How Heavy Are the Dumbbells You Lift? - Spirale vs Animorphs
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Spirale
Animorphs
# 01
# 01
Delish!
Delish!
Nothing beats an after-school grub crawl!
Nothing beats an after-school grub crawl!
Hey, Hibiki...
Hey, Hibiki...
Have you put on weight again?
Have you put on weight again?
Wai— Seriously? Where exactly?
Wai— Seriously? Where exactly?
N-No... Where? Is that something you can just tell?
Wh-Where? Is that something you can just tell?
Besides... you're definitely plumper than you were last year.
It's just... You're definitely plumper than you were last year.
Why'd I gain weight again?!
Why'd I gain weight again?!
I haven't been doing anything though!
I haven't been doing anything, though!
Maybe because you aren't doing anything...
Maybe because you aren't doing anything.
And you eat too much.
And you eat too much.
Anyway, if you're that worried, why don't you go on a diet?
Anyway, if you're that worried, why don't you go on a diet?
Another size or two and you won't be getting a boyfriend anytime soon.
Another size or two and you won't be getting a boyfriend anytime soon.
Th-That reminds me, when was the last time I weighed myself?
Th-That reminds me. When was the last time I weighed myself?
Why don't you give it a try?
Why don't you give it a try?
Oh, crap. This is no laughing matter.
Oh, crap. This is no laughing matter.
That does it! I'm going on a diet!
That does it! I'm going on a diet!
Starting tomorrow.
Starting tomorrow.
Sakura Hibiki. Weighs 55.4 kg.
Sakura Hibiki. Weighs 55.4 kg.
What awaits her on the long road of dieting ahead of her?
What awaits her on the long road of dieting ahead?
Little does she know...
Little does she know.
So you're Sakura Hibiki-san, here to observe the gym, right?
So you're Sakura Hibiki, here to observe the gym, right?
Come this way.
Come this way.
Th-Thanks.
Th-Thanks.
I really wanted to avoid spending any money...
I really wanted to avoid spending any money.
Not like I have any choice though.
Not like I have any choice, though.
For the past week, Hibiki has attempted to work out at home.
For the past week, Hibiki has attempted to work out at home.
But she gave up running after two days, and quit strength training after three.
But she gave up running after two days, and quit strength training after three.
I just can't get motivated all by myself.
I just can't get motivated all by myself.
And so, lured in by a free enrollment campaign, Hibiki came to the newly built sports gym in front of the train station.
And so, lured in by a free enrollment campaign, Hibiki came to the newly built sports gym in front of the train station.
If I've gotta do this, I definitely want a clean gym.
If I've gotta do this, I definitely want a clean gym.
Some sweaty place would just gross me out.
Some sweaty place would just gross me out.
What a coincidence, Sakura-san.
What a coincidence, Sakura.
Another girl from Koyo Girl's Academy is here to have a look, too.
Another girl from Koyo Girls' Academy is here to have a look, too.
Wow, really?
Wow, really?
She's over there.
She's over there.
So somebody else is as curious as me.
So somebody else is as curious as me.
This'll be easy if I know her...
This'll be easy if I know her.
That glossy black hair!
That glossy black hair!
Those serene almond eyes!
Those serene almond eyes!
A figure that puts models to shame!
A figure that puts models to shame!
S-Souryuuin Akemi!
S-Soryuin Akemi!
Excels at everything.
Excels at everything.
Drop-dead gorgeous.
Drop-dead gorgeous.
So charismatic, she's been student council president since her first year.
So charismatic, she's been the student council president since her first year.
A queen who was elected Miss Koyo two years in a row!
A queen who was elected Miss Koyo two years in a row!
And her parents are bazillionaires to boot!
And her parents are bazillionaires to boot!
I just can't deal with people who are that perfect.
I just can't deal with people who are that perfect.
I feel like a peasant compared to her.
I feel like a peasant compared to her.
Why'd it have to be Souryuuin of all people?
Why'd it have to be Soryuin of all people?
Oh, my! You're Sakura-san from Class B!
Oh, my! You're Sakura from Class B!
Y-Yeah!
Y-Yeah!
I'm so glad someone from my year is here!
I'm so glad someone from my year is here!
Here to check things out, too?
Here to check things out, too?
Uh, well, you see...
Uh, well, you see...
S-So you're joining the gym, too.
S-So you're joining the gym, too.
Indeed I am, Sakura-san!
Indeed I am, Sakura!
I think exercise is the key to good health!
I think exercise is the key to good health!
And yet, did you know that fewer than 30% of women will continue to exercise for more than 30 minutes, twice a week, beyond a year?!
And yet, did you know that fewer than 30% of women will continue to exercise for more than 30 minutes, twice a week, beyond a year?!
O-Oh, really?
O-Oh, really?
I plan to continue to exercise for my entire life, so that I can follow a healthy and cultured lifestyle!
I plan to continue to exercise for my entire life, so that I can follow a healthy and cultured lifestyle!
She's a health nut.
She's a health nut.
Guess this ship is sunk already.
Guess this ship is sunk already.
All right, you two, let's go to the training room!
All right, you two, let's go to the training room!
O-Okay!
O-Okay!
Whatever.
Whatever.
It's not like we're gonna work out together.
It's not like we're gonna work out together.
I can just make sure our visits don't overlap.
I can just make sure our visits don't overlap.
Yeah, let's do that!
Yeah, let's do that!
Here's the training room.
Here's the training room.
Welcome... to Silverman Gym!
Welcome to Silverman Gym!
The hell is this?
The hell is this?
I was expecting... a pleasant sports club kind-of atmosphere.
I was expecting... a pleasant sports club kind of atmosphere.
Everywhere I look, it's just sweaty muscleheads!
Everywhere I look, it's just sweaty muscleheads!
Last rep! Give it everything you've got!
Last rep! Give it everything you've got!
Silverman Gym takes pride in its world-class training equipment.
