Anime Villain Bodybuild Muscle
Table Of Content
If you're a fan of anime you've at some point wished you had an anime villain's body
an anime body is perfection they're lean and ripped with perfect proportions they're muscular while still being shredded and athletic
they're not too big but they're not too small either and it might not be possible to look exactly like that because after all anime is fiction it's still possible to reach that same potential just take Tyler Durden from Fight Club
if you're tired of being too fat too skinny or somewhere in the middle with zero body definition whatsoever it's time to get that fixed
so here's your no BS guide to getting an anime villain's body.
First we figure out what your body type is
there are three categories of bodies that men fit into you're:
- either fat
- skinny
- skinny fat
1. Either fat
If you have a body fat percentage of over 20 percent, as a guy you're fat, it means you've got man boobs thick love handles and all that it's that simple it might sound harsh but you wouldn't be here if it wasn't true so get over it.
2. Skinny
Your average skinny dude has very little body fat and zero muscle, if you can see your ribs without trying too hard, if you're under 55 kilograms or 120 pounds, as a guy you're skinny.
3. Skinny fat
This is where most guys get confused, skinny fat is what you have in the middle of skinny and fat, you lack muscle mass but carry excess body fat typically around your belly.
Then there are skinny but just a little bit fat dudes, which means you have a few muscles and just a little bit of fat around your belly, you might have a decent chest with room for improvement but your belly is protruding and you have love handles but when you flex your abdomen you look lean.
Once you've figured out what category your body fits in we can move on to the stages of your physical transformation.
Physical transformation
The first is the limbo stage
This is the stage where you've determined what your body currently looks like. fat, skinny, or skinny fat but your body isn't yet where you want it to be in this case an anime villain this stage is a version of hell and nobody wants to be here.
If you're in the limbo stage here's what you can do to get out.
If you're fat
You need to diet to get out of the limbo stage, if you have over 20 body fat you shouldn't be trying to gain muscle mass, you should be trying to dump the excess fat and bring your body fat percentage down somewhere between eight to twelve percent before you even think of about gaining muscle.
To cut down to a decent body fat percentage, you need sufficient protein intake strength training and you need to be in a reasonable calorie deficit.
if you're skinny
You need to gain muscle and increase your muscle size to get out of the limbo stage,so what you need to do is bulk.
Not all skinny guys have zero muscle definition, some have a little bit of definition, if you're in this category and thinking well I already have muscles, yes you have a good amount of muscle definition but you still need to fill out to look ripped to get out of the limbo stage you'll need sufficient protein intake strength training and a reasonable calorie Surplus.
If you're skinny fat
You might be a little confused as to which part of this video relates to you.
Don't worry I didn't forget about you, if you're skinny fat and want to look like an anime villain you need to burn fat first not body recomp.
In case you are wondering what body recomposition is it's the process of reducing body fat and adding muscle mass.
A lot of skinny fat dudes think that they can use body recomp to gain their desired physique while it might work for some it doesn't work for everyone.
I personally don't recommend it, cutting down on the fat fur first and then bulking is the easiest and fastest way to see results as a skinny fat dude.
But if you're the guy who was skinny with just a little fat around the abdomen area and still has some muscle definition body recomposition might work, because you won't lose the muscles that you already have.
Now that you know what to do to get out of that limbo stage let's get into the next stage.
The second build stage
After the first stage, you will be left with a good base to build on.
This means:
- if you were fat you're now at 10 to 12 body fat.
- if you were skinny you now have some muscle definition.
- if you were skinny fat you're now lean.
Now in this next stage it's time for you to build on that base.
If you're skinny
You've gained muscle but unfortunately you've also gained some fat this is the stage where you strip your body of the fat you need to be careful in this stage so you don't lose the muscle that you've worked hard to gain so instead of the calorie Surplus you were on before you go on a slight calorie deficit with strength training the key word is slight.
