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How Heavy Are the Dumbbells You Lift? - Spirale vs Animorphs

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Spirale

Animorphs

# 01

Delish!

Nothing beats an after-school grub crawl!

Hey, Hibiki...

Have you put on weight again?

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?!

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.

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.

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?

Oh, crap. This is no laughing matter.

That does it! I'm going on a diet!

Starting tomorrow.

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.

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.

But she gave up running after two days, and quit strength training after three.

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.

If I've gotta do this, I definitely want a clean gym.

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?

She's over there.

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!

Those serene almond eyes!

A figure that puts models to shame!

S-Souryuuin Akemi!

S-Soryuin Akemi!

Excels at everything.

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!

And her parents are bazillionaires to boot!

I just can't deal with people who are that perfect.

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!

I'm so glad someone from my year is here!

Here to check things out, too?

Uh, well, you see...

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!

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?

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.

Guess this ship is sunk already.

All right, you two, let's go to the training room!

O-Okay!

Whatever.

It's not like we're gonna work out together.

I can just make sure our visits don't overlap.

Yeah, let's do that!

Here's the training room.

Welcome... to Silverman Gym!

Welcome to Silverman Gym!

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!

Last rep! Give it everything you've got!

Silverman Gym takes pride in its world-class training equipment.

Our members include many active bodybuilders and pro martial artists.

This place is the opposite of pleasant!

Choosing this gym was a huge mistake!

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!

Traps like mountains!

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!

That was quick!

Just how much does she like muscles?

Is this some kind of joke?

Seriously, there's no frickin' way I'd join this muscle monster convention.

Oh, are you here to have a look at the gym?

Allow me to introduce myself.

I'm Machio, a trainer at Silverman Gym.

If you have any questions, ask away!

Um...

Sign me up.

Hibiki had found her Prince Charming.

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?

Nope.

So you have chores? Part-time job?

Nope and nope.

Uh, how should I describe this...

Uh, how should I describe this?

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Spirale

# 01
Delish!
Nothing beats an after-school grub crawl!
Hey, Hibiki...
Have you put on weight again?
Wai— Seriously? Where exactly?
N-No... Where? Is that something you can just tell?
Besides... you're definitely plumper than you were last year.
Why'd I gain weight again?!
I haven't been doing anything though!
Maybe because you aren't doing anything...
And you eat too much.
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.
Th-That reminds me, when was the last time I weighed myself?
Why don't you give it a try?
Oh, crap. This is no laughing matter.
That does it! I'm going on a diet!
Starting tomorrow.
Sakura Hibiki. Weighs 55.4 kg.
What awaits her on the long road of dieting ahead of her?
Little does she know...
So you're Sakura Hibiki-san, here to observe the gym, right?
Come this way.
Th-Thanks.
I really wanted to avoid spending any money...
Not like I have any choice though.
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.
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.
If I've gotta do this, I definitely want a clean gym.
Some sweaty place would just gross me out.
What a coincidence, Sakura-san.
Another girl from Koyo Girl's Academy is here to have a look, too.
Wow, really?
She's over there.
So somebody else is as curious as me.
This'll be easy if I know her...
That glossy black hair!
Those serene almond eyes!
A figure that puts models to shame!
S-Souryuuin Akemi!
Excels at everything.
Drop-dead gorgeous.
So charismatic, she's been student council president since her first year.
A queen who was elected Miss Koyo two years in a row!
And her parents are bazillionaires to boot!
I just can't deal with people who are that perfect.
I feel like a peasant compared to her.
Why'd it have to be Souryuuin of all people?
Oh, my! You're Sakura-san from Class B!
Y-Yeah!
I'm so glad someone from my year is here!
Here to check things out, too?
Uh, well, you see...
S-So you're joining the gym, too.
Indeed I am, Sakura-san!
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?!
O-Oh, really?
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.
Guess this ship is sunk already.
All right, you two, let's go to the training room!
O-Okay!
Whatever.
It's not like we're gonna work out together.
I can just make sure our visits don't overlap.
Yeah, let's do that!
Here's the training room.
Welcome... to Silverman Gym!
The hell is this?
I was expecting... a pleasant sports club kind-of atmosphere.
Everywhere I look, it's just sweaty muscleheads!
Last rep! Give it everything you've got!
Silverman Gym takes pride in its world-class training equipment.
Our members include many active bodybuilders and pro martial artists.
This place is the opposite of pleasant!
Choosing this gym was a huge mistake!
I'm not looking for something this serious!
Hey, Souryuuin, let's make up some reason and get out of here.
Pecs full to bursting!
Traps like mountains!
Quads like armor!
Ah...
I love it...
This chick... Does she have a muscle fetish?!
I've made up my mind! I'll join!
That was quick!
Just how much does she like muscles?
Is this some kind of joke?
Seriously, there's no frickin' way I'd join this muscle monster convention.
Oh, are you here to have a look at the gym?
Allow me to introduce myself.
I'm Machio, a trainer at Silverman Gym.
If you have any questions, ask away!
Um...
Sign me up.
Hibiki had found her Prince Charming.
Hibiki, wanna hang out somewhere today?
Sorry, I got things to do.
You do? Don't tell me you found a guy?
Nope.
So you have chores? Part-time job?
Nope and nope.
Uh, how should I describe this...
It's kinda like... training?
What?
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.
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!
Call me Hibiki. We're the same year, after all.
All right then, Hibiki-san.
Just Hibiki is fine.
Huh, so you were going to another gym before?
With my older sister. But I switched to the new Silverman Gym after it opened.
Wow, your sister does this?
Must be easier to break into if your sibling's done it.
My sister always told me, "Pick a man by his boxer's muscle, not by his face."
You got your fetish from your sister?!
And what's with the blushing?
Man... We just aren't on the same wavelength.
But, y'know... coming here isn't all bad.
Good morning, Sakura-san, Souryuuin-san.
I'll be coaching you today.
A pleasure to work with you!
The pleasure's all ours.
That look on her face...
She's totally like an innocent maiden in love.
Looks like she's just here for Machio-san, too.
So I guess Souryuin's just a normal girl after all.
She's just in it for the handsome face.
Let's get started right away with the bench press!
Machio's Muscle Lessons.
It's me, your muscle bro!
Today, we'll be learning the correct form for the bench press together!
When did we become an edutainment anime?!
The basic bench press posture is as follows:
Keep your eyes just under the bar.
Squeeze your shoulder blades together, and let your back form a small arch.
Make sure to use the safety rack!
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.
Remember to tighten your abdominal muscles during the movement.
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.
I recommend it if you want a bigger chest!
You're obviously pandering to the audience with this erotically charged explanation!
Well then, shall we start with Sakura-san?
What? Me?!
Go for it, Hibiki!
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?
Twenty kilograms!
Twenty kilograms?!
I'll be spotting for you, so don't worry.
One... Two...
Nice job, Sakura-san!
Your form's perfect!
You think so?
Five... Six...
Th-This... is super hard!
I can't do any more! I really can't!
Have mercy!
Right, okay! You did great!
You did sets of 7, 5, and 3 with 20 kilograms!
That's pretty impressive for your first time!
Huh? What the hell?
Even without any weights, this is brutal!
Isn't this a human rights violation?!
You said you've got some experience with this, right?
How much for your sets?
Forty kilograms, please.
Seriously? Twice as much as me?!
Okay! Amazing, Souryuuin-san!
You completed 3 sets of 10!
What's with the heavy breathing?
Ah, I can feel it!
My pectoralis, triceps, and even my deltoids are all screaming!
You're starting to sound a bit crazy over there!
Souryuuin's something else.
I couldn't even do half that much.
Don't beat yourself up.
Nobody starts out as an expert.
Let's keep working hard together.
Make sure you stay hydrated.
Thanks.
Did you start out the same way?
Of course!
I could only bench press 100 kilograms at first.
Man, was that frustrating!
He's an absolute thoroughbred!
How demoralizing!
Don't you laugh when you see a weakling like me?
Of course I don't.
Nobody could laugh at someone trying their hardest!
Machio-san...
He's cool to his core!
I'm in love!
I'm gonna try one more time!
No need to overdo it!
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.
That's right, and besides...
Sides...
Side...
Yes!
Side chest!
The hell is this?
Who photoshopped Prince Charming's head onto a macho gorilla body?!
Incredible!
Such impeccably lean, toned muscles...
Their beauty rivals even diamonds!
So much eye candy, I might come...
So she was attracted to his muscles...
My body's so heavy...
I'm gonna be so sore tomorrow.
It's inevitable after your first 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.
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.
Good, I'm glad to hear that.
I'm so happy.
My previous gym was 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!
Let's motivate each other with a little friendly competition, Hibiki!
Wait, wait, hold up!
I'm not a fitness fanatic!
I just want to lose some weight!
Aw, don't say that.
Oh, right! Want a sip of my protein drink?
I'm in the middle of eating here!
Thus Julianus set about revoking Christianity's special status, earning him the name "the Apostate."
Let's have someone read the next part.
Sakura Hibiki-san?
Oh? Okay—
Sakura-san, what's the matter?
Uh, you see...
Hibiki, why are you so stiff?
Well, I went a little overboard yesterday...
It happens.
Newbies will go all out with weight training and feel sore the next day.
Can I really keep this up?
Man, it's wicked hot this year.
Ah, yummy-yum.
Hey, Hibiki! Is your—
Isn't your zipper about to burst?!
Huh?
And just look at your ass and thighs!
You're gonna blow!
Stop acting like my body's unexploded ordnance!
Crap, I thought my clothes felt a little more snug this year...
But my summer uniform makes my indulgence all the more obvious!
That does it! I'm totally gonna slim down by summer vacation!
Then the boys at the beach will be all over me!
And to do that... I'm gonna hit the gym!
We're going to try squats today!
Where'd your clothes go?!
Squats... I'm pretty sure I've heard of those.
Don't pro wrestlers do them?
Hey, Machio-san...
Isn't Akemi here today?
Oh, Souryuuin-san's already started her workout.
She's over there.
Seriously, what's with the heavy breathing?
She's doing squats right now.
She is? That's not how I imagined them at all.
Souryuuin-san's form is ideal.
That's a textbook example of a squat.
Wow, really?
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.
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.
But why do these explanations have to be so erotic?!
Right, you're next, Sakura-san!
O-Okay!
Hibiki, you can do it!
Squats can be a little difficult, so check your form in the mirror first without the bar.
Seriously?
Man, oh man. This'll be a piece of cake.
Squatting without any weights is just too easy.
Go for it, Hibiki!
Well, whatever.
Let's get this over with then and move on.
Here I go.
One... Two...
Thighs parallel to the floor!
Three...
All right, slowly bring your butt down!
Seven...
Eight...
N-Nine!
T-T-Ten!
Okay! You did great!
That was brutal!
Isn't this harder than the bench press?!
Oh, that's right! I forgot to mention that squats are a killer workout!
How could you leave that out?!
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."
That does kinda look like a chicken.
So now that you understand how important squats are, let's try some with the bar next!
Huh?!
He can't be serious!
If squatting without the bar was hard, then this'll kill me!
Squats are an incredible way to firm up your butt and thighs.
Let's both do our best!
Huh?
If I can firm up my lower body...
I'll get slimmer!
And sexier!
Let's do this!
One! Two!
Three! Four!
That's the spirit, Hibiki!
Ah, youth!
Geez, today totally wore me out.
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.
That's all right! Keep at it, and your body will adapt soon enough!
The important thing is to stick with it!
Let's both keep working hard, Hibiki!
Yeah, yeah, I get it.
Oh, that's right!
There's this great ramen place up ahead.
Wanna grab a bite?
Hibiki...
I've been meaning to ask you about this, about how many times do you eat each day?
Huh? Let's see...
Besides breakfast, lunch, and dinner, I think I snack around three times a day?
Sometimes four.
In other words, you eat six times a day?
H-Hey, there's nothing I can do about it!
I'm a growing girl, so I get hungry!
That's why I'm trying to burn off what I eat with exerci—
You're amazing!
Wha—?
You've been blessed with an incredible appetite!
You're like the blue-blooded protagonist of a shonen manga!
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!
Eating is what matters most when it comes to building muscle!
Hibiki!
You're full of unharnessed potential!
Let's master the art of muscles together!
So that one day we'll be the strongest, most macho of all!
Hell no!
It was at that moment, Hibiki knew she had definitely joined the wrong gym.
Hi, everyone! Been working those muscles?
During this segment, we'll review the episode's workout!
Today, we're doing squats!
Do you all remember my explanation from earlier?
Make sure you don't let your knees stick out too far in front!
Are you ready?
Then let's go!
One. Two.
As you squat, imagine lowering your hip until your butt is about parallel to the floor or even a little lower, Three.
then return to your original position.
Four.
Keep a good tempo.
Five.
Your goal is ten squats!
Here comes the hard part!
You can do it! Hang in there!
Seven.
Eight.
Nine!
Ten!
Three sets every day will help your diet!
And as always...
Nice bulk!

