Train Like Toji Fushiguro (At Home No Weights)

Summary

This video script offers a detailed guide on building a physique like Togi, a popular character known for his impressive physique and strength. The guide focuses on a calisthenics-based workout routine that includes pull, push, and leg exercises, all without the need for weights. It emphasizes the importance of exercises like pull-ups, push-ups, and pistol squats, and provides tips for beginners to advance their training effectively. The script promises a weekly series of calisthenics advice and workouts to help viewers achieve a strong and aesthetic physique.

Takeaways

• 💪 Togi Figro is a popular character known for his incredible physique, despite lacking cursed energy.
• 👕 His physique features wide shoulders, a narrow waist, enormous lats, big boulder shoulders, a defined chest, and massive arms.
• 🚫 Leg training is essential, even though his legs aren't often shown.
• 🏋️ The workout routine follows a pull-push-leg split over six days with one rest day.
• 🤸 Pull day exercises include pull-ups, body rows, bicep curls, and false grip hangs.
• 🏋️‍♂️ Push day exercises target the shoulders, chest, and triceps with pike push-ups, various push-ups, dips, and tricep extensions.
• 🦵 Leg day exercises include pistol squats, jumping squats, reverse nordics, and isometric hamstring exercises.
• 🏋️ Pull-ups focus on the lats, upper back, rear delts, biceps, and forearms.
• 💪 Pike push-ups and handstand push-ups emphasize shoulder strength.
• 🦵 Leg exercises are crucial for explosive power and overall balance.

Q & A

What is the main focus of the video script?

The main focus of the video script is to show viewers how to build a physique similar to the character Togi from the show, using calisthenics and bodyweight exercises without weights.

Why did Togi become popular overnight according to the script?

Togi became popular overnight not only because he is a 'badass Bounty Hunter' with a unique voice but also due to his impressive physique and abilities such as heightened senses, increased strength, and speed.

What are the defining features of Togi's physique mentioned in the script?

The defining features of Togi's physique are wide shoulders, a small waist, enormous lats, big boulder shoulders, a well-defined chest, and massive arms including forearms.

Why is it important to train forearms along with biceps and triceps according to the script?

Training forearms is important because having massive biceps and triceps with tiny forearms does not look aesthetically pleasing, and thick forearms add to the overall physique.

What is the workout routine structure suggested in the script?

The suggested workout routine follows a pull-push-leg split over 6 days a week with one movement per day and one day of rest.

What exercise is recommended for building back thickness in the script?

The script recommends body rows or Australian pull-ups to build back thickness, which can be performed using rings or improvised equipment like a broom on chairs.

How does the script suggest training the arms without weights?

The script suggests using ring curls or bicep curls on a broom and chair setup for isolating biceps, and false grip hangs for working the forearms.

What exercises are included in the 'push' part of the routine according to the script?

The 'push' part of the routine includes Pike push-ups for shoulders, elevated push-ups for the upper chest, regular push-ups for the mid chest, dips for the lower chest, and tricep extensions for the triceps.

How does the script address leg training in the absence of Togi's leg visibility in the show?

Despite not seeing Togi's legs in the show, the script emphasizes the importance of leg training, suggesting exercises like pistol squats, jumping squats, reverse nordics, and isometric hamstring exercises.

What is the recommended rep range for the exercises in the script?

The recommended rep ranges vary from exercise to exercise, with pull-ups and push-ups ranging from 8 to 15 reps, body rows and bicep curls from 10 to 20 reps, and false grip hangs held for 10 to 15 seconds.

Outlines

00:00

💪 Achieving Togi's Physique at Home

The narrator explains how Togi, a popular character known for his impressive physique and skills, can inspire viewers to build a similar body at home without weights. Togi's notable features include his wide shoulders, small waist, defined chest, and massive arms. The narrator emphasizes the importance of training all body parts, including legs, and introduces a six-day pull-push-leg split routine. The pull movements focus on pull-ups, body rows, and curls, with variations for different fitness levels and tips for improvising equipment.

05:01

🏋️‍♂️ Push Day Routine for Upper Body Strength

The focus shifts to push movements targeting shoulders, chest, and triceps. The exercises include pike push-ups, push-ups, dips, and tricep extensions. The narrator suggests different variations and intensity levels based on the individual's fitness level, recommending a combination of exercises to target different parts of the chest and providing a detailed rep and set structure for each exercise.

🦵 Leg Day for Powerful Legs

The leg day routine aims to target quads, glutes, and hamstrings with exercises such as pistol squats, jumping squats, reverse nordics, and isometric hamstring exercises. The narrator provides tips for balancing during pistol squats, enhancing explosivity with jumping squats, and isolating muscle groups with specific exercises. Detailed rep and set recommendations are provided for an effective leg workout.

📅 Consistency and Future Plans

The narrator concludes by thanking viewers and encouraging them to stay consistent with their workouts. They hint at uploading more videos in the future with additional calisthenics advice and different workout routines. Viewers are invited to check out the latest videos and stay tuned for more content.