Silverman Gym takes pride in its world-class training equipment.
Our members include many active bodybuilders and pro martial artists.
Our members include many active bodybuilders and pro martial artists.
This place is the opposite of pleasant!
This place is the opposite of pleasant!
Choosing this gym was a huge mistake!
Choosing this gym was a huge mistake!
I'm not looking for something this serious!
I'm not looking for something this serious!
Hey, Souryuuin, let's make up some reason and get out of here.
Hey, Soryuin, let's make up some reason to get out of here.
Pecs full to bursting!
Pecs full to bursting!
Traps like mountains!
Traps like mountains!
Quads like armor!
Quads like armor!
Ah...
I love it!
I love it...
Does this chick have a muscle fetish?!
This chick... Does she have a muscle fetish?!
I've made up my mind! I'll join!
I've made up my mind! I'll join!
That was quick!
That was quick!
Just how much does she like muscles?
Just how much does she like muscles?
Is this some kind of joke?
Is this some kind of joke?
Seriously, there's no frickin' way I'd join this muscle monster convention.
Seriously, there's no frickin' way I'd join this muscle monster convention.
Oh, are you here to have a look at the gym?
Oh, are you here to have a look at the gym?
Allow me to introduce myself.
Allow me to introduce myself.
I'm Machio, a trainer at Silverman Gym.
I'm Machio, a trainer at Silverman Gym.
If you have any questions, ask away!
If you have any questions, ask away!
Um...
Um...
Sign me up.
Sign me up.
Hibiki had found her Prince Charming.
Hibiki had found her Prince Charming.
Hibiki, wanna hang out somewhere today?
Hibiki, wanna hang out somewhere today?
Sorry, I got things to do.
Sorry, I've got things to do.
You do? Don't tell me you found a guy?
You do? Don't tell me you found a guy?
Nope.
Nope.
So you have chores? Part-time job?
So you have chores? Part-time job?
Nope and nope.
Nope and nope.
Uh, how should I describe this...
Uh, how should I describe this?
It's kinda like... training?
It's kinda like... training?
What?
What?
Silverman Gym.
Silverman Gym.
Boasting more than 3,000,000 members in 28 countries across the world, with trainers and first-class athletes from a variety of sports.
Boasting more than 3,000,000 members in 28 countries across the world, with trainers and first-class athletes from a variety of sports.
Frankly, I think ordinary high school girls will stick out like a sore thumb here...
Frankly, I think ordinary high school girls will stick out like a sore thumb here.
Oh, Sakura-san! I hope you had a good day at school!
Oh, Miss Sakura! I hope you had a good day at school!
Call me Hibiki. We're the same year, after all.
Call me Hibiki. We're the same year, after all.
All right then, Hibiki-san.
All right then, Miss Hibiki.
Just Hibiki is fine.
Just Hibiki is fine.
Huh, so you were going to another gym before?
Huh, so you were going to another gym before?
With my older sister. But I switched to the new Silverman Gym after it opened.
Yes, with my older sister. But when this new Silverman Gym opened, I decided to switch.
Wow, your sister does this?
Wow, your sister does this?
Must be easier to break into if your sibling's done it.
Must be easier to break into if your sibling already does it.
My sister always told me, "Pick a man by his boxer's muscle, not by his face."
My sister always told me, "Pick a man by his fighting muscles, not by his face."
You got your fetish from your sister?!
You got your fetish from your sister?!
And what's with the blushing?
And what's with the blushing?
Man... We just aren't on the same wavelength.
Man, we just aren't on the same wavelength.
But, y'know... coming here isn't all bad.
But, y'know, coming here isn't all bad.
Good morning, Sakura-san, Souryuuin-san.
Good morning, Sakura, Soryuin.
I'll be coaching you today.
I'll be coaching you today.
A pleasure to work with you!
A pleasure to work with you!
The pleasure's all ours.
The pleasure's all ours.
That look on her face...
That look on her face...
She's totally like an innocent maiden in love.
She's totally like an innocent maiden in love.
Looks like she's just here for Machio-san, too.
Looks like she's just here for Machio, too.
So I guess Souryuin's just a normal girl after all.
So I guess Soryuin's just a normal girl after all.
She's just in it for the handsome face.
She's just in it for the handsome face.
Let's get started right away with the bench press!
Let's get started right away with the bench press!
Machio's Muscle Lessons.
Machio's Muscle Lessons!
It's me, your muscle bro!
It's me, your muscle bro!
Today, we'll be learning the correct form for the bench press together!
Today, we'll be learning the correct form for the bench press together!
When did we become an edutainment anime?!
When did we become an edutainment anime?!
The basic bench press posture is as follows:
The basic bench press posture is as follows:
Keep your eyes just under the bar.
Keep your eyes just under the bar.
Squeeze your shoulder blades together, and let your back form a small arch.
Squeeze your shoulder blades together, and let your back form a small arch.
Make sure to use the safety rack!
Make sure to use the safety rack!
Slowly lower the bar as you breathe in, then exhale as you push upward in one go.
Slowly lower the bar as you breathe in, then exhale as you push upward in one go.
One bench press consists of this series of movements.
And that's the full sequence for a bench press.
Remember to tighten your abdominal muscles during the movement.
Remember to tighten your abdominal muscles during the movement.
This is called applying abdominal pressure.
This is called applying abdominal pressure.
Bench pressing can build up your triceps brachii, in other words, your upper arm, your deltoids, or shoulders, and the pectoralis major, or chest, muscles.
Bench pressing can build up your triceps brachii, on the back of your upper arms, your deltoids, in your shoulders, and your pectoralis major, in the chest.
I recommend it if you want a bigger chest!
I recommend it if you want a bigger chest!
You're obviously pandering to the audience with this erotically charged explanation!
You're obviously pandering to the audience with this erotically charged explanation!
Well then, shall we start with Sakura-san?
Well then, shall we start with Sakura?
What? Me?!