# 02
All right!
I'm gonna train hard today!
Oh! But before that...
Time to jump on the scale.
I haven't weighed myself at all recently...
I've been working hard at the gym, so I've probably lost heaps.
Oh?
What?
I've gained weight!
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.
My goal was to slim down, but I'm on track to become a macho gorilla at this rate.
This is really bad!
I gotta ask Machio-san for advice!
Oh, that's what was troubling you!
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!
Right...
Muscle is far more dense than fat.
R-Really?!
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!
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.
Generally, those gyms incorporate extreme dietary restrictions into their programs.
Dieting by itself isn't a bad thing, 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.
And as your muscles decrease, your metabolism does too.
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.
For real? That's awful!
Exercising and eating a balanced diet is the best way to build up 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.
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.
You're both still growing, so you should avoid extreme dieting.
Eat lots and exercise lots!
Let's muscle!
In that case, we should start working out right now!
Okay, let's go!
Yes, side—
It's more efficient to start your routine with your larger muscle groups.
Like your back, for instance.
Training my back muscles, huh?
That's right, if we're training our backs...
Ah!
I'd recommend doing lat pulldowns.
Lat pulldowns?
Machio's Muscle Lessons.
It's me, your muscle bro!
Today, we'll learn how to to do a lat pulldown!
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.
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 doing lat pulldowns, you can work out your central back muscles, such as the latissimus dorsi and teres major.
All right, got it!
Let's give it a shot!
Wait a minute!
What's wrong?
Yeeaahh!
Back lat spread!
If I do too many of these, will my back muscles end up looking like Machio-san's?
I don't want to get quite that buff...
Right... Left...
Don't worry, Hibiki!
Machio-san's muscles are in a class by themselves, attainable only by people who spend their entire lives training.
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."
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.
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.
I see!
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.
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.
Th-That's scary.
Just what kind of workout is that?
Don't worry about it!
Abdominal and thighs!
Focus on improving your overall fitness first.
Yeah, I can leave the hard stuff until after I've gotten better.
Most muscular!
Phew, I'm beat!
You did great today!
Ah, I feel so refreshed!
Wait, what's this?
Silverman Gym comes equipped with a protein bar.
Welcome to Machio's Protein Bar.
Today, I would recommend our whey protein shake with BCAAs.
Whoa, that's good!
Machio-san's protein shakes are always the best!
Hey, Hibiki, do you know what "golden time" is?
"Golden time"?
If you consume protein within 30 minutes of finishing your workout, it has a dramatic effect on your muscle growth.
Wow, only 30 minutes!
But 30 minutes is pretty strict.
It really is!
Protein, huh?
Oh, I know! Let's get a little more protein after this!
Huh?
Yeah!
Time to pack on the protein!
What part of this is a little?
Just how much does she plan to eat?
Is she a competitive eater?
Hibiki has yet to realize that there may be other reasons she has not lost weight.
Hello, Hibiki?
Hey, Akemi.
When are you going to the gym today?
Well, I was gonna go, but I think I overdid it with yesterday's workout.
My muscles are way more sore than usual.
Oh, I'm sorry to hear that.
You'll burn out if you push yourself too hard.
In that case, you'd be better off resting today.
But still...
I'd hate to spend a perfectly good Sunday just lazing around.
I don't have work today, either.
How do you usually spend your Sundays?
Let's see, I do stuff like going to the movies with my friend.
Is that so?
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?
What?
Oh, man, I hadn't even considered the pool!
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.
Oh, that makes sense!
Sure, I may seem calm on the surface, but... my swimsuit's too tight!
Good thing we came before school swim classes started.
I need to buy a new one.
And anyway...
You sure have a great figure.
We're the same age, but couldn't be further apart.
D-Don't look! My triceps are much less pumped than usual today!
There's seriously no way I'd notice that!
Sorry for staring.
I wonder if I'll end up looking like you if I train hard enough.
My muscles are still developing!
Let's work hard toward getting next-level macho bodies together!
No, I'm not trying to become macho.
By the way, did you know?
By paying attention to someone's physique, you can tell what kind of sport they do.
Just from that?
Take her, for example.
She's probably a competitive cyclist.
For real?!
See how her leg muscles are particularly well-developed?
That's a general trait shared by cyclists.
So you can tell by her leg muscles...
Hm? Hey, wait!
Skaters have crazy leg muscles, too!
How perceptive of you.
I admit I wasn't sure, either.
But look! Her lower legs have tan lines!
You're right!
Someone who wears cycling gear would get tan lines like that.
S-Sounds logical.
I'm amazed you could figure that out from her body alone!
See? Isn't this fun?
How about that slender woman?
She's quite lean, so she must do a weight-class sport.
Her prominent knuckles make me think it's karate, as opposed to boxing.
Then what about the woman chilling out over there?
Her muscle mass is impressive, especially her back and upper arms.
Maybe she does a sport with pulling techniques, like judo or wrestling.
That's so cool, Akemi!
You should become a detective!
In the end they're just simples guesses, so I could be wrong.
Man, just seeing their well-built bodies make me feel motivated!
I won't be outdone by them!
Let's hurry up and go swimming, too!
First, some stretching...
Stop right there!
Cease your stretching!
What's wrong, Akemi?
Hibiki, do you know why we do stretches?
Why? For this, right?
To stretch out and loosen up our muscles so we don't get hurt while exercising.
I'm afraid you're mistaken.
Huh?
Stretching before you exercise is useless.
If anything, it's downright harmful!
What?!
By stretching before your body has warmed up, you may end up hurting your tendons and joints instead.
Seriously?!
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%.
So you mean stretching makes your muscles tight instead?!
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.
Well, that sucks.
Does that mean we shouldn't do anything before exercising?
Not at all!
We can do dynamic stretching instead!
Dynamic stretching?
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.
Huh...
Here's what I recommend doing!
Forward and backward shoulder circles.
Side bends to stretch your abs.
Shoulder circles with elbows bent.
These stretch your shoulder blades.
Toe touches.
These stretch your hamstrings.
Well?
Completely different from normal static stretches, right?
They are!
I feel like my muscles have loosened up!
Right?
By the way, you know radio calisthenics?
That's dynamic stretching, too.
Oh! The movements are definitely similar!
So has your heart rate increased?
Yup! And I'm all warmed up!
Man, dynamic stretching is great!
I feel like I've exercised plenty just from this!
I'll try them at the gym next time!
Sorry. My swimsuit just ripped.
Let's go buy a replacement.
Yeah.
Make sure to stretch in loose clothing.
Ex-Special Forces, you say?
The perfect appetizer.
The Seven Commandos 4: The Great Escape of Fury!
Starring Harnold 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.
Okay.
Oh...
Oh my gawd!
They wrapped up the loose threads perfectly at the very end!
What a godly movie!
Why did this go straight to video in Japan?!
And To Be Continued!
They'll definitely make a sequel!
So this means the ending of the last one was just a dream after all, right?!
Hey now, don't jump to conclusions!
Let's rewatch them from the start and carefully analyze them!
We're gonna be up all night!
Her name's Uehara Ayaka.
We became friends after ending up in the same high school class.
What movies would I recommend?
Well, have you seen Bodorowsky's El Possum?
That answer!
She's a true film buff!
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, what order should we watch them in?
By release date, or chronologically?
Which would be 3, 4, 2, 1...
Sorry, Ayaka. I need a hand real quick.
Wh-What gives, Sis?!
Oh, you're watching those movies again?
I have a friend over right now!
Thanks for having me!
Hey, nice to have you!
Why don't you have her come watch?
Huh?
I'll pay you extra. C'mon.
H-Hey, wait a sec!
Damn it, just when we were rarin' to go.
Sorry, Hibiki! I gotta help her out.
It'll only be a second!
Oh, no, I don't mind.
Wait, come to think of it...
What's your family's business, anyway?
Oh, that's right, you don't know yet.
Then why don't you come take a look?
The place is right behind my house.
That's it, wind up more!
I don't know what I expected, but it sure wasn't this.
Is that all you got?! C'mon!
I see...
You didn't know about our family business.
Uh, no.
Our dad's a former pro boxer, and he opened this gym after he retired.
He forced us to learn how to box as well.
When he's out, we serve as the coaches.
Makes sense.
Now I remember — Ayaka says she helps out with the family business sometimes.
I didn't think it was something this hardcore...
Still, the vibe here is something else.
Do you have a lot of strong members?
Hmm, I wonder... We have a few world champions, I guess.
Uh, I think this makes your gym world-class.
Listen up! Pick up the pace, you scumbags!
Yes, ma'am!
And she runs it like we're in Sparta!
Ugh, I'm so tired.
Hey, Ayaka, I didn't know you were a boxer!
Is that why you like action movies?
What? No, no.
Movies are my actual hobby.
My dad just made me learn boxing.
It's a pain in the ass.
You say that, and yet you've got some fancy footwork happening.
You've got it down to muscle memory.
Huh?
Ayaka, your abs are amazing!
Oh, you think so?
It's not like I do anything special to train them, though.
You don't do sit-ups and stuff?!
Let's see...
If you want to work out your core, then dragon flags might be good.
Dragon flags? What are those?!
You lie down on the floor like this, and grab onto something above your head, like a pole.
Then, bending both legs slightly, slowly lower them until they're just touching the ground, before engaging your core and bringing them back up.
Then, you gradually return to your original position, deliberately forming a straight line with your back and legs.
Hup.
Three sets of 10 should be good for starters.
I can't even do one!
I'm a mere mortal here!
Huh? Are dragon flags really that hard?
It's a basic sit-up in our gym.
I thought everyone could do it.
So there are people who can't...
You guys have no idea what's normal!
And I wasn't asking you anyway, hardcore boxer dudes!
Hmm, I wonder what other exercise would work...
Something simple and straightforward, please!
Oh, I got it!
Why don't you do a plank?
A plank?
Here's how.
Straighten out your body, supporting it with your elbows and toes.
This is the basic posture that you keep.
Keep your abs tight, with your elbows at 90 degrees, and don't lift your chin.
Begin by holding this pose for 30 seconds.
Wanna try?
Ow! This is a lot harder than it looks!
Planks are pretty easy on your lower back as well.
Okay, 30 seconds are up!
Phew!
Sakura-san, why don't you take a swing at a punching bag while you're here?
What?!
If you want to burn some body fat, you gotta do aerobic exercise, too.
Hey now, let's not rush her.
C'mon, I'll tell you what to do, so give it a shot.
O-Okay.
Then I guess I'll have a go...
That's what I like to hear!
What?! Oh, no, I broke it!
Sakura-san...
Let's work on the world championship for now!
What do you mean "for now"?!
Hibiki's unexpected gift had come to light.
Today, we'll review the plank exercise that Uehara-san taught us!
This exercise is easy to do at home, so try it with us!
All ready?
First, we'll go over the basic posture.
Keep these three points in mind!
Hold it for 30 seconds, like I did!
Here we go!
Ready, start!
Make sure your back doesn't move up or down.
Focus on keeping your body straight.
Tighten your stomach!
Keep your form in check!
Hang in there, we've only just begun!
Careful that your back doesn't move up and down!
Body in a straight line!
Here comes the hard part!
That proves it's working!
Ten seconds left!
Tighten your stomach again!
Good job, good job!
This is when you need to hold out!
Three!
Two!
One!
Zero!
All done!
Phew, I feel like that really worked my core!
Keep doing these, and you can build up your trunk!
And as always...
Nice bulk!

