How to Build Muscle For Cosplay
From How Heavy are the Dumbbells You Lift?
Introduction
The world of cosplay is becoming ever more popular and expansive. As attention for the hobby grows so does the pressure of looking your best. Putting on your best cosplay has multiple benefits such as improving self-confidence, gaining large followings, and, of course, making money. It is no surprise that the most famous cosplayers are those who have the most accurate cosplays. Many times this means that the cosplayer is both extremely talented at crafting costumes and physically fit.
Many cosplay characters tend to be muscular and well-toned. But these attributes rarely come easily or naturally. I will be honest with you - it will take a lot of hard work to get an anime character physique. But don’t worry! There is an upside. Maintaining muscularity and fitness level is much easier than building yourself up from the start. Because of this all your future cosplays, and life in general, will benefit from becoming physically fit. This blog post will help you achieve your best cosplay by teaching you how to build muscle.
The Science Behind Building Muscle
Senku from Doctor Stone
The human body has a tremendous capability for healing and repair. Muscle building, hypertrophy, is the process of muscle growth that occurs through a combination of hypertrophic stimuli and subsequent repair and adaptation. The primary mechanism through which hypertrophy occurs is progressive overload.
That’s a lot of science talk - let’s break it down some more. A ‘hypertrophic stimuli’ is exercise. When we workout with weights we put mechanical tension on our muscles. This tension causes microscopic damage to our muscle fibers. Our body then acts to repair and reinforce these damaged muscle fibers, this leads to muscle growth. Another factor that contributes to muscle growth is metabolic stress. This occurs when muscles are subjected to prolonged periods of tension and fatigue during a workout. This stress leads to a buildup of lactate which both causes muscle soreness and signals the pathways involved in muscle growth.
Progressive overload is a training principle that ensures our muscles continue to grow. Progressive overload is the progressive increasing of the weights you work out with. Gradually increasing the weight increases the mechanical tension on our muscles. Remember, our muscles repair and strengthen when exposed to weigh training. Consequently, the effects of weight training will diminish over time unless the weight is increased. Progressive overload ensures that we are always challenging and building our muscles.
Now that we know how to build muscle let’s talk about how to create a program based on the character we want to cosplay.
How to Make a Cosplay Character Program
Essential to looking like our intended character is first analyzing their physique. What is their build? Are they large and muscular, msucular, athletic? The answer will directly affect how we program for the character.
Cosplaying Large and Muscular Characters
Escanor from Seven Deadly Sins
Let's start with large and muscular. Some large and muscular anime characters include Escanor from Seven Deadly Sins, Yujiro from Baki, and Armstrong from Full Metal Alchemist. These characters are known for the pounds of muscle they have packed on through years of training. Of all the builds, this one is the most difficult to achieve because of the time and effort required.
Programs for these characters should generally follow a foundational - hypertrophy phase layout. For example, let’s say we are making a year-long Escanor workout program. The first three months would be the ‘foundation’ phase. The foundation phase would follow traditional powerlifting or power-building techniques and principles. Basically, the repetition range would be low (1-8), and the weight would be high and progressively increasing. This type of training is the best type for building ‘slabs’ of muscle.
The next three months would be a hypertrophy phase. This phase would consist of bodybuilding workouts with a medium-high rep range of 8-12 and an emphasis on weight control and muscle pump. Weight control, or tempo, is the speed at which we complete a repetition of an exercise. For example, a bench press with a tempo of 2-1-1-0 would be performed as follows: 2 seconds of lowering the bar to your chest, 1 second on your chest, 1 second of lifting the bar up, and 0 seconds before the next repetition.
Manipulating tempo numbers increases muscle pump by emphasizing certain parts of the exercise movement. For example, a single-arm dumbbell curl with a tempo of 2-3-2-0 - 2 seconds raising, 3-second hold at the top, 2 seconds lowering, 0-second rest - would provide an extreme pump. The hypertrophy phase’s purpose is to build and refine the muscles made in the foundation phase. This phase is where your aesthetic is built.