What? Me?!
Go for it, Hibiki!
Go for it, Hibiki!
Since you've only just started, we'll aim for 3 sets of 10 reps with just the bar.
Since you've only just started, we'll aim for 3 sets of 10 reps with just the bar.
Um, how heavy is the bar?
Um, how heavy is the bar?
Twenty kilograms!
Twenty kilograms!
Twenty kilograms?!
Twenty kilograms?!
I'll be spotting for you, so don't worry.
I'll be spotting for you, so don't worry.
One... Two...
One.
Nice job, Sakura-san!
Two.
Nice job, Sakura!
Your form's perfect!
Your form's perfect!
You think so?
You think so?
Five... Six...
Five.
Six.
Th-This... is super hard!
Th-This... is super hard!
I can't do any more! I really can't!
I can't do any more! I really can't!
Have mercy!
Have mercy!
Right, okay! You did great!
Right, okay! You did great!
You did sets of 7, 5, and 3 with 20 kilograms!
You did sets of 7, 5, and 3 reps with 20 kilograms!
That's pretty impressive for your first time!
That's pretty impressive for your first time!
Huh? What the hell?
Huh? What the hell?
Even without any weights, this is brutal!
Even without any weights, this is brutal!
Isn't this a human rights violation?!
Isn't this a human rights violation?!
You said you've got some experience with this, right?
You said you've got some experience with this, right?
How much for your sets?
How much for your sets?
Forty kilograms, please.
Forty kilograms, please.
Seriously? Twice as much as me?!
Seriously? Twice as much as me?!
Okay! Amazing, Souryuuin-san!
Okay! Amazing, Soryuin!
You completed 3 sets of 10!
You completed 3 sets of 10 reps!
What's with the heavy breathing?
What's with the heavy breathing?
Ah, I can feel it!
Ah, I can feel it!
My pectoralis, triceps, and even my deltoids are all screaming!
My pecs, triceps, and even my delts are all screaming!
You're starting to sound a bit crazy over there!
You're starting to sound a bit crazy over there!
Souryuuin's something else.
Soryuin's something else.
I couldn't even do half that much.
I couldn't even do half that much.
Don't beat yourself up.
Don't beat yourself up.
Nobody starts out as an expert.
Nobody starts out as an expert.
Let's keep working hard together.
Let's keep working hard together.
Make sure you stay hydrated.
Make sure you stay hydrated.
Thanks.
Thanks.
Did you start out the same way?
Did you start out the same way?
Of course!
Of course!
I could only bench press 100 kilograms at first.
I could only bench press 100 kilograms at first.
Man, was that frustrating!
Man, was that frustrating!
He's an absolute thoroughbred!
He's an absolute thoroughbred!
How demoralizing!
How demoralizing!
Don't you laugh when you see a weakling like me?
Don't you laugh when you see a weakling like me?
Of course I don't.
Of course I don't.
Nobody could laugh at someone trying their hardest!
Nobody could laugh at someone trying their hardest!
Machio-san...
Machio...
He's cool to his core!
He's cool to his core!
I'm in love!
I'm in love!
I'm gonna try one more time!
I'm gonna try one more time!
No need to overdo it!
No need to overdo it!
You must be tired from your first day, right?
You must be tired from your first day, right?
Rest your muscles for a few days, and when the fatigue wears off, you can try again.
Rest your muscles for a few days, and when the fatigue wears off, try again with me by your side!
That's right, and besides...
Yes. With me at your side.
Sides...
Your side...
Side...
Side...
Yes!
Yes!
Side chest!
Side chest!
The hell is this?
The hell is this?
Who photoshopped Prince Charming's head onto a macho gorilla body?!
Who photoshopped Prince Charming's head onto a macho gorilla body?!
Incredible!
Incredible!
Such impeccably lean, toned muscles...
Such impeccably lean, toned muscles!
Their beauty rivals even diamonds!
Their beauty rivals even diamonds!
So much eye candy, I might come...
So much eye candy, I might climax.
So she was attracted to his muscles...
So she was attracted to his muscles.
My body's so heavy...
My body's so heavy.
I'm gonna be so sore tomorrow.
I'm gonna be so sore tomorrow.
It's inevitable after your first time.
It's inevitable after your first time.
You'll hurt less if you take some BCAAs before your workout next time.
You'll hurt less if you take some BCAAs before your workout next time.
Man, if that was just the first session, then I'm worried about what happens next.
Man, if that was just the first session, I'm worried about what happens next.
Don't tell me you're thinking about quitting, Hibiki!
Don't tell me you're thinking about quitting, Hibiki!
Well, I already paid the membership fee, so I'll wait till I get my money's worth.
Well, I already paid the membership fee, so I'll wait till I get my money's worth.
Good, I'm glad to hear that.
Good, I'm glad to hear that.
I'm so happy.
I'm so happy.
My previous gym was far away, and there weren't many girls my age, let alone any of my classmates...
My previous gym was quite far away, and there weren't many girls my age, let alone any of my classmates.
So I'm thrilled to have a training buddy!
So I'm thrilled to have a training buddy!
Let's motivate each other with a little friendly competition, Hibiki!
Let's motivate each other with a little friendly competition, Hibiki!
Wait, wait, hold up!
Wait, wait, hold up!
I'm not a fitness fanatic!
I'm not a fitness fanatic!
I just want to lose some weight!
I just want to lose some weight!
Aw, don't say that.
Aw, don't say that.
Oh, right! Want a sip of my protein drink?
Oh, right! Want a sip of my protein drink?
I'm in the middle of eating here!
I'm in the middle of eating here!
Thus Julianus set about revoking Christianity's special status, earning him the name "the Apostate."
Thus, Julianus set about revoking Christianity's special status, earning him the name "the Apostate."
Let's have someone read the next part.
Let's have someone read the next part.
Sakura Hibiki-san?
Sakura Hibiki?