# 03
I put on weight again recently...
Tachibana Satomi.
Koyo Girl's Academy's world history teacher. Single
Really? You wouldn't know just by looking.
It's seriously obvious when I'm undressed.
Undressed? It's not like you have anyone to show it off to.
You sure know how to hit where it hurts, Aina-sensei.
If you're that worried, then why don't you start exercising?
Silverman Gym?
Apparently, it's a world-famous gym chain.
A branch just opened up around here.
Wait, isn't this a little too close to the school?
That means you'll have an easier commute.
I don't know...
What if I run into my students or their parents?
I prefer a clear line between my work and private life.
Even if the parents do, no high school girl would ever go to a gym.
Looks like they have a free trial. Why not take a look?
Well, maybe I'll go try it out after work's over...
Going to the gym today?
Of course!
Of course my students would be here.
Tachibana-sensei!
Did you join the gym, too?
If I remember correctly, this girl is Sakura Hibiki from class 2B.
Her grades are mediocre.
Yo-yo!
And this is Souryuuin Akemi from Class 2A, the student council president and a model student.
I'm surprised these two are friends.
I-I just came today for the free trial.
Oh, so that's why!
We joined just recently too!
This is a great opportunity, so you should get macho together with us!
Uh, right.
Wait, macho?
Sensei, don't mind her.
She has a massive muscle fetish.
I-Is that so?
I feel you. You're a teacher, but you're a woman, too.
Let's both get nice bodies and then break as many hot guys' hearts as we can!
Uh, she's just making matters worse.
But seriously, imagine going to the same gym as my students...
Sensei, this way!
Oh, well. After the free trial, I'll leave.
Allow me to introduce myself! I'm your trainer today, Machio Naruzou.
It's a pleasure to meet you!
Tachibana-sensei is a teacher at our school.
Is that true?
Then you should all train together today!
Sign me up!
Satomi had found her Prince Charming.
Have you ever played any sports?
No, none.
It's a bit embarassing, but I've been worried about my weight lately.
I tried doing some strength training at home over the weekend, but it's been four days and my mucles are still sore.
I get that!
My mom always complains about how injuries don't heal as fast when you're old.
Sakura-san, are you trying to pick a fight?
D-Did I say something wrong?!
What kind of exercises did you do at home?
Yup, that was your bad, Hibiki.
Um, push-ups, squats, sit-ups, and back workouts.
I see.
Which muscles are particularly sore?
Honestly, everything I exercised hurts.
Since I usually don't do any exercise.
Is it better not to exercise when my muscles are sore?
Oh no, that's not the case.
What's important is how you exercise.
You can exercise the parts of your body that aren't sore.
Machio's Muscle Lessons.
Hi, everyone! You shredded yet?
Today we'll learn how to exercise your biceps brachii with dumbbell curls!
Why is he naked?! And what's "shredded" mean?!
Don't sweat it, Sensei. He always does this.
Stand with the dumbbells in your hands.
Let your shoulders relax.
When you lift the dumbbell, make sure you don't swing your elbows back and forth.
Using momentum will reduce the focus on your biceps brachii.
For better results, add in supination, or rotation.
This can help to prevent injuries.
When lowering the dumbbell, don't completely extend your elbow, otherwise you might damage your joint.
But I'm still sore from doing push-ups...
Not to worry!
You use your triceps for push-ups, and your biceps for dumbbell curls.
When you contract your biceps, your triceps extend.
By taking advantage of this, you can train both muscles as a pair.
This balance is key in weight training.
Let's put our bodies through a well-balanced workout and climb the peaks of macho-ness together!
I'm not trying to become macho, though.
Try it with 2 kilo dumbbells today.
Two kilos? Will it work with ones this light?
Absolutely!
The most important part of weight training is using proper form, not how much weight you lift.
Lots of people, especially men, attempt to lift heavy weights right from the start.
Ah, I can understand that.
Forcing yourself to lift a heavy weight will cause you to use momentum to cheat your reps, which cuts muscle stimulation in half.
Look, those two are using proper form with a weight they can handle.
Th-That's true.
I also make sure to train with proper form and a manageable weight.
I do dumbbell curls with 50 kilo weights.
Are we even the same species?
Well then, let's try it for real.
You can alternate arms until you're used to it.
Okay!
One... Two...
Three... Four...
Five... Six...
E-Even with light weights, it's tough with so many repetitions!
You don't even need to buy dumbbells for this much weight.
A bottle filled with water also works.
It would!
Whoa, Sensei, you're working hard!
Are you both done?
Of course! We finished three perfect sets!
That's impressive!
Your stamina's really increased, Sakura-san!
What's this? Excuse me, Tachibana-sensei?
Sorry to interrupt your training...
Huh? What's wrong, Souryuuin-san?
I couldn't help but notice the strange tan lines on your stomach.
O-Oh no!
There sure is. That must be one unusual swimsuit.
Uh, you see, I...
I've been trying on a lot of different ones.
For what? Is your boyfriend into that or something?
No, um, it's not like that...
Hey now, you shouldn't be teasing adults like that.
Tachibana-sensei is free to have whatever kind of hardcore hobby she likes!
Huh?
To each their own!
Right!
Machio-san...
I'm glad that you covered for me, but I think there's just been a huge misunderstanding.
I'm super-duper tired!
Well, Sensei, see you later!
Ah, nice work today!
Travel home safely!
We won't tell anyone about your hardcore hobby!
I'm telling you, you've got it all wrong!
Ugh, I'm starving.
You pushed yourself hard today.
Wanna grab some food?
Let's see...
Oh I know! Let's go to mos burger today!
T-That was close!
But my secret's safe!
Of course, I could never tell my students... that their teacher's hobby is cosplay!
My costumes felt a little too tight at the last event.
I need to get in shape for the next one!
Tachibana Satomi, 29 years old.
Also a famous cosplayer known by the alias Yuria Riko.
She begins her quest to prepare her body for a major summer event.
Huh, I did notice that you two seemed to be hanging out a lot lately.
So you've been going to the same gym?
Thanks for letting me join you two for lunch, Uehara-san.
You can just call me Ayaka. I hope we get along.
C'mon, the formal introduction can wait until after we eat!
Fine, fine.
Yeesh, your appetite knows no bounds.
Then let's eat!
Yahoo, lunch time!
Huh? Something feels off here...
Hibiki, has your bento box gotten bigger again?
It's multi-tiered now.
Oh, I swapped my old one for this huge one I found at home.
The stuff I pack hasn't really changed much though.
Here's what's I have.
Is this a sports meet?!
This is one meal for you?
Yup, this includes breakfast.
I'm always sleeping in super late, so I don't have time for breakfast.
I'm late!
Even so, isn't this a bit much?!
I've got no choice! I'm trying not to eat anything until lunchtime!
Recently, I stopped snacking entirely to lose weight, and I only eat once a day!
Huh, for someone with no willpower like you...
Heh heh. Well, you'll see.
I'll have a nice body by summer!
If I may, Hibiki?
That diet has the exact opposite effect.
I mean, it's what sumo wrestlers do to put on weight!
What?
Welcome to Akemi's Diet Lessons!
When you binge eat by ingesting a large amount of food on an empty stomach, your blood sugar levels rise dramatically.
This leads the pancreas to secrete an excessive amount of insulin, which is a hormone that carries energy to cells.
The large amount of insulin being secreted isn't only for your muscle cells, a lot of the energy is sent to your fat cells as well.
This is your body's mechanism for storing energy in the form of fat as a result of overeating.
In other words, your habit of skipping breakfast and eating a huge lunch makes it very easy to gain weight.
Oh yeah, I can see that.
Ugh!
No! I've completely screwed up!
I'll never slim down by summer now!
Never fear, Hibiki!
You still have time until summer comes!
Why don't you try a bodybuilder diet?
B-Bodybuilder diet?!
Is how I imagined it.
That's some stereotype.
Why is he screaming while he eats?
Did you know, Hibiki?
Bodybuilders don't pride themselves on strength alone.
Professional bodybuilders who are cutting before a competition generally aim for under 3% body fat.
U-Under 3%?!
For real? That's on par with a pre-fight boxer.
You could say bodybuilders are diet pros.
Speaking of which, here's my bento.
Whoa!
Wow, unlike Hibiki's it's got some color in there.
I made sure it was nutritionally balanced.
Hibiki's is full of deep-fried food, but yours has lots of stuff that's been steamed or grilled.
You're right!
Even though the ingredients may be identical, the number of calories can differ based on how it's prepared.
That makes sense.
When the amount of nutrients is the same, the low-cal version is the better option.
Yeah, but even if it's good for me, three meals of this stuff won't get me through the day.
I eat snacks too, you know.
Seriously?! And you still have this figure?!
Besides breakfast, lunch, and dinner, I snack twice, so I'm eating five times total.
The bodybuilder diet is the opposite of binge eating.
You decrease the amount of food you consume in one meal by eating more often.
This prevents blood sugar spikes because you never eat on an empty stomach.
Some examples of snacks include protein bars and canned mackerel.
And there's also protein shakes, of course!
The point is to choose foods that are high in protein and low in calories!
I'm surprised it's okay to eat so much.
Right, I get it now!
I'm gonna switch to a bodybuilder diet and lose weight by summer!
But that's, like, so hard!
She gave up before she even started!
I can't eat any fried chicken or ramen...
Cheer up, Hibiki!
There's no need to cut high calorie foods out of your diet completely.
Having a cheat day where you can eat anything makes your diet more effective!
When you're on a low-calorie diet...
I haven't had enough calories lately.
Your body will eventually think this, and enter energy-saving mode.
The cheat day counteracts this.
By indulging yourself, you trick your body into thinking it has enough calories.
Oh, I have enough now!
Indulging yourself helps you lose weight?!
Eating as much of your favorite foods as you want seems to relieve stress, too.
When starting out, it's good to have one cheat day per week.
All right! I feel like I can do this!
Today is the day I revamp my diet!
Let's dig in!
I'll start my cheat day today!
Time to stuff myself!
No, wait a second, Hibiki!
Your body needs to get used to a low-calorie diet first, otherwise there's no point in having...
This girl just doesn't get it.
The day that Hibiki reaches her goal is still far away.
Thank goodness!
I lost enough in time for the event.
I cut it close, but I managed to trim my figure down to an acceptable level.
It's still far from ideal, though.
Thanks to the careful coaching of that lovely trainer, Machio-san, hitting the gym after work five days a week wasn't too bad.
Going to the same gym as my students was a bit of a pain in the neck, though.
Oh, whatever. They didn't figure out my hobby in the end, anyway.
Having students know about this would have been the worst.
Whoa, that cosplayer's getting tons of attention!
Wow, what a bold costume.
What are they doing here?!
Huh? I thought I heard a familiar voice...
Wh-Why are those girls here?
Could they be looking for me?
Oh!
Ha! Found you!
We were looking for you, Machio-san!
Hey, you both showed up!
Why'd you suddenly decide to cosplay?
My friend invited me to try it out, but they caught a summer cold and couldn't come.
E-Even he's here...
Machio-san, is that costume what I think it is?
Recognize it?
It's from the world's first muscle manga, Ripped from the Straight Bar!
What even is that?!
Oh, I know that series!
My brother bought every volume!
It's a popular manga that was serialized in the training bible Monthly Muscle Man.
Even your average Joe would know about it!
I've never heard of it...
Oh, it's Ripped from the Straight Bar!
The Muscle King? That's some great taste.
Excuse me, can I take your picture?
Let me take a picture of you, please!
Huh? Is it really this popular?!
Look this way please!
Could you please strike a pose?
Of course!
All right, here I go!
How much do your muscles weigh?!
Complete with a bizarre quote!
It's that line!
He busted out the famous line!
So cool!
A mirror image of the original!
And it's a hit with the crowd as well!
Man, this takes me back!
Machio-san really resembles him!
Why do you two know about this?
Am I the only one who doesn't?!
Hey, could you please do that scene?
Ah, that scene!
Then I'll use something long.
By long, you mean a barbell?
This isn't even a cosplay anymore! And where'd you even get that?!
Then please allow me to reenact one of the story's most famous scenes.
My deltoids are all outta juice!
That makes zero sense and sounds lame as hell!
That's it! The Muscle King's famous scene!
The Final Front Press!
And they absolutely loved it! Who's the Muscle King, anyway?!
Machio's Muscle Lessons.
Now let's learn how to do a front press!
Why'd we suddenly transition to this?!
The front press trains your shoulder muscles!
We're really doing this?
Hold the bar from above with an overhand grip.
Position it just above your collarbone.
Keep your chest up and your elbows out front.
Don't completely extend your elbows when lifting the bar.
Lower the bar and return to your original position.
That's how you do a front press!
Watch out! Avoid bending your upper body, otherwise your could hurt your lower back.
Keep your upper body straight by paying attention to your abs and spine.
The front press can work out your front and middle deltoids.
As your shoulders grow wider, your waist will look skinny in comparison.
I'd also recommend this exercise to women!
He's turned this into a training lesson!
I'm exhausted.
Thankfully, Machio-san attracted so much attention that I didn't blow my cover...
But I completely let my guard down. To think I'd run into my students here.
Well, they didn't see me, so maybe I'm safe.
Wait, isn't that Tachibana-sensei?
Oh, you're right!
Hey! Fancy seeing you here!
So you came, too!
I'm... I'm done for.
Huh? Why the suitcase and backpack?
Heh heh. So that's it...
You came to buy doujinshi, didn't you?
You must be into BL.
So you like it, too?
Don't tell anyone at school, okay?
While a new misunderstanding was born, Satomi was relieved that her hobby still remained a secret.
Machio became a minor sensation the next day after appearing all over the Internet.
But seriously, who even is the Muscle King?!
Today, we'll review the dumbbell curl!
Have anything you could use as a weight?
Something about 2 kilos would be just right!
It should weigh as much as a big bottle filled with water.
You can also fill a bag with books.
Are you all ready?
Stand with your feet shoulder-width apart.
Relax your shoulders, and slowly bend your elbows as you lift.
Give it a try! It's tougher than it sounds!
We'll start with the right arm.
Ready, set...
Go!
One!
Two!
Gently turn your wrists toward you.
Three!
Four!
Don't bend your elbows too much, or cheat with momentum!
Five!
Six!
Here we go!
Seven!
Your muscles are happy, too!
Eight!
Don't lose your rhythm!
Nine!
You can push harder!
Ten!
This really is hard...
Eleven!
Muscle King, lend me your strength!
Twelve!
Keep an eye on the angle of your elbow!
Thirteen!
Fourteen!
Last one!
Fifteen!
Nice job!
Keep this up, and you'll get firm arms!
And as always...
Nice bulk!
Now do your left arm!
Try it during the commercial break!
Switch it to your left hand.
Ready, go!

