, you can never

hope to develop shoulders like these guys. Because in order to develop 3D delts, we need to target all three parts

of the shoulder. The anterior delts, the posterior delts, and of course, the lateral delts. Knowing how to target

each part of the deltoid is crucial for developing aesthetic shoulders. But to do so with just calisthenics, you need

to know which specific exercises you should be doing and how to do them. So, if you want to develop your shoulders to

make even Kanye West jealous, let's jump right into the first exercises. Starting with the front delts. To target the

front part of our shoulder, we need to know how that part of the shoulder works. If you've ever seen Guts with a

shirt off, which hubba hubba, you can definitely see that he has some great front delts. But it's not just guts.

Even Baky, who is known for his bare knuckle fighting, also has amazing front delts. And looking at how these two guys

fight is how we can figure out how to effectively train our front delts. With Guts, he's always swinging around that

big ass dragon slayer sword, bringing it up, down, and all around and back up again. And similarly, one of the primary

jobs for our anterior delts is to raise our arms up over our head, which is also known as shoulder flexion, which means

that every time Guts goes up to chop a monster's head off, he's training his front delts. So, unless you have a

massive sword in your bedroom that you can use, here's how you can train shoulder flexion at home with just your

body weight. One of the best exercises for shoulder flexion, which is one that I still do to this day, is the pseudo

planchch push-up. By performing the push-up with a harsh forward lean, you are forcing your body to use shoulder

flexion the entire time during the exercise. And by bringing your shoulders through a much larger range of motion,

you're going to be really feeling it in those front delts. But if you're looking to really bring your shoulders through a

full range of motion, PLCH raises are going to do that perfectly. Think of these as the bodyweight version of front

raises with dumbbells. These are really fun to do, but they're challenging because you're trying to lift your

entire body, keeping your arms straight with just your shoulders. Of course, I recommend doing this on some chairs,

some parallettes, or any elevated surface just so you have room to move your body up and down. But you don't

have to limit yourself to just these exercises. Punch training in general is a great way to train your shoulders.

Doing something like the tuck plunchch is really great since it requires a lot of isometric strength and stability and

it's really easy to overload because you can just pick a harder progression. How easy is that? But let's say you're a

beginner who can't do any form of the plch. Is there any hope for you? Maybe not. But there is because the plch lean

is going to serve you very well. You can control the amount of lean very easily, making it accessible to just about

everybody. Plus, it's a great exercise to work your way up to getting the tuck plinch. But we're not done talking about

the anterior delts yet. We still need to talk about Baky. See, Baky doesn't do much sword fighting. He's more of a

punchy punchy fisty fighting boy. Directing most of his power and force in front of him. And luckily for us,

another key functionality of the front delt is what is it? Is bringing your arm

forward. Punch, punch, punch. Things like push-ups and other variations of horizontal pushing are going to work

great for this. But my personal favorite exercise that targets my front delts super well is dips. I love these because

you can get an intense stretch at the bottom and because you're not using any of your feet, a lot of the load is

shifted to your upper body and especially your shoulders. And if you want to spice it up a bit, do these on

the rings, which is going to train the stabilization muscles in your shoulders. But of course, dips aren't the only

exercise that I like doing for this particular type of shoulder training. Doing something like decline push-ups is

also great for developing the front delts. The elevation shifts a lot more load to your shoulders, and you'll also

develop your upper chest at the same time. What a bonus. And if you want to get really fancy, doing these with a

close grip forces your arm to go across your body, targeting those shoulders even more. So, now that we've crushed