Oh? Okay—
Oh? Okay—
Sakura-san, what's the matter?
Sakura, what's the matter?
Uh, you see...
Uh, you see...
Hibiki, why are you so stiff?
Hibiki, why are you so stiff?
Well, I went a little overboard yesterday...
Well, I went a little overboard yesterday.
It happens.
It happens.
Newbies will go all out with weight training and feel sore the next day.
Newbies will go all out with weight training and feel sore the next day.
Can I really keep this up?
Can I really keep this up?
Man, it's wicked hot this year.
Man, it's wicked hot this year.
Ah, yummy-yum.
Ah, yummy-yum.
Hey, Hibiki! Is your—
Hey, Hibiki! Your... zipper's totally about to burst!
Isn't your zipper about to burst?!
Huh?
Huh?
And just look at your ass and thighs!
And just look at your ass and thighs!
You're gonna blow!
You're gonna blow!
Stop acting like my body's unexploded ordnance!
Stop acting like my body's unexploded ordnance!
Crap, I thought my clothes felt a little more snug this year...
Crap, I thought my clothes felt a little more snug this year.
But my summer uniform makes my indulgence all the more obvious!
But my summer uniform makes my indulgence all the more obvious!
That does it! I'm totally gonna slim down by summer vacation!
That does it! I'm totally gonna slim down by summer vacation!
Then the boys at the beach will be all over me!
Then the boys at the beach will be all over me!
And to do that... I'm gonna hit the gym!
And to do that, I'm gonna hit the gym!
We're going to try squats today!
We're going to try squats today!
Where'd your clothes go?!
Where'd your clothes go?!
Squats... I'm pretty sure I've heard of those.
Squats? I'm pretty sure I've heard of those.
Don't pro wrestlers do them?
Don't pro wrestlers do them?
Hey, Machio-san...
Hey, Machio.
Isn't Akemi here today?
Isn't Akemi here today?
Oh, Souryuuin-san's already started her workout.
Oh, Soryuin's already started her workout.
She's over there.
She's over there.
Seriously, what's with the heavy breathing?
Seriously, what's with the heavy breathing?
She's doing squats right now.
She's doing squats right now.
She is? That's not how I imagined them at all.
She is? That's not how I imagined them at all.
Souryuuin-san's form is ideal.
Soryuin's form is ideal.
That's a textbook example of a squat.
That's a textbook example of a squat.
Wow, really?
Wow, really?
For half-squats, lower your hips and inhale until your thighs are roughly parallel to the floor.
For half squats, lower your hips and inhale until your thighs are roughly parallel to the floor.
It should look like you're lowering your butt, not bending your knees.
It should look like you're lowering your butt, not bending your knees.
Exhale as you stand up, but be careful you don't hyperextend your knees.
Exhale as you stand up, but be careful you don't hyperextend your knees.
Squats work out your quadriceps, in other words your thighs, hamstrings, also called your posterior thighs, and gluteus maximus, better known as your buttocks.
Squats work your quadriceps femoris, that is, the front of the thighs, your hamstrings, the back of your thighs, and your gluteal muscles, the buttocks.
But why do these explanations have to be so erotic?!
But why do these explanations have to be so erotic?!
Right, you're next, Sakura-san!
Right, you're next, Sakura!
O-Okay!
O-Okay!
Hibiki, you can do it!
Hibiki, you can do it!
Squats can be a little difficult, so check your form in the mirror first without the bar.
Squats can be a little difficult, so check your form in the mirror first without the bar.
Seriously?
Seriously?
Man, oh man. This'll be a piece of cake.
Man, oh, man. This'll be a piece of cake.
Squatting without any weights is just too easy.
Squatting without any weights is just too easy.
Go for it, Hibiki!
Go for it, Hibiki!
Well, whatever.
Well, whatever.
Let's get this over with then and move on.
Let's get this over with, then, and move on.
Here I go.
Here I go.
One... Two...
One.
Two.
Thighs parallel to the floor!
Thighs parallel to the floor!
Three...
Three.
All right, slowly bring your butt down!
All right, slowly bring your butt down!
Seven...
S-Seven.
Eight...
E-Eight.
N-Nine!
N-Nine!
T-T-Ten!
T-T-Ten!
Okay! You did great!
Okay! You did great!
That was brutal!
That was brutal!
Isn't this harder than the bench press?!
Isn't this harder than the bench press?!
Oh, that's right! I forgot to mention that squats are a killer workout!
Oh, that's right! I forgot to mention that squats are a killer workout!
How could you leave that out?!
How could you leave that out?!
There are quite a lot of people who skip squats, and only focus on their upper body, right?
There are quite a lot of people who skip squats and only focus on their upper body, right?
If you neglect your lower body, you'll develop an unbalanced physique with skinny legs, commonly known as "chicken legs."
If you neglect your lower body, you'll develop an unbalanced physique with skinny legs, commonly known as "chicken legs."
That does kinda look like a chicken.
That does kinda look like a chicken.
So now that you understand how important squats are, let's try some with the bar next!
So now that you understand how important squats are, let's try some with the bar next!
Huh?!
Huh?!
He can't be serious!
He can't be serious!
If squatting without the bar was hard, then this'll kill me!
If squatting without the bar was hard, then this'll kill me!
Squats are an incredible way to firm up your butt and thighs.
Squats are an incredible way to firm up your butt and thighs.
Let's both do our best!
Let's both do our best!
Huh?
Huh?
If I can firm up my lower body...
If I can firm up my lower body, I'll get slimmer!
I'll get slimmer!
And sexier!
And sexier!
Let's do this!
Let's do this!
One! Two!
One!
Three! Four!
Two!
That's the spirit, Hibiki!
That's the spirit, Hibiki!
Three!
Ah, youth!
Ah, youth!
Four!
Geez, today totally wore me out.
Geez, today totally wore me out.
You did a great job. You worked so hard.
You did a great job. You worked so hard.