Keywords

💡Physique

The term 'physique' refers to the form, structure, and muscular development of a person's body. In the video, the main character, Togi, is admired for his 'incredible physique,' which includes wide shoulders, a narrow waist, and well-defined muscles. The video aims to teach viewers how to build a similar physique using calisthenics exercises at home.

💡Calisthenics

Calisthenics refers to exercises that use body weight for resistance rather than free weights or machines. These exercises are highlighted in the video as the main method for building a physique similar to Togi's. Examples include pull-ups, push-ups, and squats, which are designed to increase strength, flexibility, and endurance.

💡Pull-ups

Pull-ups are a type of strength training exercise that primarily targets the lats, upper back, rear deltoids, and biceps. In the video, wide-grip pull-ups are recommended to emphasize back development, which is essential for achieving Togi's wide-shouldered look.

💡Pike Push-ups

Pike push-ups are a variation of push-ups that focus more on the shoulders, emulating a shoulder press. This exercise is recommended in the video to help build the large shoulder muscles that contribute to Togi's impressive physique.

💡Pistol Squats

Pistol squats are a type of one-legged squat that targets the quads and glutes. The video suggests this exercise to ensure balanced leg development, mimicking Togi's powerful legs that allow him to jump effortlessly.

💡False Grip Hangs

False grip hangs involve gripping the pull-up bar with the wrist rather than the fingers, which intensifies the workout for the forearm flexors. The video mentions this challenging exercise to help build the thick forearms that Togi is known for.

💡V-taper

V-taper refers to a body shape characterized by wide shoulders and a narrow waist, creating a 'V' shape. This is a significant aspect of Togi's physique and is achieved through targeted back and shoulder exercises as discussed in the video.

💡Cursed Energy

Cursed energy is a fictional concept from the show mentioned in the video, representing a type of supernatural power. Togi's lack of cursed energy is compensated by his heightened physical abilities, emphasizing the importance of physical strength and conditioning.

💡Super Set

A super set involves performing two exercises back-to-back with minimal rest in between. The video suggests using super sets for push-up variations to effectively target different parts of the chest, enhancing muscle definition.

💡Explosivity

Explosivity refers to the ability to exert a maximal amount of force in a short period of time. The video highlights exercises like jumping squats to develop this trait, which contributes to Togi's agile and powerful movements.

Highlights

The character Togi Figro is admired for his incredible physique and badass personality, which contributed to his overnight popularity.

Togi Figro has no cursed energy due to his Heavenly Pact, which grants him heightened senses, strength, and speed.

Togi's physique is defined by his wide shoulders, small waist, and enormous lats, contributing to his impressive V-shape.

Togi's upper, middle, and lower chest are all well-defined, making his chest stand out prominently.

Togi has massive forearms, adding significantly to his overall aesthetic and balance of his physique.

Despite always wearing baggy pants, it's evident that Togi trains his legs, demonstrated by his effortless jumps and movements.

The workout routine is based on a pull, push, leg split, with six days of training and one rest day.

Pull-ups are essential for building the back and are performed with a wide grip to emphasize the lats and upper back.

Body rows or Australian pull-ups are recommended for building back thickness, with modifications for beginners.

Bicep curls can be done using rings or a broom and chairs, emphasizing arm strength and aesthetics.

False grip hangs are suggested for forearm training, challenging beginners but essential for complete arm development.

Pike push-ups or handstand push-ups against a wall are recommended for shoulder training, replicating the shoulder press.

Push-ups and dips target different parts of the chest, with variations for upper, middle, and lower chest development.

Pistol squats and jumping squats are key exercises for leg strength, balance, and explosivity.

Reverse nordics and isometric hamstring exercises are recommended for isolating and developing the quads and hamstrings.