If you're a fat dude
Then your base has shed the excess fat but you also lack muscle mass, what you need to do in the build stage is to gain muscle and strength so you can minimize fat reentry.
if you're skinny fat
Then you're in the same boat as the fat dude gain muscle mass and strength.
These stages go on and on you build on one stage and then you move to the next, for example if you used to be skinny you get some muscles and fat as your base and then in your third phase you drop off that excess fat then you can start another phase of gaining muscle and then lose fat again to establish a new starting point now after you know your body type you build a base and then a strong build it's time to get stronger and fit and get that anime physique.
Resistance training
If you look at any anime villain or hero, there are some major things that stand out with their physique, they have a wide back broad prominent shoulders with a V taper and a very narrow waist with lean abs and a strong chest.
So what do you do resistance training you need to focus on different areas of your body to have that ripped proportional body you need to focus on your abs neck shoulders arms back chest and finally legs
The usual YouTube videos will have you training till you drop to get an anime villain physique this is a no BS guide, so I'm here to tell you you can build an aesthetic anime villain body while training less all you have to do is follow some key Training principles and focus on certain exercises
Cardio
You've probably heard that cardio is the best for fat loss, but that's not necessarily true, it can also make you gain weight because when you run for instance you get this feeling you've burnt a lot of fat and you probably have but it also gives you a false sense of security the hunger pains you get after cardio are worse and make you eat a whole lot more.
If you want to have that ripped body with muscles and definition then instead of running on a treadmill try incline walking for at least 30 minutes I walk at a four to four and a half kilometer per hour speed at an incline of 12
ABS
Abs are considered one of the Hallmarks of attractiveness but there's a lot of misinformation out there on what develops your abs you shouldn't just focus on exercises where your back is flat on the ground
You should also start doing ab exercises that strengthen and shorten the muscles so your abs actually contract exercises like a leg raise or a cable crunch are really effective and will give you the app burn and definition you need.
broad shoulders and back
To develop up in anime physique incorporate both weight training and calisthenics, every anime villain and hero have a broad back and a very narrow waist you want to achieve a massive shoulder to waist ratio neck and The Traps are one of the most important muscle groups to Target.
To get that anime physique try incorporating neck curls extensions and shrugs anime men also have prominent shoulders so you need to focus more on these muscle groups as well exercises like overhead press lateral raises upright row face pulls and cable rear delt fly will help you build that width as for back you can incorporate chin UPS pull-ups with wider grip and inverted rows to get a narrow waist.
One of the exercises that really helps is stomach vacuum every morning while your stomach's empty start practicing a vacuum first inhale through your nose and fill your lungs then after three to four seconds exhale at that same time pull your stomach inside in a way that you are trying to touch your belly button to your spine hold that for 10 to 20 seconds and repeat two to three times.
chest
other exercises prominent chest is also important in achieving that anime physique apart from the usual chest exercises that you would do like bench press or cable flies.
try incorporating exercises like weighted push-ups and weighted dips, you also need to focus on creating strong arms and forearms bicep curls closed grip bench press and tricep rope push Downs are recommended exercises to develop strong forearms incorporate finger curls and towel holds Progressive overload Progressive overload is simple it just means gradually increasing weight or number of reps as your body develops.
I would highly recommend you track your progress in the gym note the number of reps you did with what weight consistently and steadily.
Try to increase the weight and Reps you can use a notebook or Google Sheets or download an app that helps you track gym progress, trust me keeping track is really helpful if you want to know which weight you should use at the gym pick weights that allow you to do six to eight reps Clean Diet.
I cannot stress to you how important it is to maintain a clean diet so that you can have that lean athletic shredded physique stay away from process sugar and consume a good amount of protein Pro tip does wonders and it'll help you get lean and ripped less is more you've probably watched a lot of YouTube videos that tell you if you want to look ripped keep going and never stop that's wrong you can work out less and gain more by focusing on the most important muscle groups working out four to five days a week and splitting up your workout is enough I go to the gym five to six days a week and this is a split that I follow follow these tips to get an anime villain's body just in time for summer.
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