You can say that all you want, but it's pretty sad that I can't do even half of what you do.
You can say that all you want, but it's pretty sad that I can't do even half of what you do.
That's all right! Keep at it, and your body will adapt soon enough!
That's all right! Keep at it, and your body will adapt soon enough!
The important thing is to stick with it!
The important thing is to stick with it!
Let's both keep working hard, Hibiki!
Let's both keep working hard, Hibiki!
Yeah, yeah, I get it.
Yeah, yeah, I get it.
Oh, that's right!
Oh, that's right!
There's this great ramen place up ahead.
There's this great ramen place up ahead.
Wanna grab a bite?
Wanna grab a bite?
Hibiki...
Hibiki.
I've been meaning to ask you about this, about how many times do you eat each day?
I've been meaning to ask you about this...
How many times would you say you eat each day?
Huh? Let's see...
Huh? Let's see...
Besides breakfast, lunch, and dinner, I think I snack around three times a day?
Besides breakfast, lunch, and dinner, I think I snack around three times a day?
Sometimes four.
Sometimes four.
In other words, you eat six times a day?
In other words, you eat six times a day?
H-Hey, there's nothing I can do about it!
H-Hey, there's nothing I can do about it!
I'm a growing girl, so I get hungry!
I'm a growing girl, so I get hungry!
That's why I'm trying to burn off what I eat with exerci—
That's why I'm trying to burn off what I eat with exerci—
You're amazing!
You're amazing!
Wha—?
Huh?
You've been blessed with an incredible appetite!
You've been blessed with an incredible appetite!
You're like the blue-blooded protagonist of a shonen manga!
You're like the blue-blooded protagonist of a shonen manga!
I-I don't quite get the reference...
I-I don't quite get the reference...
No matter how hard you work out, if you neglect your meals, then it's all for nothing!
No matter how hard you work out, if you neglect your meals, then it's all for nothing!
Eating is what matters most when it comes to building muscle!
Eating is what matters most when it comes to building muscle!
Hibiki!
Hibiki!
You're full of unharnessed potential!
You're full of unharnessed potential!
Let's master the art of muscles together!
Let's master the Way of the Muscle together!
So that one day we'll be the strongest, most macho of all!
So that one day we'll be the strongest, most macho of all!
Hell no!
Hell no!
It was at that moment, Hibiki knew she had definitely joined the wrong gym.
It was at that moment that Hibiki knew she had definitely joined the wrong gym.
Hi, everyone! Been working those muscles?
Hi, everyone! Been working those muscles?
During this segment, we'll review the episode's workout!
During this segment, we'll review the episode's workout!
Today, we're doing squats!
Today, we're doing squats!
Do you all remember my explanation from earlier?
Do you all remember my explanation from earlier?
Make sure you don't let your knees stick out too far in front!
Make sure you don't let your knees stick out too far in front!
Are you ready?
Are you ready?
Then let's go!
Then let's go!
One. Two.
One.
As you squat, imagine lowering your hip until your butt is about parallel to the floor or even a little lower, Three.
As you squat, imagine lowering your hips
Two.
until your butt is about parallel to the floor, or even a little lower, Three.
then return to your original position.
then return to your original position.
Four.
Four.
Keep a good tempo.
Keep a good tempo.
Five.
Five.
Your goal is ten squats!
Your goal is ten squats!
Here comes the hard part!
Here comes the hard part!
You can do it! Hang in there!
You can do it! Hang in there!
Six.
Seven.
Seven.
Eight.
Eight.
Nine!
Nine.
Ten!
Ten!
Three sets every day will help your diet!
Three sets every day will help your diet!
And as always...
And as always...
Nice bulk!
Nice bulk!
# 02
# 02
All right!
All right!
I'm gonna train hard today!
I'm gonna train hard today!
Oh! But before that...
Oh! But before that...
Time to jump on the scale.
Time to jump on the scale.
I haven't weighed myself at all recently...
I haven't weighed myself at all recently.
I've been working hard at the gym, so I've probably lost heaps.
I've been working hard at the gym, so I've probably lost heaps.
Oh?
Oh?
What?
What?
I've gained weight!
I've gained weight!
The discovery that she'd somehow gained weight, despite exercising so much, hit Hibiki like a freight train.
The discovery that she'd somehow gained weight, despite exercising so much, hit Hibiki like a freight train.
Now that I think about it, my body's gotten pretty solid lately.
Now that I think about it, my body's gotten pretty solid lately.
My goal was to slim down, but I'm on track to become a macho gorilla at this rate.
My goal was to slim down, but I'm on track to become a macho gorilla at this rate.
This is really bad!
This is really bad!
I gotta ask Machio-san for advice!
I gotta ask Machio for advice!
Oh, that's what was troubling you!
Oh, that's what was troubling you!
So your physique's improved, but your weight's increased in a short amount of time?
So your physique's improved, but your weight's increased in a short amount of time?
That just proves that your muscles are growing and you're losing body fat!
That just proves that your muscles are growing and you're losing body fat!
Right...
Right...
Muscle is far more dense than fat.
Muscle is far denser than fat, meaning it weighs more.
R-Really?!
R-Really?!
As your muscles grow in size, naturally, your weight also increases.
As your muscles grow in size, naturally, your weight also increases.
Or to put it another way, even though fat and muscle weigh the same amount, muscle has less volume!
Or to put it another way, even though fat and muscle weigh the same amount, muscle has less volume!
Even though these two weigh the same, the more muscular one will seem slimmer to you.
Even though these two weigh the same, the more muscular one will seem slimmer to you.
Recently, you see places advertising that you can lose a certain amount of weight in only two months.
Recently, you see places advertising that you can lose a certain amount of weight in only two months.
Generally, those gyms incorporate extreme dietary restrictions into their programs.
Generally, those gyms incorporate extreme dietary restrictions into their programs.
Dieting by itself isn't a bad thing, but...
Dieting by itself isn't a bad thing, but...