# 04
Summer is already halfway over.
Hibiki still remains boyfriendless.
I did my back yesterday, so I'll work on my chest today.
I guess I'll start with the bench press.
Be sure to stay aware of your surroundings when doing dynamic stretches.
Oh, it's Akemi.
'Sup! Whatcha standin' here for?
Hm?
What's with this huge crowd?!
Gyms have what are known as "peak hours."
Normally, peak hours follow a schedule such as this.
However, this is summer vacation.
That alone changes everything.
One person decides to get in shape over the summer, another seeks the cool of an air-conditioned gym, and yet another longs for summer romance.
This means both regulars and people who don't normally go to the gym all come at the same convenient time to exercise.
This period is called prime time.
So that's the situation.
We're smack in the middle of prime time.
Ah, so it's prime time...
But this is quite the problem.
There's a line for the bench presses and dumbbells, and all the stationary bikes and treadmills are in use, so we can't do any aerobic exercise.
True, there's not much available to use.
Everyone's eager to use the benches, dumbbells, and cardio equipment.
They're popular with newbies and experts alike.
And the power racks are full of regulars.
It'd be nice if they all stayed this motivated, but most of these people will stop coming as soon as summer's over.
Has this happened to you before?
I wanted to work on my chest today, too...
Same here, but with things how they are...
There's no need to give up just yet, you two!
Try using the chest machine today!
Huh? These look like bench presses.
Exactly! These machines function just like a bench press.
I've never used one of these.
Really? A muscle maniac like you hasn't?
Of course I haven't!
Something as sublime as chest training should be done with free weights!
Machines are heresy!
I-Is that so?
A lot of people share her opinion.
It's true that free weights offer more overall muscle stimulation than machines.
But machines have a charm that free weights lack!
Charm?
Yes! Free weights are your foundation, and machines are your supports.
If you want results, using each for its intended purpose is a must!
It's a must!
Must...
Mus...
Muscular!
They're huge! So huge!
Machio-san, you don't need to follow up everything with a pose.
Machio's Muscle Lessons.
On that note, I'll explain the appeal of the chest machine!
Its proper name is the chest press machine.
Even if you haven't joined a gym, you may be able to try one as a visitor!
While the bench press works your pectoralis major, it also recruits other muscles for balance.
Consequently, it's not only the pectoralis major, but also the surrounding muscles such as the deltoids and triceps brachii that share the burden.
In contrast, a chest machine has a fixed movement, which eliminates the need to keep your balance.
That means it puts far less pressure on your deltoids and triceps brachii compared to the bench press.
The main difference between the chest machine and bench press is that the former is more efficient at applying pressure to your chest muscles.
To attain your goals, remember to make use of both free weights and machines, and always strive towards a life of muscle building!
Nice job, keep it up!
It's doing your chest muscles good!
Great! Beautiful form!
Just a bit more!
It's working, it's working!
Feel that pump like a tightly packed box!
Right, okay!
Whoa, it's true!
It's totally different from the bench press!
The stimulation is far more focused on my chest.
Right? It's important to change things up once in a while.
The chest machine!
Such a sublime exercise!
Weren't you saying machines were heresy?
The chest machines are rarely ever as crowded as the bench presses.
Everybody loves the bench press.
Double biceps!
The bench presses are full, but the chest machines are empty.
This happens all the time.
When the bench is a no, give the machine a go!
Don't limit yourself to just free weights. Show the machines some love too!
Side triceps!
Can't you explain anything without posing?!
Oh! Barely anyone's at the free weights area now!
Looks like prime time is over, then.
Now we can use the free weights, too.
Then why don't you do some dumbbell presses next?
Right!
Oh, there you are!
Yo! Seems like you're in a fine form today.
Oh my!
Ayaka! What are you doing here?
Well, about that...
Don't tell me you lost your dojo?
Wrong era.
Our gym's gained a lot of students, and it's gotten pretty cramped.
So we decided to offer additional boxing classes here at Silverman Gym.
Ah, so you're the one from Glory Gym!
I've heard about you.
Wow, it's like you're opening a gym in a gym!
Which means I'm going to become a member too while I'm here.
Good to be here.
How wonderful!
So you're joining, too!
Then this'll be double the fun!
By the way, that trainer is super hot!
Macho, macho...
He's totally got that modern Prince Charming vibe.
Trust me, you may as well throw those delusions out.
Macho...
Hibiki, you shouldn't go that far...
Huh? What does that mean?
Well, you'll have to see for yourself.
Yet another one of my students is here!
Sorry to keep you waiting!
Yo! Let's get going then.
This is the first time we've all gone to the gym together!
Let's all get macho together!
I'm not aiming to get macho, though...
Today I'm gonna use the bench press!
Oh, that'll be nice! And you, Hibiki?
Dumbbell flyes for me!
What terrible luck...
The local pool, gym, and community centre are all closed today...
I guess these things just happen.
This really isn't our day.
What should we do?
I'd hate to just go home.
Should we hang out somewhere?
Oh, in that case why not come to my house?
Huh?
Hey, Akemi...
You live in a mansion straight out of a manga.
You think so?
I've lived here ever since I was born, so I've never noticed.
Spoken like a true princess...
My parents retired early and are currently traveling around the world.
Only my sister and I live here right now.
Just the two of you in this huge house...
You said your sister likes working out too, right?
Couldn't you have just made your own training room with this much space?
A home gym, yes?
I can't say I disagree, but my sister and I believe that if you want to work out, you should hit the gym.
Not every film lover prefers a home theater over the real thing, after all.
Th-That's true...
That example fits perfectly.
That aside, I wonder what we should do today.
You can't do much more than push-ups and squats at home, can you?
And stuff like dragon flags.
I told you, I can't do those!
Oh, I know!
Just wait there!
I found it! I finally found it!
This is from my sister's personal library.
I think it has some useful information.
Seems like pretty serious stuff...
What's it say?
This book introduces exercises that target the various muscle groups, and is suitable for all levels.
Huh...
Hey, this is a creepy author photo!
Just who is Ozu Toshio?!
His book is popular even among trainers!
Let me put this in.
I'm Ozu Toshio, associate professor of English Literature in the Literature Department at Koyo Women's University.
Now, some of you don't live near a gym, or may have days when you'd rather not go.
For the sake of readers like you, I will introduce simple exercises you can do in the comfort of your own home!
That's it! That's what we're lookin' for!
Y-You're a genius, Ozu Toshio!
But what's up with that pose?
That's kinda boring, it's mainly about push-ups and stuff.
I guess you're limited in what you can do without a gym.
Isn't there anything besides push-ups, sit-ups, and squats?
Ah! What about this?
This exercise is called a dip.
Line up two chairs of equal height like so, then stand between them.
Suspend yourself in the air.
Now make sure to bend forward slightly.
Where'd they all come from?!
Wait, doesn't one of them look familiar?
Bend your elbows, and slowly lower your body.
This is called a negative movement.
Aim for ten dips!
They started doing it in sync!
This is kinda... surreal.
Avoid relying on momentum.
Swinging will ruin the stability of the movement, and halve the resistance your body encounters.
If you can't do regular dips, then try doing them with your feet on the floor.
This is called a reverse push-up.
The negative movement is especially important.
Focus on lowering your body as slowly as possible without easing up.
Dips put focus on your pectoralis major and triceps brachii.
Do bench presses and dumbbell presses at the gym, then combine them with push-ups and such at home, yes?
Yes...
Don't forget to work out your mind as well as your body!
Strive to become a total fighter who possesses both brains and brawn!
I don't think I can stomach any more of this.
What a wonderful video!
Let's try that right away!
Uh...
Right, that was ten!
Your movements were so light!
That was amazing, Ayaka!
Nothing less from a boxer!
Don't say that, you guys did ten easily.
Akemi's a given, but you've gotten stronger, too, Hibiki.
Y-You think so?
Let's do something besides normal dips.
Oh!
Why don't we try this, too?
It's a weighted version.
I see, makes sense that you can exercise like this, too.
Ozu Toshio really knows his stuff!
I got a backpack!
All right! Then I'm going first!
Okay, here I go!
One...
When doing dips, make sure your chairs are strong enough to handle the load.
I'm sorry! I broke your chairs!
I'll pay you back with my work money!
Don't worry about it.
I'm the one who should apologize.
Goodness, what an absolute treasure!
A steal at its current price of hundreds of millions of yen!
Very few of these exist!
Wh-Wh-What?
That chair looks sorta familiar...
Wh-What?
Ah! I can see it now!
The ocean!
Sensei! We can see the ocean!
Right, that's great.
I finally take my summer vacation, and I end up running into them again...
I go all the way to the next prefecture's beach in search of a romantic encounter, but I haven't seen anyone else so far.
These are pretty good!
Yay, I'll have some!
Me too!
Sure!
Oh well.
I'm sure we'll go our separate ways at the beach.
Hm? What's on your mind, Akemi?
Well, I've been wondering for a while now...
This is the height of the swimming season, so why are we the only people on the bus?
Oh, didn't you see the news?
They spotted a school of sharks offshore, so summer swimming season is over.
God freaking damn it.
And I came all the way here to get hit on...
What kind of plan is that?
I won't admit that that was my plan, too...
The ocean's beautiful, and the waves are so calm...
What's the point if you can't go swimming?
Yay!
Oh my, no!
What a shame.
Swimming is such good exercise...
Ah, of course that's why you came...
Oh! I know!
If we can't use the ocean, then let's use the beach!
You've come all the way to the ocean, but swimming's not allowed?
Don't let that get you down! I'll show you an effective beach exercise!
That's still disappointing.
This is called a burpee.
As a full-body workout, it targets almost every muscle in your body.
This aerobic exercise is particularly effective at burning fat and improving your cardio.
First, crouch in place with both hands on the ground.
Stretch your legs backward and assume a push-up posture.
You may also perform a push-up if you wish to.
Quickly return to a crouch, and then resume your original standing position.
Instead of staying still, you'll burn more by jumping.
Repeat these movements as fast as you can.
It's quite intense, but aim for 3 sets of however many you can do.
A word of warning: burpees require a lot of movement.
If you're performing them indoors, make sure to stay aware of your surroundings.
Burpees are a full-body workout!
Let's all strive towards new heights of macho-ness!
Burpees really are the best!
Doing it on unstable ground like sand is even better!
Th-This is brutal!
I'm... so tired!
But that wasn't as bad as I expected!
Oh, you're a tough one!
It really is great to train in a different environment for a change!
All right!
Who wants to do sprints next?
Me!
Did they come from the city to do strength training?
That's hardcore.
The only tourists of the season unknowingly garnered the attention of the locals.
And so their summer came to an end.
Ah, my body feels so heavy...
Oh, you've got a tan!
I went a bit overboard with strength training on the beach.
Why on the beach?
Second semester starts today.
I wonder if those girls are okay.
I hope they aren't tired.
The beach was so much fun!
Right?
Let's go again!
They were right as rain.
The power of youth truly is fearsome.
Today, we'll review the reverse push-up!
Do you have a chair or sofa that can be fixed in place?
Spread your hands shoulder-width apart, and then lower yourself down as if sitting.
Use your legs as little as possible by relying on the strength of your arms!
If you don't have a chair, try using your bed!
Now we'll lower ourselves with the strength of our arms.
Your goal is 20 reps!
Eyes straight ahead!
All set?
Then get ready...
Go!
One!
Two!
Three!
Four!
Make sure you don't hold your breath!
Five!
Six!
Your deltoids and triceps will be jumping with joy!
Seven!
Eight!
Nine!
This is tough!
Ten!
Don't rely on momentum!
Eleven!
Twelve!
Your chest is sure to be happy, too!
Thirteen!
Fourteen!
It's especially hard if you do it slowly!
Fifteen!
Here's where it gets really tough!
Sixteen!
Seventeen!
It's okay to take a breather.
Eighteen!
Just be sure to finish the set!
Nineteen!
Last one!
Twenty!
Right, okay!
Great job!
Wonderful! You worked so hard!
Keep these up, and the ideal upper body is yours!
And as always...
Nice bulk!

