Jon Miyahara's 2025 Plan: 3 Ways It Changes Everything
Discover the training philosophy, mindset, and sheer power of Jon Miyahara. We break down how this fitness icon built his legendary physique and what you can learn.
Alex Carter
Certified personal trainer and fitness journalist analyzing modern strength icons.
In the vast and often polished world of fitness influencers, some figures cut through the noise with sheer, unadulterated intensity. Jon Miyahara is one of those figures. Known to many by his moniker, "The Angry Midget," Miyahara has carved out a unique space in the bodybuilding community, built on a foundation of raw power, an incredible physique, and a no-excuses work ethic that is both intimidating and profoundly inspiring.
Who is Jon Miyahara?
Jon Miyahara is a Japanese American bodybuilder, coach, and social media powerhouse who has captivated audiences with his staggering strength-to-size ratio. While many in the fitness industry focus on aesthetics alone, Miyahara represents a blend of old-school bodybuilding mass and modern powerlifting strength. His content isn't filled with cinematic edits or long-winded motivational speeches; it's raw, gritty footage of him moving immense weight, rep after rep, with a focus that borders on terrifying.
His rise to prominence on platforms like Instagram and YouTube is a testament to the community's hunger for authenticity. People are drawn to his straightforward approach: show up, lift heavy, and let the results speak for themselves. He’s not just a personality; he's a physical phenomenon.
The "Angry Midget" Moniker: Behind the Name
Let's address the elephant in the room: the nickname. While it might sound jarring, "The Angry Midget" is a self-proclaimed title that Miyahara has embraced as part of his brand. It's less about genuine anger and more about the controlled rage and tunnel-vision focus he brings to every training session. It’s a persona that encapsulates his workout style—an aggressive, all-out assault on the weights.
Think of it as a mental switch. When he steps into the gym, he channels an intensity that others might interpret as anger. This focused aggression allows him to push his body past conventional limits, transforming potential energy into kinetic force. The moniker is a declaration of his approach: unapologetic, intense, and incredibly effective.
Deconstructing the Miyahara Physique: A Feat of Strength and Symmetry
Jon Miyahara’s physique is a masterclass in density and proportion. His back development is legendary, with a thickness and width that creates an imposing silhouette. His legs, particularly his quads, are tree trunks forged from countless heavy squats. But what truly sets him apart is his conditioning, maintaining a lean and vascular look even while possessing such significant muscle mass.
To put his abilities in perspective, let's compare his estimated stats to that of an average gym-goer. This isn't to disparage the average person, but to highlight the elite level Miyahara operates on.
| Metric | Jon Miyahara (Estimated) | Average Adult Male Gym-Goer |
|---|---|---|
| Height | ~5'2" (157 cm) | 5'9" (175 cm) |
| Weight | ~175-185 lbs (79-84 kg) | ~197 lbs (89 kg) |
| Squat (for reps) | 500+ lbs (227+ kg) | 185-225 lbs (84-102 kg) |
| Deadlift (for reps) | 600+ lbs (272+ kg) | 225-315 lbs (102-143 kg) |
| Body Fat % | Sub 8% (Contest Shape) | 18-24% |
The numbers speak for themselves. His pound-for-pound strength is in a class of its own, making him one of the most formidable athletes in the fitness space.
The Training Philosophy: High-Volume, High-Intensity
So, how does one build a body like that? Miyahara's training isn't for the faint of heart. It's a brutal, calculated system built on two key pillars: foundational strength and punishing volume.
A Foundation of Core Lifts
You won't see Miyahara spending hours on esoteric machines. His workouts are centered around the big, compound movements that build raw strength and muscle mass:
- Squats: He's known for his deep, controlled squats with incredibly heavy weight.
- Deadlifts: A staple for building his monstrous back and posterior chain.
- Rows: Various forms of rows (barbell, T-bar) are responsible for his signature back thickness.
- Bench Press & Overhead Press: Essential for building upper body pushing strength and size.
He has mastered these fundamentals, understanding that true growth comes from getting progressively stronger on the lifts that matter most.
The Volume and Intensity Equation
Here’s where Miyahara separates himself from the pack. Many athletes train for high intensity (heavy weight, low reps) or high volume (lighter weight, high reps). Miyahara does both. He lifts weights that would be a one-rep max for most people and performs them for multiple, grueling sets of high reps.
"It's not just about lifting the weight. It's about owning it. Every rep, every set, you have to dominate it."
This method, often called "volume-intensity," is incredibly taxing on the central nervous system and requires elite-level recovery and mental fortitude. It’s a testament to his work capacity and his refusal to accept average effort.
Fueling the Machine: A Look at Miyahara's Nutrition
While Jon is relatively private about the exact specifics of his diet, we can infer his principles based on his physique and performance. To sustain his grueling workouts and maintain low body fat, his nutrition is likely built on:
- High Protein Intake: Essential for muscle repair and growth. Lean meats, eggs, and quality protein supplements are almost certainly staples.
- Strategic Carbohydrate Timing: Consuming carbs around his workouts to fuel performance and aid recovery, while likely keeping them more moderate on rest days.
- Healthy Fats: Crucial for hormone production and overall health.
- Consistency: The most important ingredient. A physique like his isn't built with cheat meals and inconsistent tracking; it's the result of relentless, day-in, day-out discipline.
Miyahara's Impact on the Fitness World
Jon Miyahara's influence extends beyond his impressive lifts. He has become a symbol of breaking through perceived limitations. He proves that height is irrelevant when it comes to building world-class strength and a commanding physical presence.
His raw, unfiltered content serves as a refreshing antidote to the overly curated world of social media fitness. He doesn't sell quick fixes or easy workouts. He sells hard work, and his physique is the undeniable proof of purchase. He inspires a generation of lifters to stop making excuses, get under the bar, and truly challenge themselves.
Key Takeaways from Jon Miyahara's Approach
What can the average person learn from this titan of the gym? You don't need to squat 500 lbs to apply his principles.
- Master the Fundamentals: Before you worry about fancy exercises, get incredibly strong at squats, deadlifts, presses, and rows.
- Embrace Intensity: The last few reps of a set, when it really burns, are where growth happens. Learn to push into that discomfort zone.
- Consistency Over Everything: Showing up every day and giving your best effort, even when you're not motivated, is the secret sauce.
- Channel Your Aggression: Use your frustrations and daily stresses as fuel for your workout. Turn negative energy into a positive physical outcome.
- Be Authentic: Miyahara built his brand by being himself. Your fitness journey is your own—own it without apology.
Jon Miyahara is more than his moniker. He is a powerhouse of dedication, a master of intensity, and a true inspiration for anyone looking to see what their body is capable of when they refuse to back down.