After the hypertrophy phase, the pattern would repeat, and the next three months would be another foundation phase.
The hardest part of the large and muscular build is the diet. For this physique, you must be in a calorie surplus. Because of this, maintaining a balance between fat and muscle gain may be difficult. A best practice is to eat mostly protein and carbs. Your protein consumption should be around 2 grams per pound of body weight.
You may find that there is a need for weight gainer shakes or other supplements. Remember, that this type of physique could take years to build; rushing the process will likely lead to lackluster results. Furthermore, these characters are often impossibly muscular. Often, cosplays of this type of character do not require a full large and muscular build.
Cosplaying Muscular Characters
Asta from Black Clover
Some muscular characters include Asta from Black Clover, Mirko from My Hero Academia, and Mash from MASCHLE. The programs for these characters will usually be pure bodybuilding programs. Bodybuilding programs are based on the principle of hypertrophy, as previously discussed. These workouts have a medium to high rep range of 8-12 repetitions.
A benefit that bodybuilding workouts have over powerlifting ones is the variety of exercises and training techniques available to you. These exercises and styles ensure that you can always ‘shock’ your muscles in new and fun ways. Let’s take a moment to talk about some of the most common bodybuilding training techniques.
A superset is a pair of two exercises done one after the other with no rest. Supersets often work out the same muscle group or opposite muscle groups, think biceps and triceps or chest and back.
A giant set is a pair of three exercises done one after the other with no rest. Giant sets often involve a mix of both heavy compound movements and bodybuilding exercises. For example, a giant set may look like: 10 x Deadlifts, 10 x Dumbbell Bench-press, 10 x Power cleans.
A deload set is a set where you lower the weight after reaching failure. This could look something like doing 8 repetitions of bench-press at 135 then dropping the weight to 100 and doing another 12 repetitions.
A pyramid is a technique in which you increase the weight for a series of subsequent sets. These are most easily done on a machine with adjustable weights, but can also be done with free weights. A pyramid set for a cable curl may look something like 10 reps at 20 pounds, 10 reps at 25 pounds, 10 reps at 30 pounds, and 10 reps at 40 pounds.
Combining various techniques together can create a very entertaining and effective workout. For muscular characters, you will still be eating in a calorie surplus with an emphasis on protein and carbohydrates.
Cosplaying Athletic Characters for Cosplay
Maki from Fire Force
Most cosplay characters will fall into the athletic/lean category. This category describes characters who appear generally fit and have noticeable muscle mass and definition. The vast category encompasses characters such as Maki from Fire Force, Zoro from One Piece, and Tamaki from Ouran Host Club. Programs for these characters will be a mix of hypertrophy and calisthenics workouts, with additional cardio.
Calisthenics consist mainly of bodyweight exercises. These exercises exist on a spectrum from something as simple as a bodyweight squat to as advanced as a full planche. Calisthenics workouts specialize in toning the body while building a respectable amount of muscle. Unlike other styles of exercise, calisthenics workouts usually lack additional weight for training.
Calisthenics athletes make up for this lack of additional weight by increasing the volume of their workouts. Calisthenics sets can have dozens to hundreds of repetitions. Additionally, some calisthenics athletes will do weighted versions of bodyweight exercises to both increase hypertrophy and help aid in progression.
Combining hypertrophy workouts with calisthenics will capture the muscle building benefits of bodybuilding and the muscle defining benefits of calisthenics.
Athletic characters often have well-defined physiques. This occurs because they have a low body fat percentage. A low body fat percentage is only achievable through a calorie deficit. A calorie deficit is a diet where you eat fewer calories than you burn in a day. This leads to weight loss. These diets are often high in protein and moderate in carbohydrates. While in a calorie deficit, you should have 1.5-2 grams of protein per pound of body weight. This additional protein ensures that your muscles are protected from being converted into energy by your body. Cardio such as running or using an exercise bike may be necessary in helping you achieve this type of physique. Cardiovascular exercises burn a lot of calories and consequently make it easier to hit a daily calorie deficit.
