How to get the Dio Back: Jojo’s Bizarre Adventure and Bodybuilding
Dio Brando - proud owner of a Joestar back
Introduction: Anime Magic and Giant Muscles
In the realm of anime and manga the Joestar family from “JoJo’s Bizarre Adventure” is known for one thing - their extreme muscles. Ok well, maybe they are known for other things too but at the end of the day their muscles are what really matter.
Jonathan Joestar
In the first season of the anime we are introduced to Jonathan Joestar. Over the course of the season, we see Jonathan evolve from a wimp into a powerful slab of muscle. Jonathan’s new muscles help display the Joestar birthmark, a star, on his back.
Because of various reasons, you should really just watch the show, the series long running antagonist, Dio Brando, ends up in possession of Jonathan’s back. Yes literally, Dio puts his head unto Jonathan’s body and begins to walk around like Frankenstein’s monster. From this fusion we get one of the most famous anime physique shots in history - the Dio back picture, which is really the JoJo back picture.
Dio Brando Back Muscles
This is the physique we are going to discuss and analyze in this blog post.
Analyzing the Dio Back
Firstly, the anatomical possibility of the Dio back is questionable. While the muscles of the back can look like separate mounds of muscle, Dio’s muscle separation is particularly extreme. As a side note, it is also impossible to pose the same way as Dio does in the picture, take a look at the hand placement. Nonetheless, it does give us something to aspire towards.
Firstly, let’s go over the muscles of the back.
Anatomical Back Muscles
The Trapezuis (Traps), Deltoids (Delts), Teres Major, Latissimus dorsi (Lats), and Erector Spinae (Not shown in picture), are the main muscles of concern for bodybuilders. These muscle groups are also what make up Dio’s exceptional back physique. Below is a picture that demonstrates what is what on Dio’s back.
Dio Brando Back Analysis
Now we can better understand the composition of Dio’s back. Unlike what is normally possible, nearly all of Dio’s back muscles have split into seperate but even muscles. His delts and erector spinae being the exceptions. While the size of each individual muscle is unique, this type of separation is not much different than the back development seen on professional bodybuilders as seen in the next image.
Samir Bannout’s back muscles
Based on this, we can argue that, to an extent, it is possible to achieve a Dio back.
Training Principles for the Joestar Back
Hypertrophy
Hypertrophy is a term commonly used in biology and medicine to describe the process of tissues or organs increasing in size due to the enlargement of their constituent cells. It's often associated with muscle tissue, where it refers to the growth and increase in size of muscle cells.
Muscle hypertrophy typically occurs in response to stimuli such as resistance training (weightlifting) or other forms of exercise that stress the muscles beyond their normal capacity. During these activities, muscle fibers undergo microscopic damage, prompting the body to repair and reinforce them, leading to increased muscle size and strength over time. Additionally, factors such as adequate nutrition, including protein intake, and sufficient rest are crucial for supporting muscle hypertrophy.
Bodybuilders maximize hypertrophy by using a repetition range of 8-12 repetitions. This rep range works both the fast and slow twitch muscle fibers thereby increasing the total hypertrophy experienced by the muscles.
Progressive Overload and Volume Training
Progressive Overload
Progressive overload is the fundamental principle that drives muscle growth and strength gains. It involves gradually increasing the stress placed on the muscles over time. This can be achieved by progressively increasing the intensity, volume, or complexity of your workouts.
The concept is based on the idea that in order for muscles to grow stronger and larger, they must be subjected to stresses that are greater than what they are accustomed to. By continually challenging the muscles with increased resistance or workload, they adapt and grow in response to this stimulus.
Volume Training
Volume training focuses on manipulating the total amount of work performed in a workout session, typically measured by the total number of sets and repetitions completed.
The primary goal of volume training is to maximize the total volume of work performed within a given timeframe. This can involve performing a high number of sets and repetitions for each muscle group or exercise.
Volume training is often used to induce muscle hypertrophy by promoting metabolic stress, which stimulates muscle growth. It can also contribute to improvements in muscular endurance.
Example methods of volume training include high-rep sets, drop sets, supersets, and circuits, all of which involve performing a high volume of work within a workout session.
Planning the Dio Back Workout
I would plan a split for the Dio Back. The first day would be heavy free-weight focused. This day would give your back muscles a level of density as well provide a chance to implement progressive overload into the program.
The second workout should be a volume focused workout. This workout would consist largely of machine work, especially cable exercises. This second workout would take advantage of the various specialized bars and equipment made for the back. Consequently, this workout would promote separation and individual muscle development as seen in the Dio back.
Next we will consider some possible equipment suggestions for the Dio back workouts.
Equipment Suggestions for the Dio Back
All of the following fitness equipment are optional. Most gyms will have some of these things, but many will not have some of the more specialized equipment. This equipment is not necessary but will expediate and help the process of building your back in major ways. I am only suggesting products that I own and have used, I am sure there are many other options out there.