Transcripts

you probably took one good look at togi

figro and thought damn I really want to

be like that guy minus being broke the

child neglect as well as the gambling

addiction okay maybe a little bit of

gambling add there's a reason this guy

blew up in popularity overnight and it's

not just because he's a badass Bounty

Hunter voiced By Di but it's also the

fact that he is built like an absolute

unit with his incredible physique today

I'm going to show you exactly how you

can build a physique just like toi at

home with zero weights now toi in the

show doesn't have any cursed energy due

to his Heavenly packed in exchange of

cursed energy he has heightened senses

and increased strength and speed now as

a result he has a super amazing physique

looking at his physique one of the

defining features that he has is that

incredible Vaper AKA wide shoulders

little waist and you can see a lot of

that comes from his back he has super

enormous lats you can see them from the

front and that's what's accentuating

that Vaper the most of course he's also

got some pretty big boulder shoulders as

well that really pop out of his tight

black t-shirts he wears all the time of

course we can't forget about the chest

super defined all around upper middle

lower chest really pops out let's also

not forget to talk about his massive

arms I'm not just talking about his

biceps and triceps togi has massive

forearms

very thick which is great forearms

really add a lot to the physique

somebody with massive biceps and triceps

but tiny forearms it doesn't look

aesthetic doesn't look that great so toi

obviously has to train forearms since

toi's always wearing those baggy pants

all the time we don't really see his

legs in the show even when he's wearing

regular pants we don't know what his

legs look like so we can just skip legs

psych you thought we were going to skip

legs hell no toi has to train legs look

at the way he jumps around Gojo with

absolutely no effort at all he has to

train legs he's at least putting his

squats in at least now the routine I'm

going to show you follows a pull push

leg split so 6 days a week one movement

per day one day of rest starting with

the pulling movements we have to talk

about the bread and butter of

calisthenics training and that's the

pull-up now the pull-up is going to work

obviously the lats the upper back but

it's also going to Target the rear delts

as well as the bicep and a little bit of

the forearms training that grip for

these pull-ups we're going to take a

wider hand width so we can put even more

emphasis on our back when we pull up we

want our Tempo to be fast on the way up

and slow slow on the way down

controlling that negative now of course

you're going to need something like a

pull-up bar in order to do wide grid

pull-ups but if you don't have a pull-up

bar or you just don't want to buy one go

to your local unfinished basement grab

one of the exposed girds at your ceiling

and pull away another alternative go

outside touch grass find a nice local

playground that has some monkey bars

they will work perfectly as pull-up bars

all right so building that back

thickness we want to do some form of

rowing doing body rows or Australian

pull-ups will do that job nicely now you

can do them on the bar with no support

for your feet but these tend to be

really hard especially for beginners so

what I recommend doing is taking some

rings attach them to your pull-up bar

and doing rows that way if you don't

have rings most people don't take a

broom or a m prop them on a couple

chairs and do your Australian pull-ups

that way moving on to the arms isolating

those biceps we're going to do curls on

Rings or if you have that broom and

chairs we're going to do them on the

broom and chairs to isolate the forearms

we're going to do false grip hangs if

you don't know what that is it's

basically putting your entire hand or

your wrist onto the pull-up bar and

holding it it really works the forearm

flexors this is a particularly difficult

exercise for beginners so I recommend

commend either doing regular dead hangs

but if you're up for the challenge use

one hand to grab the pull-up bar as the

supporting hand while your other hand

does the false grip this will work one

arm at a time and it's much easier than

doing two arms at a time now a typical

pull day for this workout will be three

sets of 8 to 10 pull-ups three sets of

10 to 15 for the body rows three sets of

15 to 20 on the bicep curls and three

sets of 10 to 15 seconds false grip

tangs let's move on to push this is

going to be targeting our shoulders our

chest and of course our triceps the

first exercise is going to be Pike

push-ups this is going to put more

emphasis on our shoulders because it

emulates the shoulder press now you can

do these on the floor if you're just a

beginner but if you're a little more

advanced you can elevate your feet on a

couch or maybe a couple chairs and if

you're really Advanced you can do

handstand push-ups against the wall

moving on to the chest we want to Target

all parts of our chest our upper middle

and lower we're going to do that with

push-ups and dips now for the upper

chest we want to do elevated push-ups

our feet elevated above our hands this

is a lot better if you have parallettes

to go really deep into the push-up but

if you don't have that the floor works

just fine regular push-ups they're going

to work that mid chest and dips is going

to really Target that lower chest now to

isolate those triceps we're going to be

doing tricep extensions on the floor now

for pushing I like to do three sets of

10 to 15 Pike push-ups if you're doing

handstand push-ups against the wall I do

recommend going lower on the Reps maybe

three to five reps it is a more

difficult exercise than pipe push-ups

for push-ups I like to super set my

incline push-ups with my regular

push-ups so I'll start with incline

push-ups for 15 reps and then I'll go

back down to regular push-ups for maybe

10 to 15 reps and I would do this for

three sets dips I like to do sets of 10

to 20 and for tricep extensions I like

to do three sets of 15 to 20 moving on

to the legs targeting the quads and and

the glutes we're going to do pistol

squats aka the onelegged squad now this

exercise can be difficult because of the

balancing component so if you have

trouble keeping your balance while doing

pistol squats I recommend holding on to

a wall or a chair or anything that'll

give you support so it can take the

balance component away and you can be

doing more reps per set the next

exercise I like to do is jumping squats

this is really going to work on that

explosivity and power for your legs to

isolate the quads reverse nordics work

perfectly using a yoga mat or some sort

of soft surface to protect your knees

you want to lower yourself as low as you

can go getting a really nice stretch on

the quads to isolate the hamstrings

we're going to do I don't know what it's

called I call it the isometric hamstring

you put your feet below some heavy

object like a couch or a bed and lower

Yourself by the hip to about 90° and

then go back up this is more of a

isometric exercise for the hamstrings

but it really does work to fatigue that

muscle for legs I would go three sets of

10 for the pistol squats three sets of

10 to 15 for the jumping squats and for

both the reverse nordics and the

isometric hamstrings I would go three

sets of 10 each thank you guys so much

for watching my first video if you want

to check out my latest video which may

or may not be there just yet click right

here I'll try to upload a video like

this every week giving more calisthenics

advice and different workouts you can do

thank you guys so much for watching I'll

see you in the next one stay strong out

there friends

very thick