Analyzing your Cosplay Character
Sasuke Sharingan Eyes
The next step in this process will be What features are best? Do they have really good arms, back, chest? In creating your workout program for the character, you should plan to emphasize the characteristic features of their physique. This could mean body type, bodyfat percentage, or a particular muscle group. But remember, the goal is to emphasize not outweigh your other body parts.
Next I will suggest to you some potential workouts for every major muscle group.
Chest Workouts for Cosplay
Workout 1:
Barbell Bench Press: 4 sets x 6-8 reps
Incline Dumbbell Press: 3 sets x 8-10 reps
Chest Dips: 3 sets x 10-12 reps
Cable Flyes: 3 sets x 12-15 reps
Push-ups: 3 sets to failure
Workout 2:
Dumbbell Bench Press: 4 sets x 8-10 reps
Decline Bench Press: 3 sets x 8-10 reps
Pec Deck Machine: 3 sets x 12-15 reps
Chest Press Machine: 3 sets x 10-12 reps
Cable Crossover: 3 sets x 12-15 reps
Workout 3:
Incline Barbell Bench Press: 4 sets x 6-8 reps
Dumbbell Flyes: 3 sets x 10-12 reps
Hammer Strength Chest Press: 3 sets x 8-10 reps
Push-ups : 3 sets to failure
Cable Chest Flyes: 3 sets x 12-15 reps
Back Workouts for Cosplay
Workout 1:
Deadlifts: 4 sets x 5 reps
Pull-ups: 3 sets to failure
Bent-over Barbell Rows: 3 sets x 8-10 reps
Seated Cable Rows: 3 sets x 10-12 reps
Hyperextensions: 3 sets x 12-15 reps
Workout 2:
T-Bar Rows: 4 sets x 6-8 reps
Lat Pulldowns: 3 sets x 8-10 reps
Single-arm Dumbbell Rows: 3 sets x 10-12 reps per arm
Face Pulls: 3 sets x 12-15 reps
Barbell Shrugs: 3 sets x 10-12 reps
Workout 3:
Barbell Deadlifts: 4 sets x 5 reps
Wide-Grip Pull-ups: 3 sets to failure
Cable Rows: 3 sets x 8-10 reps
Dumbbell Pullovers: 3 sets x 10-12 reps
Reverse Flyes: 3 sets x 12-15 reps
Shoulder Workouts for Cosplay
Workout 1:
Barbell Overhead Press: 4 sets x 6-8 reps
Dumbbell Lateral Raises: 3 sets x 10-12 reps
Front Plate Raises: 3 sets x 10-12 reps
Reverse Pec Deck Flyes: 3 sets x 12-15 reps
Barbell Shrugs: 3 sets x 10-12 reps
Workout 2:
Seated Dumbbell Shoulder Press: 4 sets x 8-10 reps
Cable Lateral Raises: 3 sets x 12-15 reps
Arnold Press: 3 sets x 10-12 reps
Face Pulls: 3 sets x 12-15 reps
Upright Rows: 3 sets x 10-12 reps
Workout 3:
Military Press: 4 sets x 6-8 reps
Bent-over Dumbbell Lateral Raises: 3 sets x 10-12 reps
Cable Front Raises: 3 sets x 10-12 reps
Rear Delt Flyes (on incline bench): 3 sets x 12-15 reps
Dumbbell Shrugs: 3 sets x 10-12 reps
Workout 4:
Seated Barbell Shoulder Press: 4 sets x 8-10 reps
Cable Face Pulls: 3 sets x 12-15 reps
Dumbbell Lateral Raises (with slight bend in elbows): 3 sets x 10-12 reps
Reverse Cable Crossovers: 3 sets x 12-15 reps
