Hello! My name is Mitsuhiro Saito and I'm a writer, shiatsu practitioner, and huge Dragon Ball fan.

What stands out to me when I'm reading Dragon Ball are the perfectly sculpted physiques of the Saiyans and the other characters. As a shiatsu practitioner, I have a working knowledge of the shapes and names of the body's muscles, and I honestly think they're drawn in such a cool way throughout the series.

I personally really like the way that characters' necks are drawn. There are many muscles, like the Sternocleidomastoids at the front of the neck and the Trapezius at the back, which, at first glance, don't seem to be particularly suited to expressing a character's strength but have all still been properly drawn in, and it turns out that with all those muscles accurately depicted, it does actually make the characters look that much more powerful!

But hold up! Is it possible to get as ripped as a Dragon Ball character through strength training?

There's no way you could get as strong as they are, and none of us will be firing off a Kamehameha any time soon, but with a strength-training program designed to make you look like a Dragon Ball character, you might just be able to get a little closer to that aspirational physique...right?!

If that were possible, I think I'd be able to power through some strength training, even if things did get a little ugly! And if it's a home workout that even I, a strength training novice, could do, then count me in!

But could such a miraculous workout be devised? I found myself an expert and asked him to help me with my Dragon Ball character strength-training program!

Lending me his strength-training knowledge was none other than Kota Kobayashi, also known as the "muscle lawyer" and frequent guest on the NHK exercise show "Let's Kinniku Together!" What's more, this muscular maestro also competes as a professional bodybuilder!

Kota Kobayashi: Lawyer, cosplayer. Born in Yokohama City, Kanagawa Prefecture.
Sat Tokyo University's Human Sciences 1 course.
Passed the bar examination on his first attempt in 2016.
Started strength training in service of cosplay and in 2018, performed as a member of "Let's Kinniku Together" in NHK's Kōhaku Uta Gassen.
Won the 2019 NPCJ WORLD LEGENDS CLASSIC Physique Novice's 168cm division.

Rumor has it that Kota's motivation for starting strength training was to be able to cosplay as big, muscular manga characters. I don't think I could've found anyone better to help me on my quest!

Whose Physique to Aim for with a Home Workout Plan?

First of all, thanks for agreeing to help me with my totally preposterous "Dragon Ball character strength-training program." I hate to keep adding to an already tall order, but if you could design this home workout so that I don't need to buy any specialist equipment, you'd be doing me a big favor!

That's quite the task you've set for me. Let me think... First, can you tell me which character's physique you're aiming for?

That's a good question. I suppose I want a big muscly character, so...Broly?

Is something wrong?

To be honest, getting a body like Broly's is quite the challenge. You'd have to dedicate your entire life to strength training, heavily manage and control your diet, use specialist gym equipment, the works! You'd have to be ready to trade your soul for muscles.

To trade my soul for muscles?!

Broly's physique is on par with some of the top weightlifters in the world. He's huge. Even if you lived in the gym, it would take a seriously long time to get to that level, so achieving that at home without any proper kit is pretty much impossible.

Well then how about targeting a specific part of Broly's body? Like, for example, just aiming for massive arms.

That's also out of the question. You can't get muscles that big without using specialized equipment. If we're going to make this a home workout, I suggest you pick a different character!

Okay, so to throw that back at you, what character do you think would be good to aim for?

A muscular but lean body like Trunks' is surprisingly achievable.

I'm more than happy with Trunks!

Of course, it still won't be easy. Starting from your physique, even if you do the workout plan I'll give you today 5 days a week, it could take up to 5 years before you look like Trunks.

5 years just to get a few muscles?! It's amazing that it'd still take that long despite Trunks not even being that muscular compared to other Dragon Ball characters.

It's just my estimate, but I'd say Trunks is under 10% body fat.

I'm around 20% body fat...

I see...

What type of training do I need to get close to Trunks' physique starting from 20%?

Let's see... Getting your whole body to that level would be a big endeavor, so how about we choose a specific body part and focus on that? Trunks' shoulders are one of his defining features. In particular, his deltoids are really well defined, and you can clearly see all three sections. So, I think it'd be a good idea to focus on upper-body training, putting extra emphasis on the shoulders.

You're right. It's easy to admire Trunks' muscles from a shiatsu practitioner's standpoint as well. His shoulders are almost perfectly spherical (his shoulder in the left image above stands out in particular).

On a personal note, Trunks is actually my favorite character. His personality and physique are both so cool!

I get what you mean. It's great how he can be a bit hotheaded, but there are also times where he's able to keep his cool. Then thanks to his great set of muscles, he pulls off the tank-top look in such style. He looks so slick with the tank top and short-cut jacket combination.