# 05
Summer ends, and September begins.
All right, listen up!
Participation's mandatory this year, too.
You must take part in an event.
Let's see, the main ones are...
Aw, man. It's that time of year again.
I hate Sports Day.
It's boring and tiring...
Whatever.
Our class has lots of sporty types.
They'll be chosen for the main events.
Oh, that's right...
This year, everyone gets a fair shot at playing an active role in the competition.
So now, we'll choose your events by lots instead of votes.
Um, what?
Wh-What?!
Wh-Wh-Whaaat...?
So that's why you're worried!
This isn't funny!
I'm doing the final relay, of all things!
Oh, dear!
You have the worst luck.
Ah, youth!
Why are they acting like this is normal?
So sprinting's not your strong suit, then?
Isn't it obvious?
Fast runners have their body type!
And slow runners look like us!
You're grouping me in with you?!
Though I admit I'm not good at running...
Right? In the end, we can't beat anyone with long legs in a sprint.
Is that a roundabout way of insulting me?!
Well, I wouldn't say that...
Huh?
You can't change skeletal structure or the length of your limbs, but you can change your muscles!
You can get better results by training the muscles essential for running!
Y-You're right!
So your lower body muscles matter most?
Yes, to be more specific, a particularly important group is...
...your hamstring muscles!
It's me, your muscle bro!
Today, I'll explain how to work out your hamstrings so you can run faster!
Hamstrings are "accelerator" muscles.
This means they play a vital role in propelling your body forward.
So I can just give my leg muscles a thorough workout with squats?
Sorry, not in this case.
Besides hamstrings, squats also work out your quads, which are "brake" muscles.
Brake muscles?
Yes, muscles that help you move backward.
Isn't it inefficient to train your brake muscles as much as your accelerator ones?
So I'll show you an exercise that mainly targets your hamstrings.
It's called the leg curl!
Slowly raise your legs up and down without lifting your hips.
Bend your legs until the pad makes contact with your butt.
A set of 15 reps at a weight you can manage will be effective.
No need to go with something too heavy.
Training your hamstrings will firm up your butt.
You'll get your ideal body in the process, so it's two birds with one stone!
Five more!
Feel the burn! Feel it!
Two more!
Last one!
Right, okay!
Way to go, Sensei!
Th-That was so hard...
It's a lot tougher than it looks!
But you still did ten of them!
Next up is Sakura-san.
Give it a try!
Yeah!
She's really fired up about this.
Does she want to win the relay that badly?
No. Hibiki had another goal in mind.
It tones your butt!
Why didn't you say so earlier?!
I didn't make it in time for summer, but I can get the perfect hot body by winter!
Here I go!
Okay! Great form!
Yes! You got this!
Is it hard? It's working!
They were speechless.
At Hibiki's hellish expression?
No.
At Machio disrobing for no reason?
No.
Behold, what they saw...
The moment that Hibiki's pants...
...split open!
H-Hibiki! Behind you! Your behind!
Good muscles! Nice bulk!
Hey! Listen! Wait a minute! S-Stop, stop!
Get huge! Get huge!
Hey! Listen! Wait a minute! S-Stop, stop!
Hibiki's special training continues.
My thighs and feet hurt so much it's hard to walk...
How awful.
You really overdid it.
I never realized how much you need these muscles to walk.
I can't keep my balance...!
Fall means sports!
Sports Day at Koyo Women's Academy is in full swing.
Here's Hibiki's group, Class B.
It's so hot!
It's like summer never ended!
Looks like the 400 Meter Relay is the only event left.
Still...
Our class is dead last.
There's no way for us to make a comeback.
Fine by me. It means I can compete without worrying about the results.
Sakura!
Start getting ready for the relay.
By the way, the relay's worth like five trillion points now, so we can still make a comeback!
Why's the scoring so unbalanced?!
Final Event: 400 Meter Relay.
And I'm the anchor of all things.
Wish I hadn't lost at rock-paper-scissors...
So, I need to watch out for...
...Abeno from Class C.
Class E's Minato is on the track team...
I need to keep an eye on her, too.
But the most dangerous one by far...
...has gotta be Akemi!
Hibiki, let's not go easy on each other!
Thanks to Akemi, Class A is running away with the lead.
Akemi's got outstandingly good reflexes.
And she's fast, of course.
During last year's relay, she outsped the track team to take first place, earning her the nickname "The Koyo Joyner."
Bit of an outdated reference, though...
But I haven't been taking it easy!
I've been secretly training for this day!
Let's turn back the clock...
What? I can get even faster?
Oh, yes! Remember training your hamstring muscles so that you could run faster?
Yeah, with those leg curls.
Hamstrings are accelerator muscles that propel you forward.
And there's one other muscle that helps you run fast!
Another one?!
That muscle's called...
...the iliopsoas!
I didn't need a close-up!
The iliopsoas muscle supports your back from the sides.
It stabilizes your trunk, and helps your hip joints move.
In other words...
It also helps you run fast?
Exactly!
Sprinters have well-developed iliopsoas muscles, especially the psoas muscle.
But you don't quite know how to train it.
So now I'll explain how to do that with an exercise you can easily do at home!
Machio-san, who are you talking to?
And that exercise is the bicycle crunch, which also works on your abs!
Basic posture consists of lying face-up with your hands folded behind your head.
Lift up your head while also clenching your stomach.
Then bend one knee and touch it to the opposite elbow.
Right leg to left elbow, and vice versa.
You just need to alternate between them!
It's simple to do this at home!
Bicycle crunches can work out your rectus abdominis, oblique abdominals, and your iliopsoas muscles.
Start with 3 sets of 20!
Wow! I can do that at home no problem!
You sure can! And one other thing!
Bicycle crunches have desirable effects.
If you work out your obliques, you'll end up with a nice, slender waist!
Let's do this!
And then, the next day, I was so sore that I had to stay home from school.
Yeah, I may have overdid it.
You can do it!
Anyway, I've focused on training my iliopsoas muscle ever since.
My running muscles won't lose to Akemi!
Yay, yay!
I think...
Maybe?
The third runners have rounded the corner!
Classes A and B are neck and neck!
It's all up to the anchors!
It's finally time to show me the results of your training, Hibiki!
I was gonna settle for not being last, but now I'm feeling pumped!
It's on, Akemi!
Aw, crap!
I need to catch up!
Wait a min--
I know I've lost, but...!
So fast! I knew you had it in you, Hibiki!
But there's no way I'm going to lose!
What about me?
What about me?!
Somehow... I came in second!
That was an amazing sprint, Hibiki!
Huh? Tachibana-sensei, what are you doing?
What do you mean? I'm the referee.
You see, Sakura-san...
To put it simply, you weren't the one who dropped the baton, so picking it up was against the rules.
I... had no idea!
Uh, so that means...
...Class B is disqualified.
Everyone learned a painful lesson about the importance of checking the rules.
Hibiki was inconsolable for two days.
Well, that's enough for today!
Good job, everyone!
Thanks!
Thank you!
Whew, I'm beat!
Today's exercises sure were different.
Oh, that's right!
I haven't given you these yet.
It's been almost half a year since this gym opened, so we're celebrating with a raffle.
Every member gets a ticket as a free gift!
Ooh, a raffle!
And the prizes are pretty spectacular!
Oh? What are they?
You'll see if you win!
The raffle's already underway, so definitely give it a try!
Right!
Try.
Try...
Tri...
...ceps!
Side triceps!
Other side!
What a great gift!
Other side!
Let's do it after we change!
And muscular!
Man, I'm so bummed about the relay...
You're still complaining about that?
I was disappointed you were disqualified.
And I trained so, so hard for it, too.
You should have turned a blind eye!
Not likely! All of the other teachers and students were watching!
Well, there's no crying over spilt milk.
You'll get your revenge at some point.
Revenge, you say...
Say, since we have some time, why don't we hit the sauna as well as the showers?
Good idea!
Oh, sure!
Hi! I'm going to talk about the benefits of using a sauna!
Don't worry about proper posture.
Just relax without bothering anyone.
Oh! This is a common misconception, but you can't burn fat in a sauna.
Your weight decreases afterward because you've sweated out a lot of water.
So, what're the benefits of using a sauna?
Well, it improves blood circulation!
Blood flows more easily to your muscles, reducing or eliminating stiffness.
It also invigorates your metabolism, which leads to beautiful skin!
Excess water discharge is said to reduce swelling in your arms and legs, too.
Don't use the sauna when you're sick.
It's also dangerous to use while drunk.
If you use the sauna after exercising, make sure to wash yourself off first!
And drink plenty of fluids before and after using it!
Mind your manners and enjoy the sauna!
The sauna feels so good.
It's the soul of Japan.
Actually, they were invented in Finland.
Sometimes, I just get the urge to use it.
So you all like the sauna?
Well, yeah. I can handle it as well as any of you.
Oh, really? I'm pretty confident myself.
I'm not bad, either.
Then I have a little proposal...
I heard the raffle's first-place prize is a trip to America!
America?!
How about it? Whoever can endure the sauna longest gets all of our raffle tickets!
Sounds fun! So you plan to get your revenge via sauna?
Well, I accept your challenge!
Sounds good! I'm in!
Sensei, should a teacher really be making bets with her students?
It's fine so long as we don't get caught.
If we do, I'll play dumb.
Uh, okay.
I'd be happy with the trip to America...
...but I want the third-place prize of an official Silverman Gym shirt most of all!
That's the one thing I don't want...
Warning: This is incredibly dangerous, so don't ever try it yourself!
Ready...
...go!
You're all putting up a hell of a fight.
Ah, no more! I'm outta here!
Ayaka Uehara: Out.
I can't take it anymore!
Akemi Soryuin: Out.
Heh... Now I got my revenge for the relay...
...I think?
Ah, I'm spacing out.
I can't think clearly anymore...
How long has it been?
Half an hour? An hour?
Damn it! I didn't expect this!
I never imagined it would be down to me and Tachibana-sensei!
I'm at my limit...
Am I going to lose... again?
Her expression! She's completely chill!
It's hopeless. I can't do this anymore.
I don't care if I lose...
Uh, Sensei?
She's burned out!
Turns out Satomi has a competitive streak, for better or worse. 
Sensei, hold on!
Congratulations!
You won an official Silverman Gym t-shirt!
What?!
I-I won...
...four of these t-shirts.
I'm so jealous!
A Silverman Gym t-shirt!
Every trainee wants one!
And you can't buy the black-silver version anywhere!
It's a super-rare item with Bulkzan Sakaki-sensei's own calligraphy as a logo!
Yup. It's yours.
All four of them.
Today, we'll try the bicycle crunch!
Do some secret training like me and surprise everyone!
Remember how to do them?
Lie face-up, and touch your bent knee to the opposite elbow.
Your goal is 20 reps for each side!
Give it your all with me!
Get ready, set...
...go!
One... Two... Three... Four...
Make sure... your knee... and elbow connect!
Five... Six... Seven... Eight...
Don't twist your neck too much.
Five... Six... Seven... Eight...
You'll hurt yourself!
Nine... Ten... Eleven... Twelve...
Thirteen... Fourteen... Fifteen... Sixteen...
Strive for a slender waist!
Seventeen... Eighteen... Nineteen... Twenty...
It's working! Feel it in your iliopsoas!
Seventeen... Eighteen... Nineteen... Twenty...
Halfway there!
Twenty-one... Twenty-two...
Halfway there!
Slender! Waist! Slender! Waist!
Twenty-one... Twenty-two...
Twenty-three... Twenty-four...
Slender! Waist! Slender! Waist!
Twenty-five... Twenty-six...
Slender! Waist! Slender! Waist!
Twenty-five... Twenty-six...
Your stomach muscles are overjoyed!
Twenty-seven... Twenty-eight...
Your stomach muscles are overjoyed!
Twenty-nine... Last ten!
Just a bit more!
Thirty-one... Thirty-two...
Thirty-three... Thirty-four...
Thirty-five... Thirty-six...
Thirty-seven... Thirty-eight...
Thirty-nine... Forty!
Last one!
Right, great job!
My iliopsoas is tingling!
Keep this up to get a great stomach!
And as always...
Nice bulk!

# 06
Next, please.
What is the purpose of your visit?
Man, I really want this home theater set...
I could turn my house into a movie theater with it.
I'd love that...
But I can't afford it. Food expenses and gym fees eat up all of my work money.
Forget it.
What's this? An arm sumo tournament?
More! You can do more!
Feel it in your back muscles! Feel it!
Machio-san!
Yes?
How is arm wrestling different from arm sumo?
Oh, are you interested in participating?
The World Arm Wrestling Federation makes the official rules, and hosts world championships.
You compete on a special table, and some of the rules differ from arm sumo.
Really?
This is a Silverman Gym members-only tournament, but we're using the official rules.
Are you gonna enter it?
Oh, no, we trainers work behind the scenes.
Tachibana-sensei, nice form!
Rest for a minute and then do another set!
He's still watching me in the middle of a conversation.
I thought I could catch a break...
I haven't been able to find enough people for the women's division...
It might be interesting!
Right? And there's prize money, too.
If I won that money, I could make my own home theater!
Uh, but I don't even know the rules...
Neither do I.
I haven't done it before, either.
That's fine!
I'll teach you how it's done!
I thought this might be the case, so I've already prepared the table we'll be using!
Ah, so he was planning on having us enter anyway.
It's me, your muscle bro!
Today, I'll explain how to arm wrestle!
First of all, which muscles do you use for arm wrestling?
Your biceps?
Triceps?
Nope, not just those!
You use your forearms, upper arms, rotator cuff, i.e. a group of shoulder muscles, back muscles, and lower body.
In other words, arm wrestling engages all of your body's muscles!
Grip the peg with your non-dominant hand, and place your elbow on the pad.
Keep your shoulders parallel, and your elbow centered with your body.
Press your stomach to the table, and put forward the leg on the same side as your competing arm.
Good posture lets you use all of your body's strength more effectively.
Naturally, it has an immediate advantage over someone relying just on their arm.
Furthermore, you can't bring down an opponent's arm with arm strength alone.
Move your whole body with your arm to take them down!
Also, don't take your eye off your hand until the match is officially over.
It can lead to serious injury.
The seemingly simple world of arm wrestling is very complex.
Are you up to the challenge?
That about sums it up.
There are many different ways to train your arm wrestling muscles, but the best training of all is hands-on practice.
Some arm wrestlers don't do any strength training at all.
Why don't we have Sakura-san and Uehara-san go first?
Yikes, I haven't even done arm sumo before...
Hibiki, I'm not gonna go easy on you.
Grip your hands tightly.
Your thumb's first knuckle joint goes between their index and middle fingers.
All right, let's get started.
Ready...
Go!
What happened?
What in the world...
...did I just fight?
She's always possessed this much power?!
I expected no less from Hibiki.
I will take her on next.
All right.
I will be your opponent.
Oh, jeez! We've only locked hands and I already know I'm sunk.
Okay, whenever you're ready.
This is literally a child versus an adult.
Sakura-san can't win against him, no matter how hard she tries.
Uehara-san, your face is stuck.
I'll be the referee.
Good luck, both of you!
All right, then.
Ready...
Go!
Wh-What's this sensation?
It feels like I'm up against...
He...
He's on a whole different level!
He crushed her!
H-How was it, Sakura-san?
Absolutely 100% impossible!
I saw something totally weird!
Machio-san wins!
Machio-san?
I had to get a bit serious there.
Not bad, Sakura-san.
The tournament will follow, as if this were a battle manga.
The day of the world arm wrestling championship arrives.
Strong contenders from every branch of Silverman Gym converge on the event site.
While there are plenty of male participants...
Hey, now.
Why aren't you two participating?!
There's no way I'm entering!
I knew I didn't stand a chance the moment I lost to you.
I'm going to sit this one out, too...
You traitors!
And what about Akemi?
I can't believe she got sick...
I wanted to participate, too...
Well, this is a problem!
Fewer people signed up for the women's division than I anticipated.
Normally, we'd sort you by rank according to the official rules, but...
Are there that few of us?
Counting you, there are two people in the women's division.
The first round is the final round?!
I'd planned on a three-person round robin, but Soryuin-san had to drop out...
You had three people max?!
Did you even try to advertise this?!
Now, now, Sakura-san.
Think about it.
Fewer opponents means you're closer to victory, right?
Oh, that's true!
And it means I'm closer to having my own home theater!
I doubt there's even a woman who could beat you anyway.
Thank you for waiting, everyone!
We will now get started with the final round of the women's division!
They're really excited about this.
She looks really serious about this!
Gina Boyd, Russian.
Student at the Kremlin West High School.
An orthodox arm wrestler who placed fifth in Moscow's tournament.
Her background's too local to ring a bell.
So that means she's an experienced arm wrestler.
She looks pretty strong.
I don't care how experienced she is!
No matter what...
...I'm gonna get that prize money!
Hibiki's the type of person who gets motivated for materialistic reasons.
Silverman Gym, Kubikukuri-cho branch.
Hibiki Sakura!
Silverman Gym, Moscow branch.
Gina Boyd!
I think Machio-san said Russia's an arm wrestling superpower.
She seems like a formidable opponent.
I won't lose.
I really need that prize money.
She has a reason for doing this?
I need it to cover the travel expenses I racked up coming from Russia to Japan.
It cost way more than I thought.
Oh, that's not as serious as I expected.
Then the final round of the women's division...
...will now begin!
What's the secret behind her strength?
Gina Boyd, 17 years old. Looking for a boyfriend.
We asked her to tell us some surefire ways to win an arm wrestling match.
You can divide arm wrestling moves into two basic offensive techniques: into two basic offensive techniques:
The hook and the top roll.
You can subdivide them still further, but these are the two major ones.
I'll explain how each of them works.
Let's start with the hook.
You hook your wrist around your opponent's and cover it from above.
People who prefer to brute-force their way to victory use this technique.
Huh? What do I like about Japan?
Let's see...
Maybe that it's beautiful year-round.
Why'd you ask that just now?
As I was saying...
The second technique is the top roll.
You use your whole body to drag them toward you by yanking their thumb.
toward you by yanking their thumb.
Imagine pulling their arm busts a triangle formed by their shoulder, elbow, and arm.
Throwing off the balance of that triangle makes it difficult for them to respond.
Force them into a weak position and crush them.
That's how the top roll works.
It's my specialty.
A lot of people make this mistake, but you can't win at arm wrestling with the strength of your arm alone.
but you can't win at arm wrestling with the strength of your arm alone.
What? My favorite Japanese food?
Takoyaki, I guess.
In other words, getting good at arm wrestling requires technique!
at arm wrestling requires technique!
What's up with this stereotypical interview?!
And these explanations are taking forever!
You can apply arm wrestling strategies to arm sumo as well.
Try them out, but don't hurt yourself.
Seeking an even stronger opponent, Gina fights on.
I wonder if she's about as old as me?
I've never lost to someone my age.
I'll happily take that prize money.
Are you both ready?
But why's the referee undressed?
Is it one of Japan's local rules?
All right, then.
Ready...
Go!
I'm frozen?!
Her strength!
It's like...
...the Siberian tundra!
Congratulations!
I did it! I did it!
Total defeat.
Hibiki, you might wanna get it after buying some new clothes.
Uh, what?
Huh? Why are they all torn up?!
I don't even remember that happening!
She's getting more and more superhuman.
Hibiki was one step closer to achieving Machio's state of mind.
Phew...
I'm finally not sore anymore.
It's so amazing that you won!
You steamrolled her.
No, no, it wasn't as easy as all that.
Before leaving, she told me...
Let's do battle again someday.
That's a line straight out of a battle manga.
She totally sees you as her rival.
I wish I could have met her.
Yeah, but that would be hard to do now.
Plane tickets would be crazy expensive.
I decided to study abroad at your school!
I definitely won't lose next time!
You can't possibly be doing all this just for revenge, right?
What a wonderful rivalry!
Is she her rival or her stalker?
Gina Boyd joined the strength training crew.
Good morning.
Today, a transfer student will be joining our class.
Please introduce yourself to everyone.
Greetings, people of Japan.
I'm Gina Boyd. I transferred from Russia.
I'll cut to the chase.
Hibiki Sakura!
I challenge you to an arm wrestling rematch!
My, oh my, you're a lively one.
Excuse me...
Hibiki's in Class B next door.
How could you be in the other class?!
You planned this, Hibiki!
You're good at making false accusations.
Say, is it just me, or has your personality changed from before?
Of course!
I constructed a persona!
Don't you feel like Russian characters in manga often fall into these categories?
Harasho! Russia!
I've been trying hard not to break any of those stereotypes.
Wow, she's an idiot.
Like our great leader, Comrade Poutine, always says:
"Just do your very best!"
That's way too general!
And what the hell's going on in that image?!
You mean like weight training?
We didn't really do any of that.
Don't be so dramatic.
Why? How?!
How could you not do strength training at a Silverman Gym?!
What else would you even do there?!
Oh, she's an idiot.
Well, while I did go to a Silverman Gym...
...it was to take the sambo classes they offered there.
the sambo classes they offered there.
Sambo!
So you're a martial artist!
I feel closer to you already!
So why arm wrestling, then?
That's my hobby.
I started doing it while playing around with my sambo buddies.
And except for funsies...
...I'd never lost to someone my age.
Until I met you.
Not this again!
She's really determined to get revenge.
I see, you studied martial arts there.
So you don't do any strength training?
I wouldn't say that.
But we only trained with equipment in an auxiliary sense.
The Moscow branch didn't have much equipment.
We mainly did bodyweight training.
We focused on kipping exercises.
Kipping?
It's a method that fully utilizes your muscles in an efficient way.
Mastering this is the goal of kipping.
Wow!
We do something similar in boxing!
I'd love to try it!
We have time until afternoon classes.
Let's try it with the horizontal bar.
I'm going to talk to you about kipping!
This is a chinning stand.
It helps you with pull-ups and chin-ups.
Use either an overhand or an underhand grip for the bar.
So long as you have some space, both are ideal.
Slowly raise and lower your body.
That's how you normally do chinning.
So what's different about doing that with momentum?
The keyword here is "coordination."
Martial artists can struggle to become strong with weight training alone.
They need to practice techniques and develop fluid body movements.
Use momentum to raise and then quickly lower your body.
Don't let your arms fully extend.
Do a set of 30 to 50 with a good rhythm.
Kipping exercises mainly develop your nerves more than your muscles.
Feeling you've coordinated your whole body will help you train much more efficiently.
Exercising normally, and exercising with momentum...
Be smart about doing both to up the efficiency of your workout!
That sounds intense...
Momentum aside, you'd have to do 30 to 50 reps...
Like our great leader, Comrade Poutine, always says:
"Just do your very best!"
Enough about Prime Minister Poutine!
I shoulda changed into my gym clothes...
Let me see it.
The strength you used to defeat me...
I just can't do it!
Who're you calling a meatball?!
I get it. She won't reveal her hand so easily.
Gina's conclusion was way off the mark.
If you can't do normal chin-ups, try inclined chin-ups.
The point is to use momentum with a good tempo.
Ahh, the school day's finally over.
We're going to the gym. What about you?
You're going to Silverman Gym, too, right?
Not today.
I need to say hi to my host family.
Okay, then we'll see you tomorrow.
See ya!
Bye-bye!
I'm home!
Today was tiring.
Huh?
We have a guest this late?
In that moment, Hibiki understood everything.
Welcome back, Hibiki!
I'm happy to be staying with you!
I knew there'd be a twist.
Gina's homestay with Hibiki began.
Today, we're going to try a momentum-based exercise together!
I talked about chinning earlier, but you can do jumping push-ups anywhere.
This is just a normal push-up with a jump added in.
The basic form is the same as that of a normal push-up.
This will be loud, so make sure you don't disturb anyone while doing it.
And take care not to hurt your shoulders.
When you land, gently bend your elbows to relieve some of the pressure.
Don't push too hard at first. You can even do it on your knees!
Your goal is ten reps!
Ready, go!
If it's hard, do it on your knees!
Do it rhythmically, with a good tempo!
Harasho! Keep it up!
This is... the last one!
We did it!
Yeah!
Ura!
Yay!
Keep this up, and you'll get more results than you would with normal push-ups!
And as always...
Nice bulk!