But?
But?
It's true that an extreme diet will lead to losing a large amount of weight, but your muscle mass will suffer as well due to the lack of nutrients.
It's true that an extreme diet will lead to losing a large amount of weight, but your muscle mass will suffer as well due to the lack of nutrients.
And as your muscles decrease, your metabolism does too.
And as your muscles decrease, your metabolism does too.
Consequently, many people rebound right after returning to their original diet.
Consequently, many people rebound right after returning to their original diet.
Worse yet, their lower metabolism means it's even harder to lose weight than before.
Worse yet, their lower metabolism means it's even harder to lose weight than before.
For real? That's awful!
For real? That's awful!
Exercising and eating a balanced diet is the best way to build up a nice body.
Exercising and eating a balanced diet are the best ways to build a nice body.
If you maintain a regular exercise routine, your figure will naturally improve on its own without the need for an extreme diet.
If you maintain a regular exercise routine, your figure will naturally improve on its own without the need for an extreme diet.
Th-That makes sense.
Th-That makes sense.
There are all sorts of different diets out there, but I personally think you should always incorporate exercise into your lifestyle.
There are all sorts of different diets out there, but I personally think you should always incorporate exercise into your lifestyle.
You're both still growing, so you should avoid extreme dieting.
You're both still growing, so you should avoid extreme dieting.
Eat lots and exercise lots!
Eat lots and exercise lots!
Let's muscle!
Let's muscle!
In that case, we should start working out right now!
In that case, we should start working out right now!
Okay, let's go!
Okay, let's go!
Yes, side—
Yes, side—
It's more efficient to start your routine with your larger muscle groups.
It's more efficient to start your routine with your larger muscle groups.
Like your back, for instance.
Like your back, for instance.
Training my back muscles, huh?
Training my back muscles, huh?
That's right, if we're training our backs...
That's right, if we're training our backs...
Ah!
Ah!
I'd recommend doing lat pulldowns.
I'd recommend doing lat pulldowns.
Lat pulldowns?
Lat pulldowns?
Machio's Muscle Lessons.
Machio's Muscle Lessons!
It's me, your muscle bro!
It's me, your muscle bro!
Today, we'll learn how to to do a lat pulldown!
Today, we'll learn how to do a lat pulldown!
When performing a front pulldown, bring the bar down in front of your neck until it touches your chest.
When performing a front pulldown, bring the bar down in front of your neck until it touches your chest.
At the same time, lean slightly back and pull the bar towards you.
At the same time, lean slightly back and pull the bar toward you.
When returning to the original position, do so with a slow, controlled movement.
When returning to the original position, do so with a slow, controlled movement.
By consciously keeping your shoulder blades retracted, you can engage your back muscles more efficiently
By consciously keeping your shoulder blades retracted, you can engage your back muscles more efficiently.
By doing lat pulldowns, you can work out your central back muscles, such as the latissimus dorsi and teres major.
By doing lat pulldowns, you can work out your central back muscles, such as the latissimus dorsi and teres major.
All right, got it!
All right, got it!
Let's give it a shot!
Let's give it a shot!
Wait a minute!
Wait a minute!
What's wrong?
What's wrong?
Yeeaahh!
Yeah!
Back lat spread!
Back lat spread!
If I do too many of these, will my back muscles end up looking like Machio-san's?
If I do too many of these, will my back muscles end up looking like Machio's?
I don't want to get quite that buff...
I don't want to get quite that buff!
Right... Left...
Right. Left.
Don't worry, Hibiki!
Don't worry, Hibiki!
Machio-san's muscles are in a class by themselves, attainable only by people who spend their entire lives training.
Machio's muscles are in a class by themselves, attainable only by people who spend their entire lives training.
Wow, their entire lives?
Wow, their entire lives?
Now that summer is here, lots of people rush to the gym, but get worried and say, "I don't want to gain too much muscle."
Now that summer is here, lots of people rush to the gym, but get worried and say, "I don't want to gain too much muscle."
However, I'd like to tell them not to worry, as with that amount of training, they're in absolutely no danger of gaining too much!
However, I'd like to tell them not to worry, as with that amount of training, they're in absolutely no danger of gaining too much!
You sound like a spokesperson for the gym.
You sound like a spokesperson for the gym.
But anyway, if that's not your goal, why don't you try training for muscular endurance?
But anyway, if that's not your goal, why don't you try training for muscular endurance?
Performing lots of reps with lighter weights will increase muscle endurance.
Performing lots of reps with lighter weights will increase muscle endurance.
I see!
I see!
Even with lighter weights, doing so many reps still tires you out!
Even with lighter weights, doing so many reps still tires you out!
Start out with a weight that you can do about 20 reps with.
Start out with a weight that you can do about 20 reps with.
By the way, there's another exercise that works your back called the deadlift.
By the way, there's another exercise that works your back called the deadlift.
But you'll seriously injure yourself if your form's bad, so I wouldn't recommend it to a beginner.
But you'll seriously injure yourself if your form's bad, so I wouldn't recommend it to a beginner.
Th-That's scary.
Th-That's scary.
Just what kind of workout is that?
Just what kind of workout is that?
Don't worry about it!
Don't worry about it!
Abdominal and thighs!
Abdominal and thighs!
Focus on improving your overall fitness first.
Focus on improving your overall fitness first.
Yeah, I can leave the hard stuff until after I've gotten better.
Yeah, I can leave the hard stuff until after I've gotten better.
Most muscular!
Most muscular!
Phew, I'm beat!
Phew, I'm beat!
You did great today!
You did great today!
Ah, I feel so refreshed!
Ah, I feel so refreshed!
Wait, what's this?
Wait, what's this?
Silverman Gym comes equipped with a protein bar.
Silverman Gym comes equipped with a protein bar.
Welcome to Machio's Protein Bar.
Welcome to Machio's Protein Bar.
Today, I would recommend our whey protein shake with BCAAs.