I especially like the version of Trunks from his battle with Cell, where he powered up so much that he ended up slowing himself down.

I remember that! And I remember him treading carefully after realizing he might've accidentally become more powerful than his father, Vegeta. Taking another look at it, Trunks' body is here is incredibly well balanced, but you're the first person I've met who says this is their favorite version of him!

He's just so freaking cool here! Achieving such well-defined, pumped-up muscles is my personal goal!
But for the purposes of this home workout plan, let's focus on regular Trunks, shall we?

You got it! I want an upper body that lets me pull off the tank-top look just like Trunks!

A Home Workout Plan to Achieve Trunks' Upper Body

With it having finally been decided that I'd be aiming at achieving an upper body like Trunks', it was time to try my hand at some strength training.

Let's take a look at all the different exercises in my workout plan, breaking things down into the different body parts: shoulders (deltoids), inner arms (biceps), outer arms (triceps), chest (pectorals), back (latissimus dorsi), & stomach (abdominals).

Training Equipment

・Ab wheel
・Resistance band

By using training equipment, your workouts become more efficient. We'll be using two bits of equipment that are both readily available to order online, relatively cheap, and easy to store at home: a resistance band and an ab wheel.

Target Muscle: Shoulders (Deltoids)

① Pike Push-ups

1. Get on all fours with hands spread slightly wider than shoulder width.

2. Stick your butt in the air.

3. Lower your forehead to just above the floor and press upwards.
(3 sets of 10-15 repetitions)

My turn!

I was pretty sure these wouldn't be the same as regular old push-ups, but they put a huge amount of emphasis on the shoulders. They're tough!

They're really good for training your shoulders. By the way, the levelled-up version of these is the handstand push-up (pressing up and down while doing a handstand). However, because your body is quite unstable, they can be a bit dangerous, so I don't do them. Trunks can probably do them one handed without breaking a sweat though!

② Resistance Band Shoulder Raises

I'm not sure I quite understand what you mean by "using only your shoulder muscles."

Imagine you're a puppet with a string attached to your wrist being pulled up towards the ceiling. You're not using your legs or back muscles in this exercise; the only thing moving is the arm holding the band as you stretch it directly upwards.

I can't get my arm to lift it! This isn't easy.

If you really can't lift your arm, then try holding the band at full length. If it's too easy, then you can shorten the band by wrapping it around your hand. Remember to adjust the difficultly of the exercise as you go.

Target Muscle: Inner Arms (Biceps)

① Bicep Curls

1. Step on the resistance band to secure it in place.

2. Stretch the band out to the front at a diagonal.

3. Holding the band, curl your forearm up and down while keeping your elbow fixed in place.
(3 sets of 15 repetitions on each side)

My turn!

The key here is to not move your elbow.

Woah... This one burns too!!

...I'm not so sure. By the look of things, I'd say you've got plenty left in the tank. What do you reckon, Mitsuhiro?

N-No way!!!

For the sake of convenience, we're going with 15 repetitions per set, but if you're getting through each set with ease then that's no good. You want to be out of juice after 15 reps. Wrap the band around your hand a bit more to make it tougher this time.

You got it, boss!!!

If you up the resistance like that, you'll see better results. It's okay to do this exercise sitting in a chair, so once you're used to doing it standing up, be sure to give it a try.

Target Muscle: Outer Arms (Triceps)

① Tricep Extensions

1. Sit in a chair.

2. Step on the resistance band to secure it in place.

3. Holding the band, lift your elbow to head height with your hand level with your shoulder.

4. Straighten your arm towards the ceiling.
(3 sets of 15 repetitions on each side)

My turn!

This one is no joke!

No way. This one's easy for you too. Shorten the band and make it tougher!

You gotta be... Not again!

That and, after you've fully extended your arm, try not to rely on the band to pull you back down to the starting position. It's important to use your own muscles to do that, even if it ends up being a little faster.

It's like the exercise just got 3 times harder!!!

② Tricep Dips

1. Place your hands on the edge of a chair facing away from it.

2. Extend your legs.

3. Bend and extend your arms.

4. Bend your arms to 90 degrees at the elbow. (see photo above)
(3 sets of 10-15 repetitions)

My turn!

I remember being taught this exercise when I went to the gym before. It's a tough one, isn't it?

There's nothing to keep your body stable, so until you develop some strength it can be a little scary. If it is, then feel free to adjust the exercise. Moving your feet closer to the chair will make it easier, and moving them away will make it harder.

Target Muscle: Chest (Pectorals)

① Push-ups

1. Get on all fours.

2. Spread hands about 3 fists wider than shoulder width.

3. Lower chest to just above the floor and then return to starting position.
(3 sets of 15 repetitions)

My turn!