# 07
Man, yesterday was a surprise!
To think you're doing your homestay at my house.
From now on, we'll be eating from the same pot!
Where'd you pick up that expression?
Your Japanese really is good.
How'd you learn it?
I studied it by watching anime.
Oh, it really seems like that!
Well, whatever. If you ever have trouble with the culture gap, I'm happy to help.
Thank you.
But it's no problem!
Watching Jackie Chan movies really helped me understand Japanese culture!
So your study method was flawed from the start.
What did you say?!
The gym's closed today?!
Yup, every third Monday of the month.
Oh... Oh, no...
It's so boring when the gym's closed.
My revenge will have to wait another day!
You're still serious about that?
I know! Why don't we have a welcome party for you today?
Huh? Really? In that case, I'd like to visit Hong Kong.
Is it close to our school?
That's not even part of Japan!
Oh!
Sorry, I have work today.
Wait, why don't you all come eat at my place?
All right! Here's some first-class galbi!
It smells so good!
Looks delicious!
It should be pretty much done.
Well, then...
Let's dig in!
Delish!
This is my first time eating Japanese BBQ!
So your family runs a yakiniku restaurant?
No, no.
My older brother opened this place after ditching the salaryman life.
I help out when we're a few hands short.
Wow, so that's why...
What a sad story...
Yeah, totally...
You guys have got meat on the brain.
My friends, rejoice!
Today, you get a special friendship discount!
In return, you can advertise the place!
Thanks!
Thank you!
Now I get it.
This is the secret of Hibiki's strength.
She needs nutrients to build muscles...
...one of which is protein, and the king of all animal protein is...
...beef!
All right, eat up!
A yakiniku restaurant is the perfect environment to take in protein.
And if she gets paid to work here, it's two birds with one stone.
Right, I'll keep bringing you more.
Great!
On that note, we'll talk about beef today!
Everybody loves high-calorie, high-protein beef!
An essential part of a bodybuilding diet!
Okay, here's some tenderloin!
But wait!
Cuts from different parts of the cow vary greatly in nutritional value.
Take tenderloin, for example!
This is a low-calorie cut rich in protein.
Here's some liver!
Liver is low-calorie!
Eating it also helps prevent anemia!
Here's some galbi!
Galbi is nutrient rich but high in sugar and calories, so make sure not to eat too much!
What's more, Japanese cuts tend to have more calories than imported beef.
If you want to diet, you can lower your calorie intake with imported cuts.
Mm! This is simply delicious!
Harasho! Spasiba! Tovarish!
Gina, you've switched to Russian.
But it really is good.
Hey, that galbi's mine!
Young people have fearsome appetites.
You can't get a good body through training alone!
Make sure you watch what you eat, too!
The people left out of this segment muscled their way in at the end!
Oh, it's already late.
I'll grab some food while it's quiet.
Looks like Hibiki's going to eat now.
I'm curious to know what food fuels her superpowers.
I'll secretly observe her.
Time to eat!
Huh?
What?
Before I consider her meat intake, what's up with these serving sizes?!
What the hell? Is that one meal's worth?!
W-Wait, I've heard of something like this...
It was about a Japanese pro wrestler.
Back when he started out, the hardest thing wasn't the training or the injuries...
It was eating.
Every day, he trained like mad from dawn to dusk.
He only took a break for meals, and despite feeling sick from exhaustion, he was forced to eat beyond his limit to build up his body.
When he couldn't eat anymore, he'd blend it all up and make himself to drink it.
Mm, delicious!
So a diet that makes tough pro wrestlers cringe
This is the best!
is the secret behind her strength...
This is the best!
I could eat this until the day I die!
Of course, seeing you work hard every day to become ever stronger...
...makes me want to defeat you even more, Hibiki!
Aren't you eating too much again?
Today's my cheat day, so it's fine.
She just enjoys eating.
Phew, I ate the whole thing!
Well then, back to work.
You work five days a week?
Must be hard!
Well, it sure isn't easy.
I wish I could at least take gym days off.
I mean, Silverman Gym's monthly fees are pretty expensive.
And my food expenses are stupidly high.
I won't have enough money if I don't work this much.
Hibiki, do you really not know?
Know what?
You can ask our school to cover your gym fees and all training-related expenses.
You can what?!
My sister's chairman of the board, and her motto is, "Students should learn things outside of school, especially strength training."
She's serious about funding her own personal hobby!
That means my sister will personally grant you money to pay for your training fees.
Just how rich is our chair-- I mean, your family?!
But still, that means...
That means...
Yay!
I need to ask them to cover the membership fees I've paid for right away!
Thus, Hibiki's money woes came to an end.
Okay, please open your textbooks.
Today, we'll study the cultures of Oceania.
Then let's have someone read this page for us.
How about the person whose student number is 12?
I'm sure of it!
She's...
...Yulia Riko!
Satomi's in big trouble!
Hello, everyone!
Today, let's work hard to train our...
...muscles!
What's this? Are Tachibana-sensei and Gina taking a day off?
Apparently, Sensei had some important business to deal with and couldn't come.
Gina went somewhere early this morning.
Said she had something important to do.
Maybe they're doing something together?
Yeah, right, it's just a coincidence.
Those two probably have nothing in common.
Great! That's great! Super harasho!
Put on a more somber expression, pozhaluysta!
This is painful.
What a beautiful sight!
Meeting the real Yulia Riko makes me spasiba from the bottom of my heart!
Gina-san, please keep your voice down!
Augh, how did it come to this...?
Tachibana-sensei.
I know who you really are.
Huh? Wh-What? What are you talking about?
Don't play dumb.
This mole under her eye exactly matches yours.
Tachibana-sensei, you're the famous cosplayer Yulia Riko, right?
This is bad! This is really bad!
If my borderline pornographic cosplay hobby comes to light, then my position as a teacher is toast!
This is a disaster!
Please, keep this a secret!
I'll be your slave for life!
Uh, I don't plan on telling anyone...
And what's with that offer?
I love anime and cosplayers.
I don't want to destroy your reputation.
I can't believe you'd be so altruistic!
I'm begging you, tell me your terms!
What kind of life have you led to have such a warped way of thinking?!
Okay, then, if that's what you want...
And that's why she's spending the whole day hanging out with Tachibana-sensei.
So let's go to Akihabara next!
And I'd like to go to Macao tonight!
I don't think we could...
That's not Japan.
Ow, ow, ow, ow...
What's wrong, Sensei?
Oh, I'm fine. I'm just a bit sore.
I really overdid it at the gym recently.
I still hurt all over three days later.
My, my, it takes a lot longer to heal up when you get older.
Huh...
Sensei, is Akihabara far from here?
Not really. You'll get there in a flash by train, but you can also walk there.
I see! Then this is perfect!
Let's skip the train and recover our strength by jogging instead!
That's called active rest!
Huh? You can relieve fatigue with jogging?
Wouldn't running tire you out?
Do you happen to take a long rest to recover in the days after your workout?
Like this.
It's true that I relax more than usual.
I'll ignore how offensive this image feels for now.
But if you just laze around, it actually takes you longer to recharge.
What did you say?!
Improving your blood circulation is an important part of reducing fatigue.
It spreads oxygen throughout your body.
Light exercise helps improve blood circulation.
That's what I mean by active rest.
Essentially, you stimulate recovery.
I get it now. So that's why you mentioned jogging.
It doesn't have to be jogging.
Walking, swimming, stretching, and light weight training all work.
If you're going to do active rest, there's two things to consider.
First of all...
...don't go full throttle and increase the intensity of your workout too much.
At that point it's no longer "rest."
And second of all, if you're sick or hurt, you should heal up with passive rest.
Don't push yourself too much.
That's how it works.
So let's jog to Akihabara!
Got it!
Active rest and passive rest!
Do both based on how you feel!
Machio-san, what's gotten into you?!
Huh, so this is what active rest is like.
Make sure not to bounce too much.
Will it have an impact at this speed?
It feels no different from walking.
Of course! Actually, slower is better.
Our goal is to feel refreshed, after all.
As a rough speed guideline, a good pace is one where you can carry on a conversation.
I see!
By the way, why do you want to go to Akihabara?
Are you going to buy some electronics?
Isn't it obvious?
Akihabara means...
...idols!
Idols...?
After discovering anime, I got addicted to cosplayers, bonsai, kung-fu movies, Japanese food, manzai, yoga, and so on...
I fell in love with everything about Japanese culture!
You've got some non-Japanese things mixed in there...
And what I'm most into now is idols!
Idols, of all things...
There's a surprisingly large number of female fans, too.
An idol I like is doing an in-store show today.
I really want to see it live...
...as her future rival.
Rival?
Sensei...
I came to study in Japan for a very specific reason.
I'm no longer satisfied with just watching them.
I want to become one myself!
I'm going to create the strongest idol unit that ever existed!
Why are you including me as a member?!
W-Wait just a minute!
A teacher becoming an idol is understandably a very bad idea!
Don't worry, we'll figure something out!
No, we won't!
Actually, I thought that we could all participate in an audition next week.
This plot twist is way too abrupt!
And besides, the others don't know anything about this!
You're suspicious of altruism, right?
So you're gonna help me, Yulia Riko!
Seems like things are getting interesting.
Another lackluster audition.
Director of the So Cool! Idol Audition:
Deire Kutarou.
Normal girls of a normal level of cuteness that can sing and dance normally and will likely achieve normal popularity.
They're a dime a dozen these days...
I don't need girls like that.
Idols shouldn't be "normal."
Next, please.
Idols aren't like that. I wanna see something more unconventional.
That's a tall order.
That kind of talent is beyond rare.
Yes, thank you.
Let's have the next group, please.
Hi, everybody!
These girls are way too unconventional!
We're a group of friends who work out at Silverman Gym.
And the assistants who came in with us are also all members of the gym.
We don't know them too well, but they happily agreed to help us.
At least ask some macho dudes you know!
We are...
...the Muscle Gals!
We're determined to become idols!
That name will never work!
Stop it with these poor decisions!
Aw, jeez...
I'd written off this lukewarm audition...
...and then got hit with this unexpected bombshell!
Could these girls be the talent that I'm looking for?
E-Excuse me. Before you show us your specialties, I'd like to ask a question.
Why is just one of you wearing a kendo mask?
Hello. My current name is "F*ck the Budo."
I'm not cool with showing my face.
Quit it with these names already!
Why would someone who doesn't want to show their face want to be an idol?!
I'm not doing this because I want to!
I really thought everyone would say no...
Idols?! Let's do it!
Sounds fun!
It'll be a good experience!
You're all on board with this?!
Oh, well.
I'll have done my duty with this. Now I just need to stay quiet and inconspicuous.
I-I won't back down!
I won't crack under pressure!
O-Okay, then.
Please take turns showing us your specialties.
We both do hand-to-hand combat, so we're going to spar!
We're going to do some bench presses!
Are you really trying to be idols?!
Well, no big deal.
After all, this is just a ruse to give them some character, right?
There are girls who do outlandish stunts to stand out from the crowd...
More! You can do more, Hibiki!
This is some high-level stuff!
Right, that's how you do it!
I got a nosebleed...
Nice bulk, Hibiki!
This is as far from idols as you can get, but the crowd's loving it!
And now, for our final act, we'll perform a deadlift!
Why am I the last to go?
D-Dead...? What do they plan on doing?
The deadlift.
One of the Big Three of weight training, along with the bench press and squats.
That is the deadlift.
Who in the world are you...?
But it's said the deadlift has the highest degree of difficulty of those three.
Bad posture puts your lower back and spine at risk of injury.
She's attempting that dangerous exercise on the big stage.
No, just do it at the gym.
This guy isn't an ordinary spectator...
Who the hell is he?
Take a breath and build stomach pressure.
Use a mixed grip for the bar.
Don't pull with your arms!
Don't lift with your knees!
Back, pelvis, hamstrings...
Concentrate on your back!
Deadlift, complete!
Tachibana-sensei, nice dead.
Thank you very much!
Yeah, idols should be normal.
Naturally, they didn't make the cut.
Y'all shredded yet?
Today, we'll do the lateral raise, a shoulder exercise!
Hold something of a reasonable weight in each hand.
Two-liter bottles filled with water should be just right.
First, spread your feet shoulder-width apart, and bend forward slightly.
Then slowly raise your arms horizontally.
Make sure you avoid moving your shoulder blades.
You can do this while sitting, too, so be sure to try it with us!
We'll do 20 reps!
Then let's get started!
Mind your posture!
Breathe in rhythm!
Avoid going completely horizontal!
Stop just before your arms are straight!
And don't move your shoulder blades!
Be aware of the muscles you're working on!
Keep a good tempo!
Well? You feeling it?
Just a little more!
And as always...
Nice bulk!
If you have time, continue at this pace during the commercial break!