Today, I would recommend our whey protein shake with BCAAs.
Whoa, that's good!
Whoa, that's good!
Machio-san's protein shakes are always the best!
Machio's protein shakes are always the best!
Hey, Hibiki, do you know what "golden time" is?
Hey, Hibiki, do you know what the "anabolic window" is?
"Golden time"?
The what?
If you consume protein within 30 minutes of finishing your workout, it has a dramatic effect on your muscle growth.
Consuming protein within 30 minutes of finishing your workout can help support muscle recovery and growth.
Wow, only 30 minutes!
Wow, within 30 minutes, huh?
But 30 minutes is pretty strict.
But 30 minutes is pretty strict.
It really is!
It really is!
Protein, huh?
Protein, huh?
Oh, I know! Let's get a little more protein after this!
Oh, I know! Let's get a little more protein after this!
Huh?
Huh?
Yeah!
Yeah!
Time to pack on the protein!
Time to pack on the protein!
What part of this is a little?
What part of this is a little?
Just how much does she plan to eat?
Just how much does she plan to eat?
Is she a competitive eater?
Is she a competitive eater?
Hibiki has yet to realize that there may be other reasons she has not lost weight.
Hibiki has yet to realize that there may be other reasons she has not lost weight.
Hello, Hibiki?
Hello, Hibiki?
Hey, Akemi.
Hey, Akemi.
When are you going to the gym today?
What time are you going to the gym?
Well, I was gonna go, but I think I overdid it with yesterday's workout.
Well, I was gonna go, but I think I overdid it with yesterday's workout.
My muscles are way more sore than usual.
My muscles are way more sore than usual.
Oh, I'm sorry to hear that.
Oh, I'm sorry to hear that.
You'll burn out if you push yourself too hard.
You'll burn out if you push yourself too hard.
In that case, you'd be better off resting today.
In that case, you'd be better off resting today.
But still...
But still, I'd hate to spend a perfectly good Sunday just lazing around.
I'd hate to spend a perfectly good Sunday just lazing around.
I don't have work today, either.
I don't have work today, either.
How do you usually spend your Sundays?
How do you usually spend your Sundays?
Let's see, I do stuff like going to the movies with my friend.
Let's see, I do stuff like going to the movies with my friend.
Is that so?
Is that so?
But today she turned me down because she has to help out at home.
But today she turned me down because she has to help out at home.
If that's the case, why don't we train somewhere else today?
If that's the case, why don't we train somewhere else today?
What?
What?
Oh, man, I hadn't even considered the pool!
Oh, man, I hadn't even considered the pool!
Swimming trains every muscle in your body.
Swimming trains every muscle in your body.
It's easy to adjust the amount of resistance to your body, and lots of people do it alongside weight training.
It's easy to adjust the amount of resistance to your body, and lots of people do it alongside weight training.
Oh, that makes sense!
Oh, that makes sense!
Sure, I may seem calm on the surface, but... my swimsuit's too tight!
Sure, I may seem calm on the surface, but my swimsuit's too tight!
Good thing we came before school swim classes started.
Good thing we came before school swim classes started.
I need to buy a new one.
I need to buy a new one.
And anyway...
And anyway...
You sure have a great figure.
You sure have a great figure.
We're the same age, but couldn't be further apart.
We're the same age, but couldn't be further apart.
D-Don't look! My triceps are much less pumped than usual today!
D-Don't look! My triceps are much less pumped than usual today!
There's seriously no way I'd notice that!
There's seriously no way I'd notice that!
Sorry for staring.
Sorry for staring.
I wonder if I'll end up looking like you if I train hard enough.
I wonder if I'll end up looking like you if I train hard enough.
My muscles are still developing!
My muscles are still developing!
Let's work hard toward getting next-level macho bodies together!
Let's work hard toward getting next-level macho bodies together!
No, I'm not trying to become macho.
No, I don't want to be macho.
By the way, did you know?
By the way, did you know?
By paying attention to someone's physique, you can tell what kind of sport they do.
By paying attention to someone's physique, you can tell what kind of sport they do.
Just from that?
Just from that?
Take her, for example.
Take her, for example.
She's probably a competitive cyclist.
She's probably a competitive cyclist.
For real?!
For real?!
See how her leg muscles are particularly well-developed?
See how her leg muscles are particularly well-developed?
That's a general trait shared by cyclists.
That's a general trait shared by cyclists.
So you can tell by her leg muscles...
So you can tell by her leg muscles...
Hm? Hey, wait!
Hm? Hey, wait!
Skaters have crazy leg muscles, too!
Speed skaters have crazy leg muscles, too!
How perceptive of you.
How perceptive of you.
I admit I wasn't sure, either.
I admit I wasn't sure at first, either.
But look! Her lower legs have tan lines!
But look! Her lower legs have tan lines!
You're right!
You're right!
Someone who wears cycling gear would get tan lines like that.
Someone who wears cycling gear would get tan lines like that.
S-Sounds logical.
S-Sounds logical.
I'm amazed you could figure that out from her body alone!
I'm amazed you could figure that out from her body alone!
See? Isn't this fun?
See? Isn't this fun?
How about that slender woman?
How about that slender woman?
She's quite lean, so she must do a weight-class sport.
She's quite lean, so she likely does a sport with weight classes.
Her prominent knuckles make me think it's karate, as opposed to boxing.
Her knuckle calluses make me think it's karate, as opposed to boxing.
Then what about the woman chilling out over there?
Then what about the woman chilling out over there?
Her muscle mass is impressive, especially her back and upper arms.
Her muscle mass is impressive, especially her back and upper arms.
Maybe she does a sport with pulling techniques, like judo or wrestling.
Maybe she does a sport with pulling techniques, like judo or wrestling.
That's so cool, Akemi!
That's so cool, Akemi!
You should become a detective!
You should become a detective!
In the end they're just simples guesses, so I could be wrong.
