No matter how much water there is in the Grand Line, it simply cannot quench our thirst. Roronoa Zoro’s body in One Piece live action Season 2 Episode 6, “Nami Deerest,” is turning all kinds of heads in all sorts of places.
Portrayed by Japanese actor Mackenyu Arata, the actor’s powerful, athletic build this season was given its share of screentime in the most unlikely scene — in ice-frozen waters on the Going Merry. After the crew wrapped up the events on Little Garden, they’re now making their way to Alabasta to continue their main quest.
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Everyone else on the ship was layered in fur while Zoro stood on the deck in all his muscular glory. Unfortunately for keen-eyed viewers, Usopp cuts our meal short. “Everyone else is wearing a shirt,” he remarks.
Annoyed, Zoro compiles and puts on a singlet. “If you insist,” he says.
The amount of screentime dedicated to Mackenyu’s physique is completely disproportional to the amount of time and effort the actor had put in to achieve such sculptured art — art that the masses want to eat up.
Naturally, such a transformation wasn’t just the result of standard gym sessions—it came from months of intense preparation guided by his trainer, Lloyd Naicker.
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Naicker recently shared details about the demanding routine that helped Mackenyu achieve Zoro’s swordsman physique, revealing just how much work went on behind the scenes.
To get Zoro’s body, you’ll have to undergo a brutal training schedule
According to Naicker, Mackenyu trained seven days a week, with sessions lasting around three hours each.
His preparation followed a strict nutrition plan designed by the trainer’s team, with carefully controlled calories to build muscle while keeping body fat low.
In fact, Naicker said he sometimes had to force Mackenyu to take a weekly cheat meal, because the actor was so disciplined with his diet.
The dedication went even further during filming. Some training sessions happened immediately after overnight shoots, with the pair heading to the gym as late as 2am at MyGym Cape Town.
“He is easily one of the most dedicated clients I’ve ever worked with and put everything into getting ready for his role,” Naicker wrote.
It’s equally important to fuel your training
Naicker stresses that building a physique like Zoro’s requires more than just lifting weights. Nutrition plays a crucial role before, during, and after every workout.
Pre-workout meals prepare the body for intense physical effort, while nutrition during the session helps maintain energy levels. Afterward, post-workout meals are designed to support recovery and muscle repair.
He compares the body to a high-performance machine—without the right fuel, it simply won’t run properly. Alongside nutrition, recovery practices such as stretching, foam rolling, sauna sessions, and massage are also part of maintaining peak performance.
The method that delivered results, at least for Mackenyu
During Mackenyu’s preparation, Naicker experimented with multiple training techniques, including drop sets and supersets.
However, the method that produced the best results was rest-pause training, a high-intensity technique designed to push muscles beyond normal fatigue.
The training structure typically looked like this:
- Perform max reps (around 15–17)
- Rest for 20 seconds
- Perform another max effort set (usually 5–8 reps) with strict form
- Take a 2-minute recovery break
Another variation used during training:
- Perform 10 reps
- Rest 15–20 seconds
- Perform maximum reps again (usually 5–6)
Chest Workout
For chest development, Naicker focused heavily on incline pressing angles to build the upper chest and create the kind of muscular definition that stands out on camera.
30° Incline Dumbbell Press
- Targets the mid-to-upper chest.
45° Incline Dumbbell Press
- Focuses on the upper chest.
- Helps create separation and thickness near the collarbone.
Flat Smith Press
- Works the entire chest.
- Allows a deeper range of motion for overall thickness.
15° Fly (not too wide)
- Helps build the inner chest.
- Constant tension must be maintained throughout the movement.
Before filming shirtless scenes, Mackenyu typically performed:
- 2–3 warm-up sets for each exercise
- 4 working sets per movement
Naicker emphasized that safety remained a top priority, especially since Mackenyu performs his own stunts in the show.
Additional Chest Work
To further isolate the chest muscles, Naicker incorporated several accessory movements.
High Cable Flys (pressing downward)
- Targets the side and lower chest.
- Uses slow, controlled tension rather than explosive movement.
Weighted Dips
- Requires strict form.
- Avoid locking elbows at the top or resting at the bottom.
- Designed to maintain tension throughout the movement.
Calves Training
For calf development, Naicker relied heavily on the horizontal leg press, using multiple foot placements to target different parts of the muscle.
Inner Calf Focus (pressure on the big toe)
- 10 reps left
- 10 reps right
- 10-second rest
- Both feet: 10–12 reps
Outer Calf Focus (pressure on the little toes)
- Same structure as the inner calf routine
- Focuses on the outer calf muscles
Full Calf Activation
- Single leg: 10 reps each side
- Both feet: hold at the top for 5 seconds, then perform 10 reps
Naicker noted that slow, controlled isolation and constant tension are essential for calf development.
Core Work
Core training also played a role in maintaining stability and strength for fight choreography.
Bosu Sit-Ups
- Focus on proper ab activation
- Finger placement can be used to increase tension and improve muscle engagement
The demanding routine was only possible because of Mackenyu’s commitment to the role. The actor even praised Naicker publicly.
“Wakes up at 3am to train me from 4am every single morning. Couldn’t have done it without Lloyd. Super lucky to have you as my trainer,” Mackenyu replied on Instagram.
Could Zoro’s body get even bigger for One Piece live action Season 3?
Despite the impressive transformation already seen on screen, Naicker hinted that the training process isn’t finished yet.
With more preparation planned for future seasons of the One Piece, fans may see an even more formidable version of Zoro when the story continues.
And if Mackenyu’s dedication so far is any indication, the swordsman’s next appearance could be even more intense.