# 08
Tachibana-sensei, are you free after this?
Why don't the three of us eat somewhere? It's been so long.
Oh! Aina-sensei, Kure-sensei.
I'm sorry, I have something to do.
I'll catch up with you later, so feel free to start without me!
Well, I'll see you later!
"Something to do"?
She's been busy lately.
What in the world is she doing?
Do you think she's found a boyfriend?
Absolutely not.
Do you think she's found a boyfriend?
You're awfully sure about that.
Mm-hm.
Koyo Women's Academy teachers:
Aina Rumika, 30 and single.
Kure Yakusha, 34 and married.
Neither one knows that Satomi's been hitting the gym.
Well then, shall we go?
Sure.
Huh?
Silverman Gym?
What are you two doing here?
What do you mean? We came to return your card, of course.
We just decided to do the free trial while we're here.
They lent us a change of clothes, too, so...
You shoulda told me you'd joined a gym!
Especially since I suggested it to you.
Well, I was a little embarrassed...
That audition the other day was so much fun!
Though it's too bad we didn't make it.
C'mon, we still have a chance!
Yeah! Let's give it another go!
Of course!
Our students are here, too.
Is strength training some kind of fad among high school girls now?
Those girls are just a special case.
Still, this is the perfect opportunity.
I feel I haven't exercised much lately, and I'm worried I'm out of shape.
But you've got such a great figure!
And you're the oldest out of all of us!
Aina-sensei, please...
I assume you meant no ill will, so I'll pretend I didn't hear that.
Yo, that's scary!
At least raise your voice!
Good evening!
I'll be working with you tonight!
I'm trainer Machio!
Whoa, what a hottie!
Now I get it. You started coming here because he caught your eye.
Oh, you're such a filthy woman.
When did you become such a critic, Kure-sensei?!
Is there any part of your body that you're particularly concerned about?
Hmm, I guess...
I'm pretty worried about my sides.
I didn't have much meat here when I was young.
Hibiki's young, but she's got plenty down there!
Shut your mouth.
Don't interrupt her.
After noticing this, I started doing sit-ups, but I haven't seen any results.
That's just it!
You made a great discovery!
You train your stomach muscles differently depending on the region!
What? Sit-ups aren't enough?!
Please, won't you comment on his clothes if you're seeing this for the first time?
It's me, your muscle bro!
Today we'll talk about your abs, an area that everyone worries about!
Abs are divided into four major sections.
In front is the rectus abdominis muscle, with the transverse abdominal deep inside.
The external and internal obliques run diagonally along the abdomen.
You need to work out these oblique muscles to firm up your sides.
You can do this with bicycle crunches, which Sakura-san did as special training.
If you're using equipment, then I'd recommend doing side bends.
Slowly bend your upper body in the same direction as the dumbbell, then return to your original position.
Focus on flexing your obliques while doing 15 to 20 reps.
Cheating will throw off your balance, so I'd avoid it.
You'll work out your sides as well as your six pack.
Strive for a beautiful stomach!
T-This is... way harder than it looks!
No need to go overboard your first time.
You can increase the intensity of the workout once you get used it.
Bending toward the dumbbell results in a low-intensity workout.
Bending away from it ups the intensity.
Do I always have to use dumbbells?
Nope, not at all!
For instance, you can easily do these at home with a shopping bag.
Got it!
You're all working hard!
Were you doing side bends, too?
Yes!
Oh, that's right. I wanted to ask you something, Machio-san.
How heavy should the dumbbells be for side bends?
Hmm, it depends.
If you want a slender waist, then choose a weight you can do 15 to 20 reps with.
This really works! It feels so good!
She's lifting that super heavy dumbbell like it's nothing!
And that's the high intensity workout!
I thought she had a good muscle balance the moment we met, but she's got the strength of an athlete.
The oldest one is the scariest!
That's amazing! Did you play a sport?
Ah, I shouldn't pry any further.
Nice job, everyone!
See you at school!
Goodbye!
I heard they've decided to register at a Silverman Gym close to their homes.
Yes, they live far away from here.
Though they'll probably show up here from time to time, too.
What's wrong, Gina? You've been awfully quiet today.
Oh, I've just been thinking...
...that I can make this work.
Huh?
With two new members, we'll kill it at the idol audition now!
You already decided they're joining us?!
It's November.
The second-years at Koyo Women's Academy are on a field trip.
The air feels nice and clear!
Today we're climbing a mountain, right?
I've never done this before.
Me, neither!
Hey!
Is everybody here?
Before we start, we're going to tell you some hiking dos and don'ts.
First, I'll tell you about the mountain we'll be climbing.
This is Mount Kuji.
It looks over Gakigahara, or Ghost Forest, and is nicknamed "Mountain of the Dead."
and is nicknamed "Mountain of the Dead."
Why would you choose a mountain named "painful death"?!
Don't worry! I scoped out a safe route beforehand, so it'll probably be fine.
That's right! If you're careful, everything will probably be fine!
"Probably" is not reassuring!
Sensei, will everything really be fine?
I'm not one of the teachers in charge of this trip, but I wouldn't worry.
I'm sure they're overexaggerating to scare students into behaving.
I see! That makes sense!
That makes me feel a bit better.
Well then, let's head out!
Make sure you don't end up joining your ancestors!
Sensei, will everything seriously be fine?
Probably.
Akemi, wait!
Yeesh. I worried about what might happen, but the trail is safe and the climb isn't that bad.
Uh, are you three okay?
How strange. Am I really this out of shape?
My legs are swollen...
I don't want to get any older...
I can't keep up with high schoolers...
Wow. How am I supposed to respond to that?
What's wrong, Ayaka?
You've fallen so far behind.
Actually, I'm buff in a big way.
I see. No wonder they both look so down.
I'm alive!
It's okay, you two!
Look who's at the front of the pack!
Kure-sensei's led us from the start, and she's older than both of you.
Whoa!
And she's the eldest. Amazing!
A middle-aged star!
Tachibana is safe, but I'll get back at Aina-sensei later.
But Kure-sensei has a lot of strength to begin with...
Yeah, she got Machio-san's seal of approval.
It's true that having more stamina would make this climb easier, but that's not the only thing you need.
For instance, in your case, why don't you try paying more attention to how you walk?
How we walk?
I'm Kure Yakusha, the homeroom teacher for class 2-A at Koyo Women's Academy.
I'll explain how to walk properly when hiking up a mountain.
Sometimes you want to get out of the gym and train in the great outdoors.
With hiking, you can work out and refresh your spirits at the same time.
But be careful. Mountain trails are nothing like well-maintained urban roads.
Moving like you're on a sidewalk will waste your energy.
When hiking, you should
(1) walk straight and tall, (2) keep your knees bent, (3) step with your whole foot, (4) take short steps, and (5) maintain a steady pace.
Please keep all these things in mind.
If you want to practice this at home, then I recommend doing step-ups.
You can use a bunch of books in place of a step platform.
Face forward and perform them like you're walking up and down a flight of stairs.
Try starting with 20 minutes.
Watching TV or listening to some music can make longer sessions more bearable.
But make extra sure not to fall over!
Step-ups train your lower body in a well-balanced way.
Learn how to hike properly and build up the necessary strength at the same time!
Remember when enjoying hiking that safety comes first!
Oh, this is great!
It's so much easier to walk now!
Right?
Okay! Then let's catch up with the group!
Yeah!
Hey, wait!
They ditched us.
Okay, I've had a break and am ready to go.
We should hurry up, too.
We've lost sight of the back of the group.
If we go any slower, it'll mess up our later plans.
Um...
The first thing was to straighten up, yes?
And then...
Keep your knees high.
And step with your whole foot.
What the...?
Whoa!
Wow!
This hike just became so much easier!
We'll easily reach the summit like this!
We'll be there in time for lunch at this pace.
You'll be happy, Sakura.
We're having a barbeque at the summit!
Seriously?!
Oh, no! They'll eat all the meat if I don't hurry!
Hey now, you'll hurt yourself if you rush!
You truly are a walking stomach!
I wonder why we haven't caught up yet.
We must be really far behind.
Meanwhile, back at Silverman Gym...
What's this?
My protein powder...
It's clumping!
I have a bad feeling about this.
Oh, yeah. Nothing beats vanilla.
We made it!
I didn't expect us to climb it so fast!
After a short break, we'll all have lunch!
Oh? What's wrong, Uehara-san?
Sensei, it doesn't look like Hibiki's group has made it yet...
What?
Huh?
Weren't they right behind us?
She was with Tachibana-sensei and Aina-sensei, so she'll probably be fine.
That's exactly why I'm worried.
I wonder if they got lost?
Lost?
Could they have taken that route...?
We're lost, right?
L-L-L-L-L-Lost?!
S-Somebody, help us!
At times like this, you shouldn't waste precious energy by panicking.
I'm sorry. I freaked out.
Well then, Sakura, let's start by doing what we can.
You're right, Sensei.
I need to write my will while I still have any energy left...
Here's my death poem:
Like meat, it went bad.
Like meat, it rotted away.
My transient life.
All grease is deceased, meat enveloped by more meat.
You're panicking way more than I did!
You rhymed grease with deceased. You've got talent, kid.
Too bad that's all meaningless now.
For pity's sake, don't be so pessimistic!
Surely there's something else we can do!
Something else?
That's right!
I need to make sure they can ID my body.
I'd hate to make it hard for them.
I wonder if my license will work?
I'll use my student ID.
They've gone off the deep end.
We can't give up yet!
We need to work together to survive!
Work together?
To do what?
We're out of range, so we can't call for help.
I'm currently figuring that out...
I knew it was hopeless.
A tree!
We could try climbing a tree!
Hello!
Today I'll tell you about tree climbing and an alternative workout!
Tree climbing is a very unique kind of strength training.
It utilizes every muscle efficiently, and can teach you how to use your body naturally in a way equipment can't.
But, realistically, it's hard to find a climbing tree in an urban setting.
So I'll show you a way to practice without one.
Here's how to do rope climbing!
It's actually quite simple.
Grab the rope and pull your body up.
You just need to repeat this.
The act of pulling upward trains muscles like the biceps brachii and teres major.
Once you're good at it, climb without using your lower body for a great workout.
But make sure not to fall!
You can find rope-climbing equipment at gyms and similar places.
If you're interested, ask them about it!
You can also use a rope-climbing machine called the viper rope climber.
It's easy to pick it up when you don't have to worry about falling.
One rope, infinite possibilities!
Climb your way up to peak macho-ness!
It's true that you can't go tree climbing in the city.
And it's banned in parks.
Even at a time like this, all you can think about is strength training.
That's not it!
It looks like this tree is the tallest thing around here.
If we climbed to the top of it, we could get our bearings!
Oh!
Yeah!
And it will be easier for a search party to find us if we're up real high.
It's certainly better than being stuck in the middle of the woods.
It's worth a try.
Okay! Let's get climbing!
One more time!
We can't do it!
Why is climbing a tree so hard?!
This was really easy when I was a kid!
My body's so sluggish now!
Damn it! My clothes made me slip!
What are you doing, Aina-sensei?!
This isn't the time for modesty!
No one can even see us, anyway!
You're right...
Okay! We'll take them off, too!
Well? Did you find them?
Yeah! They're climbing a tree half-naked.
Oh, my, sounds like they're having fun.
They must really be enjoying the mountain!
They skipped lunch and went straight to the athletic corner, after all.
Delish!
By the time they realized what had happened, lunch was already over.
My hunch was right.
I can't believe it...
I ran out of my favorite protein powder!
Machio-san, Machio-san.
I bought it in bulk, so please have one.
Really?!
Thank you!
You rang, sir?
This dumbbell is worthless now.
Huh? Your dumbbell, sir?
His specially-made reinforced alloy dumbbell...
He crushed it like Play-Doh!
He's gone crazy!
Prepare for a trip.
I'm going to Japan.
I've finally found you...
... Naruzo.
A storm closes in on Silverman Gym!
Today we'll do another leg-area exercise effective for mountain climbing practice.
Lunges!
Take big steps back and forth while kneeling deeply, then return to normal.
Just repeat that!
You already know this, but be sure not to disturb those around you with the noise!
Besides quads, glutes, and hamstrings, it's also good for your hips and calves.
You can increase the effectiveness of this exercise by carrying weights!
Start with 10 reps for each leg!
It may seem easy, but again, it's harder than it looks!
You can alternate between legs, but today we'll focus on the right leg.
All ready?
Your goal is 10 reps with the right leg!
Ready, set...
Go!
Take a big, deep step!
Good job! Keep it up!
This is also a way to stretch your hips!
Right, okay!
Yay, all done!
Good work!
Keep this up, and you'll get strong hiking legs that won't get you down!
Try it with your left leg during the commercial break!
It's important to have a balanced workout!
And as always...
Nice bulk!