So this is just a standard push-up, right?

Mitsuhiro, your form is really good! Keep it up!

A compliment! So this must be that "positive reinforcement" thing... Thanks!

If possible, it's best to lower yourself slowly. It's easier to keep a good rhythm if you count to 4. Lower yourself for 1, 2, 3, then push back up hard on 4.

One, two, three, fouuur... That's a lot tougher!

Target Muscle: Back (Latissimus Dorsi)

① Vertical Rows

1. Step on the band with both feet and grip both ends.

2. Bend your knees slightly.

3. Bend at the waist so that your back is parallel with the floor.

4. Focusing on the muscles in your mid back, stretch the band directly upwards.
(3 sets of 15 repetitions)

My turn!

Am I doing it right?

Try and get your back a bit more parallel with the floor.

Just getting into the starting position takes it out of me...!

Target Muscle: Stomach (Abdominals)

① Ab Rolls with the Ab Wheel

1. Get on both knees and grab the ab wheel's handles.

2. Slowly roll the ab wheel away from you.

3. After reaching a suitable point, return to the starting position.
(3 sets of 15 repetitions)

My turn!

Once I extend all the way out, I just can't bring it back! This ab wheel is a killer! I have one of my own, but I can barely make any use of it.

There's no doubt it's a tricky bit of equipment to use effectively. There's also the fact that if you push yourself too hard, you may end up injuring your lower back. However, if you're able to use it right, you'll be able to develop pretty solid ab muscles. You can control the difficulty by not extending out too far, so I suggest starting from there.

Arghh!! You saved the toughest one for last...!

Strength Training Alone Won't Cut It

That's gotta be it for one round...right? It took a little over 30 minutes to get through one set of each exercise, but in my current condition, I think one set of each is enough to get me to throw in the towel... I can't believe what a fool I was for thinking getting a body like Trunks' would be easy!

If we were doing things 100% legit, we'd need to add more exercises, but since you're looking pretty close to your limits, let's call it a day!

What's fascinating about strength training is that every day your body changes bit by bit, and exercises you once found tough become easy. So long as you keep it up, you'll definitely start to feel the results, which in turn boosts your motivation! 　

It's just like the training in Dragon Ball! When an enemy shows up who looks undefeatable, they just train and train and eventually defeat the bad guy.

Exactly. However, you need more than just training to build muscle.

…What else is there?

To build good muscles you need a good diet too. If you're training, it's advised that you consume about 2g of protein per 1kg of body mass every day.

I weigh 63kg, so I'll need 126g of protein per day. I'm pretty sure the pre-cooked chicken breasts they sell at convenience stores have about 25g each, so that's going to be challenging.

It's not easy, for sure. When it comes to protein, I think it's fundamentally better to consume it via real food, but if you require that much then it might be difficult. I recommended making up the difference with protein supplements.

You don't see Trunks going around drinking protein shakes. I wonder how he's getting his protein in? You don't suppose Saiyans have a special organ that lets them absorb protein better, do you?

You're right, I can't exactly picture Trunks chugging down a protein shake. You might be onto something with that "special organ" theory. *laughs*

To wrap things up, Kota gave us a pose to highlight Trunks' most iconic muscle, the deltoids. The thought that I one day I could have muscles like his filled me enthusiasm! Kota, I can't thank you enough for all your help!

My Quest to Achieve Trunks' Upper Body Continues... At Home!

Since then, I've been completing the workout plan I received from Kota at home. Each of the exercises were totally doable on their own, but 3 sets of each of them is intense! With my current strength levels, there's simply no way I can do it every day.

Kota told me that if I keep doing this workout plan five times a week for five years, then I'll be able to get an upper body like Trunks', but I'm afraid it's going to take me at least a year or two just to be able to get through one workout. Looks like I can forget about Broly—Trunks is hard enough!

When I was young, I often practiced my Kamehameha—even back then I figure I wanted to be a Dragon Ball character!
But no matter how many times I tried I could never manage to fire one off—100 times, 200 times, it didn't make any difference. It seems no amount of practice could ever make the Kamehameha possible...

Compared to that, it's safe to say that strength training is a far more reliable way to get closer to becoming a Dragon Ball character, even if it is a pretty long and arduous road.

By staying consistent with strength training, it might just be possible to understand what it feels like to be a Dragon Ball character undergoing their own intense training.

And in the end, with a bit more muscle on your bones, you might even be able to immerse yourself that extra bit more in the wonderful world of Dragon Ball!

Article: Mitsuhiro Saito
Born in Tochigi Prefecture in 1982. Writer, manga artist, shiatsu practitioner. Can't seem to stop writing articles for the internet.
Twitter: @3216

Photography: Masaya Odaka