Variable Lat Pulldown Bars
Variable Pulldown Bars
The back has many different dimensions and muscles both little and small. Creating a full back, like the Doone, will require you to pay attention to each of these muscles. Thats where these variable lat pulldown bars come into play. By manipulating the way your hand is angled and the position of your arms, these bars force you to focus on specific parts of your back.
These are helpful for forcing total back activation and are essential to creating a complete back.
You can get the set in the picture on Amazon for $100 here. There is also a $140 dollar option with more bar styles, you can find that here.
While certainly expensive, I have found them well worth the price. Not only do they save me time wasted on ineffective training, but they will likely last me a lifetime.
Exercise Handles
Exercise Handles
Exercise handles are not only cheap but highly effective for one-handed isolation exercises. Additionally, they can be attached to particular lat pulldown bars, or bars in general, to create a unique grip for your exercise. I find that their hanging nature allows for a more complete range of motion, certainly higher than what a straight bar can offer.
You can find this pair on Amazon for $8.00 here.
Multi-Grip Lat Pulldown Bar
Multigrip Lat Pulldown Bar
This bar was difficult to get used to at first, but it is now one of my favorite pieces of equipment. While the 16 different handle positions are a little excessive (you can get ones with less holes), it ensures that every single part of my back is exercised. I use this bar with exercise handles and tend to perform the first 8 settings as behind the neck pulldowns. The last 8 i perform as regular pulldowns.
I consider this bar as more of a luxury than a necessity, plus it is just really fun to use. You can get this bar on Amazon for $50 here.
Shrug Bar
Shrug Bar
The traps play an important roll in developing your back as they fill out the middle part of the upper back. A trap bar ensures you are exercising this vital muscle group by isolating them through shrugs. While you could just perform shrugs with dumbbells, or a barbell, I find that using a specialized piece of equipment is more comfortable and effective.
You can get this shrug bar on Amazon for $70 here.
Landmine Attachment
Landmine Attachment
T-bar rows are an essential to my free-weight back days. This attachment allows you to set up a barbell to perform these exercises. While there are many types available on the market, some being only end caps for barbells, I have only used the type above. The only complaint I have about this set is that when you get to higher weights (3+ plates) it has a chance of popping out of its plate stack.
You can find this piece of equipment on Amazon for $22 here.
T-Bar Row Handle
T-Bar Row Handle
Your landmine attachment will be useless without a T-bar handle. These handles excel in providing multiple grip settings for you to use, thereby allowing you to hit various parts of your back.
Like the variable lat pulldown bars this piece of equipment helps you build a complete back by activating each part of it. They can also be bought with additional grip positions.
You can find the T-bar handle in the picture on Amazon for $47 here.
Dio Back Workouts
In this section I will offer six different back workouts designed to help you get a Dio back. These workouts will be of varying difficulty from beginner to advanced.
Beginner Jostar Back Workouts
Workout 1: Progressive Overload Free Weights
Shrugs: 4 x 20
1-Arm DB Rows: 4 x 12
Barbell Rows: 3 x 10
Pushups: 4 x 10
Workout 2: Volume and Machine Work
One-Arm Cable Pulldowns: 3 x 12 (each arm)
Giant Set: (Lat Pulldowns (Medium Grip): 4 x 12, Lat Pulldowns (Close Grip): 4 x 12, Lat Pulldowns (Wide Grip): 4 x 12)
Seated Row Machine: 3 x Failure
Intermediate Jostar Back Workouts
Workout 1: Progresive Overload Free Weights
Superset: (Shrugs 3 x 20, Bent over Lateral Raises 3 x 12)
Heavy 1-Arm DB Rows: 4 x 6-8
Heavy Barbell Rows: 4 x 6
Giant Set: (T-bar Row (Medium Grip) 2 x 10, T-bar Row (Close Grip) 2 x 10, T-bar Row (Wide Grip) )
Workout 2: Volume and Machine Work
Pre-Exhuast: (Multi-grip Lat Pulldown with Exercise handles, 4 x 20)
Superset: (Lat pulldown (Wide Grip) 4 x 12, Lat-pulldown (Close Grip) 4 x 12)
Superset: (Cable Rows 4 x 12, Face Pulls 4 x 12)
Advanced Jostar Back Workouts
Workout 1: Progressive Overload Free Weights
Deadlifts: 3 x 6
1-Arm DB Row Circuit: Repeat till Failure : (Heavy Weight 4 x 6, Medium Weight 4 x 10)
Superset: (Shrugs 3 x 20, Bent over Lateral Raises 3 x 8)
Power cleans: 4 x 8
Workout 2: Volume and Machine Work
Multi-grip Lat Pulldown with Exercise Handles: Every Setting: 2 x 10
Lat-pulldowns: Every Bar: 2 x 10
Face Pulls: 4 x 12
Standing Pulldown: 3 x 10