In the end, they're just simple guesses, so I could be wrong.
Man, just seeing their well-built bodies make me feel motivated!
Man, just seeing their well-built bodies makes me feel motivated!
I won't be outdone by them!
I won't be outdone by them!
Let's hurry up and go swimming, too!
Let's hurry up and go swimming, too!
First, some stretching...
First, some stretching!
Stop right there!
Stop right there!
Cease your stretching!
Cease your stretching!
What's wrong, Akemi?
What's wrong, Akemi?
Hibiki, do you know why we do stretches?
Hibiki, do you know why we do stretches?
Why? For this, right?
Why? For this, right?
To stretch out and loosen up our muscles so we don't get hurt while exercising.
To stretch out and loosen up our muscles so we don't get hurt while exercising.
I'm afraid you're mistaken.
I'm afraid you're mistaken.
Huh?
Huh?
Stretching before you exercise is useless.
Static stretching before you exercise is meaningless.
If anything, it's downright harmful!
If anything, it's downright harmful!
What?!
What?!
By stretching before your body has warmed up, you may end up hurting your tendons and joints instead.
By stretching before your body has warmed up, you may end up hurting your tendons and joints instead.
Seriously?!
Seriously?!
Furthermore, stretching is linked to lower performance.
Furthermore, stretching is linked to lower performance.
According to research by the University of Zagreb in Croatia, stretching for more than 45 seconds before exercising decreases muscle strength by an average of 5.5%, and both explosive muscular performance and jumping power by about 3%.
According to research by the University of Zagreb in Croatia, stretching for more than 45 seconds before exercising decreases muscle strength by an average of 5.5%, and both explosive muscular performance and jumping power by about 3%.
So you mean stretching makes your muscles tight instead?!
So you mean stretching makes your muscles tight instead?!
Almost everyone at the gym stretches before working out, though!
Almost everyone at the gym stretches before working out, though!
That's right. There are many people that still don't know it's bad for you.
That's right. There are many people who still don't know it's bad for you.
Well, that sucks.
Well, that sucks.
Does that mean we shouldn't do anything before exercising?
Does that mean we shouldn't do anything before exercising?
Not at all!
Not at all!
We can do dynamic stretching instead!
We can do dynamic stretching instead!
Dynamic stretching?
Dynamic stretching?
Dynamic stretches are exercises that move your limbs, warm up your body, and boost your muscles' flexibility.
Dynamic stretches are exercises that move your limbs, warm up your body, and boost your muscles' flexibility.
Warming up is linked to injury prevention and increased performance.
Warming up is linked to injury prevention and increased performance.
Huh...
Really?
Here's what I recommend doing!
Here's what I recommend doing!
Forward and backward shoulder circles.
Forward and backward shoulder circles.
Side bends to stretch your abs.
Side bends to stretch your abs.
Shoulder circles with elbows bent.
Shoulder circles with elbows bent.
These stretch your shoulder blades.
These stretch your shoulder blades.
Toe touches.
Toe touches.
These stretch your hamstrings.
These stretch your hamstrings.
Well?
Well?
Completely different from normal static stretches, right?
Completely different from normal static stretches, right?
They are!
They are!
I feel like my muscles have loosened up!
I feel like my muscles have loosened up!
Right?
Right?
By the way, you know radio calisthenics?
By the way, do you know radio calisthenics?
That's dynamic stretching, too.
That's dynamic stretching, too.
Oh! The movements are definitely similar!
Oh! The movements are definitely similar!
So has your heart rate increased?
So has your heart rate increased?
Yup! And I'm all warmed up!
Yup! And I'm all warmed up!
Man, dynamic stretching is great!
Man, dynamic stretching is great!
I feel like I've exercised plenty just from this!
I feel like I've exercised plenty just from this!
I'll try them at the gym next time!
I'll try them at the gym next time!
Sorry. My swimsuit just ripped.
Sorry. My swimsuit just ripped.
Let's go buy a replacement.
Let's go buy a replacement.
Yeah.
Yeah.
Make sure to stretch in loose clothing.
Make sure to stretch in loose clothing.
Ex-Special Forces, you say?
Ex-Special Forces, you say?
The perfect appetizer.
The perfect appetizer.
The Seven Commandos 4: The Great Escape of Fury!
The Seven Commandos 4: The Great Escape of Fury!
Starring Harnold Dogegenchonegger.
Starring Harnnold Dogegenchonegger.
Part four of an action series about an elite ex-mercenary, thrown into the past and forced to face off against an evil guerrilla army.
Part four of an action series about an elite ex-mercenary, thrown into the past and forced to face off against an evil guerrilla army.
Okay.
Okay.
Oh...
Oh...
Oh my gawd!
Oh my gawd!
They wrapped up the loose threads perfectly at the very end!
They wrapped up the loose threads perfectly at the very end!
What a godly movie!
What a godly movie!
Why did this go straight to video in Japan?!
Why did this go straight to video in Japan?!
And To Be Continued!
And To Be Continued!
They'll definitely make a sequel!
They'll definitely make a sequel!
So this means the ending of the last one was just a dream after all, right?!
So this means the ending of the last one was just a dream after all, right?!
Hey now, don't jump to conclusions!
Hey now, don't jump to conclusions!
Let's rewatch them from the start and carefully analyze them!
Let's rewatch them from the start and carefully analyze them!
We're gonna be up all night!
We're gonna be up all night!
Her name's Uehara Ayaka.
This is Uehara Ayaka.
We became friends after ending up in the same high school class.
We became friends after ending up in the same high school class.
What movies would I recommend?
What movies would I recommend?
Well, have you seen Bodorowsky's El Possum?
Well, have you seen Bodorowsky's El Possum?
That answer!
That answer!
She's a true film buff!
She's a true film buff!
Actually, this is the first time I've
Actually, this is the first time I've visited her house.
Whenever we hang out, we go to the movies.
All right, found 'em all!
Yeah!
So, w