Single-arm Cable Lateral Raises: 3 sets x 10-12 reps per arm
Workout 5:
Dumbbell Shoulder Press (alternating arms): 4 sets x 6-8 reps per arm
Cable Lateral Raises (one arm at a time): 3 sets x 10-12 reps per arm
Front Dumbbell Raises: 3 sets x 10-12 reps
Rear Delt Flyes (using resistance band): 3 sets x 12-15 reps
Barbell Shrugs (behind the back): 3 sets x 10-12 reps
Arms Workouts for Cosplay
Workout 1:
Barbell Bicep Curls: 4 sets x 8-10 reps
Tricep Dips: 3 sets to failure
Hammer Curls: 3 sets x 10-12 reps
Tricep Rope Pushdowns: 3 sets x 12-15 reps
Preacher Curls: 3 sets x 8-10 reps
Workout 2:
Alternating Dumbbell Curls: 4 sets x 10-12 reps per arm
Skull Crushers: 3 sets x 8-10 reps
Concentration Curls: 3 sets x 10-12 reps per arm
Overhead Dumbbell Tricep Extensions: 3 sets x 12-15 reps
Cable Bicep Curls: 3 sets x 10-12 reps
Workout 3:
EZ Bar Preacher Curls: 4 sets x 8-10 reps
Tricep Kickbacks: 3 sets x 12-15 reps
Incline Dumbbell Curls: 3 sets x 10-12 reps
Close-Grip Bench Press: 3 sets x 8-10 reps
Reverse Grip EZ Bar Curls: 3 sets x 10-12 reps
Legs Workouts for Cosplay
Workout 1:
Barbell Back Squats: 4 sets x 6-8 reps
Leg Press: 3 sets x 8-10 reps
Bulgarian Split Squats: 3 sets x 10-12 reps per leg
Leg Extensions: 3 sets x 12-15 reps
Walking Lunges: 3 sets x 20 steps (10 per leg)
Workout 2:
Romanian Deadlifts: 4 sets x 8-10 reps
Barbell Hip Thrusts: 3 sets x 10-12 reps
Dumbbell Stiff-leg Deadlifts: 3 sets x 10-12 reps
Glute-Ham Raises: 3 sets x 8-10 reps
Cable Pull-throughs: 3 sets x 12-15 reps
Workout 3:
Front Squats: 4 sets x 6-8 reps
Sumo Deadlifts: 3 sets x 8-10 reps
Walking Lunges with Dumbbells: 3 sets x 20 steps (10 per leg)
Leg Press (feet high on the platform): 3 sets x 10-12 reps
Romanian Deadlifts: 3 sets x 10-12 reps
Abs Workouts for Cosplay
Workout 1:
Plank: 3 sets, hold for 60 seconds each
Side Plank (each side): 3 sets, hold for 45 seconds each
Russian Twists (with or without weight): 3 sets x 20 reps
Dead Bug: 3 sets x 12-15 reps
Bird Dogs: 3 sets x 12-15 reps (each side)
Workout 2:
Crunches: 4 sets x 15-20 reps
Bicycle Crunches: 3 sets x 20 reps (each side)
V-ups: 3 sets x 12-15 reps
Leg Raises: 3 sets x 12-15 reps
Mountain Climbers: 3 sets x 30 seconds
Workout 3:
Reverse Crunches: 4 sets x 15-20 reps
Hanging Leg Raises: 3 sets x 10-12 reps
Flutter Kicks: 3 sets x 30 seconds
Scissor Kicks: 3 sets x 20 reps (each leg)
Toe Touches: 3 sets x 15-20 reps
Conclusion
Now you know everything you need to know about building muscle for your cosplay! If you have any questions feel free to leave a comment and I will get back to you. If you would like a pre-made character program please check out our shop down below. Happy lifting!