# 09
The line's not moving at all.
Did something happen?
Narita International Airport, Immigration Officer Sasurutaro Shin.
He's quaking under such extraordinary pressure.
I'm staying until tomorrow.
Two days is enough.
I'll leave the competition prep to you.
I'm off to see him.
Yes, sir!
Today, I'll show you how to train your back!
Looking forward to it!
Say, doesn't it feel like the plot's moving right along today?
It's me, your muscle bro!
Back muscles are divided into three main sections:
Your traps, lats, and erector spinae muscles.
One way to train them is with a seated rowing machine.
It's a balanced workout for all your back muscles, from the traps and lats to the teres major and rhomboids.
Pull while squeezing your shoulder blades close together, and slowly return the handle while opening them back up.
Moving your body back and forth wastes energy.
So remember to pull with your back.
Aim for a set of 15 reps.
As for training without equipment, back extensions are one option.
Lie face down and bend your lower back while lifting your upper body.
I recommend doing it to work out your back and trunk.
Exercising your back muscles helps prevent and alleviate bad posture, stiff shoulders, and headaches.
Train them thoroughly along with your frontal muscles to achieve a good balance!
You can do back extensions at home, too.
Train hard at home on days when you can't come to the gym!
Yeah!
Right!
That's Machio-san for you. And his explanation is easy to follow as always.
He's such a great teacher.
Yeah. Y'know, someone else here told me...
Machio-san studied strength training overseas.
Back double biceps!
Machio-san studied strength training overseas.
Huh, he studied abroad?
Back lat spread!
Huh, he studied abroad?
He went to an American university after graduating high school.
Side triceps!
Studied sports theory or something.
Freestyle!
Studied sports theory or something.
Yeah, I can't focus on our conversation with all that ruckus in the background.
But I buy it.
It'd be impossible to get a body like his without specialized knowledge.
Abdominal and thigh!
Yeah, maybe Machio-san is even more amazing than we can imagine.
Front lat spread!
Yeah, maybe Machio-san is even more amazing than we can imagine.
Huh? Machio-san, what's wrong?
My pecs are reacting to something.
Your pecs?
They really are!
Your pecs are moving!
This intense muscle pressure...
Could it be...?!
I see your muscles are as sharp as ever.
Oh, my macho...
Oh, my macho!
The macho guys are making a big fuss!
His muscle pressure is overwhelming them!
Could this guy have more macho power than Machio-san?
Hold on, please stop throwing out so many unfamiliar words amid this chaos.
Sir... Why are you in Japan?
Obviously...
...to meet you.
N-No way!
Could it really be him?
You know who that is?
He's the star of the Seven Commandos series of movies...
Harnnold Dogegenchonegger!
I've never heard of him!
He's a symbol of the era who burst onto the American film scene like a comet!
The super high-class action unleashed by his muscular macho body charmed not only the muscle-loving people of America, but also the entire world!
He's a universally recognized action star!
It's the actor Harnnold Dogegenchonegger!
Yeah, I've never heard of him.
What wonderful muscles!
Seriously?! He doesn't even ring a bell?!
He's the star of The Last Action Predator!
What about Conan the Red Bull ?!
Or Twin Cops ?!
What are those?
So to summarize, he's an American action movie star?
Unfortunately, I don't watch many movies.
Oh? Now that you mention it, I might've seen one of his movies.
All right, Sensei!
Weren't you in that one where a robot from the future fights to protect a boy?
It had that famous line, "I'll be back!"
Uh, no, that was someone else.
Awkward!
I'm sorry, I'm sorry, I'm sorry, I'm sorry!
Don't make fun of Doge-chan! That was unforgivable!
I'm sorry, I'm sorry, I'm sorry, I'm sorry!
Don't make fun of Doge-chan! That was unforgivable!
I'm sorry, I'm sorry, I'm sorry, I'm sorry!
Don't make fun of Doge-chan! That was unforgivable!
I'm sorry, I'm sorry, I'm sorry, I'm sorry!
Don't make fun of Doge-chan! That was unforgivable!
I'm sorry, I'm sorry, I'm sorry, I'm sorry!
Don't make fun of Doge-chan! That was unforgivable!
So how did the two of you get acquainted?
After graduating high school, I studied sports theory at an American university.
That's where I encountered bodybuilding.
Sir Dogegenchonegger was my bodybuilding master.
Your master?!
Why visit me now?
You didn't contact me once after I graduated and returned to Japan.
Listen to me, Naruzo.
There's a reason why I couldn't.
What reason could he possibly have?!
My phone with your address in it...
...I accidentally dropped it in some water.
Oh. Well, that's a dumbass reason.
Ah, that's too bad!
It's not Doge-chan's fault!
You should've tried contacting him yourself, Machio-san!
Well, you see...
...I kinda crushed my phone by accident while posing one day.
Oh, you, Machio-san!
I get it, so that's what happened.
What's there to get? How would you even find yourself in that situation?
I only happened to discover your location just recently.
I randomly came across your picture on this gym branch's website.
And you came all the way to Japan just to see me.
I'm honored, Sir.
No problem.
Our reunion is no accident.
Huh?
Perhaps it's the will of the muscle gods.
It couldn't be!
I want to ask who these muscle gods are, but now's not the time to interrupt...
I want you to show me, Naruzo...
Since leaving, how have you chosen to master the Art of Muscles?
That's a hand grip!
Now we'll explain how to work out with a hand grip!
Lots of guys are in love with beefy forearms!
As for women, a powerful grip will help make your everyday life more pleasant!
You can buy handgrips at sporting-goods and home improvement stores.
The amount of resistance varies, so a low-level one won't give you a workout.
Conversely, you should avoid high-level ones that you can't close even once.
On that topic, here's the average grip strength of Japanese 20-somethings.
It's around 46 kg for men, and 28 kg for women.
We recommend starting with a resistance you can close for a set of 10 to 15 reps.
That kind of resistance is good for using up any surplus energy.
Using a hand grip is very simple.
Slowly close and release the gripper without cheating.
That's the basic workout.
Try 3 sets of 15 to 20 reps.
One form of applied training involves using a grip you can't close with one hand by forcing it closed with both hands and opening it as slowly as possible.
Of course, this ups the resistance substantially.
Hand grips train your forearm muscles.
Training them will also improve your grip.
A better grip will increase your strength training performance overall, and it's surprisingly helpful in many everyday situations.
If you train regularly, you might have that strength when you need it!
Use the hand grip correctly, and strive to improve your grip strength!
That gripper boasts the third strongest resistance in the world.
Only about a hundred people worldwide can close it with one hand.
This is the perfect chance to test your true strength.
Now then, will you or won't you?
Crush or die?!
Yes, sir!
The gripper...
He crushed it!
You passed!
You've met my qualifications!
Tomorrow, a bodybuilding competition I'm sponsoring will be held here in Japan.
Powerful men from around the world will be there. It'll change history!
Tomorrow is way too soon!
Naruzo, you must also compete!
The time has come to make your muscles known to the world!
Machio-san's gonna compete in a world championship?
And with so little notice...
I'm well aware of the gravity of the situation, but I'd like to say...
...was that grip lecture really necessary?
Venue-only t-shirts for sale!
Come try a free sample!
I'm so muscular!
So this is the venue!
The crowd's really fired up!
Wow, it's got a real international feel.
What's wrong, Soryuin-san?
I feel a sense of peace, as if I've finally come back home.
Your house is in this neighborhood...
They're divided into classes by height.
The ones onstage right now are "physique"?
Looks like Machio-san's in the last of the bodybuilder groups.
Let's quickly find some seats and practice cheering him on!
But even the second floor is full.
Maybe we shoulda come earlier.
So we meet again, geisha girls.
Doge-chan!
I missed you!
Hasta la vista, baby!
How wonderful! Don't know the catchphrase, but your muscles are wonderful!
I guess it's our turn to be the straight men now.
Sure seems like it.
Right this way. I'll show you to your VIP seats.
Just like in the movies! Strong yet sensitive!
I-Is he really human?!
How am I supposed to riff on this?!
All right! We're right up front!
And now, we will begin the bodybuilding preliminaries!
I've never watched a bodybuilding competition before.
I wonder how they decide who wins?
That "physique" competition was something different, right?
Relax, Japanese and Russian geisha girls.
I'll explain how things work.
He's definitely misinterpreted that word.
Your own knowledge of Japan is suspect as well, though...
Physique and bodybuilding competitions have different judging criteria.
A physique contestant has a comparatively slim, V-shaped body, and is judged for his face, hairstyle, and shorts design.
One big difference is that the lower body is hardly judged in this category.
Bodybuilders score points for set poses at every competition.
Take a look at the stage.
This is a relaxed pose.
Next, they'll do the mandatory poses.
Front double biceps.
Front Lat Spread.
Side Chest.
Back Double Biceps.
Back Lat Spread.
Triceps.
Abdominal and thigh.
Those are the standard poses.
In addition to these, some organizations include the "most muscular" pose.
 Machio-san does lots of these poses.
I'm surprised. I thought there were more than that.
Well, these are just the standard ones.
The finals for every class have a free pose program.
You perform a freestyle routine in time to the music of your choice.
So you also get a sense of their personal taste!
After that is the "pose down."
The finalists all pose together on stage.
Front double biceps!
Okay, relax.
Front lat spread!
You're shredded!
So huge!
Those abs!
Smile, smile!
You look so cool, Daddy!
#11, you're great!
#15!
#18, nice bulk!
Whoa, they're really into it!
The call-outs are wild!
The pose down is the most exciting part of the competition.
Wow! This is so cool!
Now for the 180-plus class.
Man, they're even more massive!
Huh? Some of them came to the front.
This class has lots of participants.
They're divided into groups so that everyone can be judged equally.
Your abs look like a grenade!
Your biceps are like Everest!
You've got melons for shoulders!
They're so impressive! Truly world class!
Muscles... Muscles... Muscles... Muscles...
And the cheers are kinda deep, too.
Muscles... Muscles... Muscles... Muscles...
But I don't understand the criteria for choosing one person over another.
Hmm. Understandable for a first timer.
It's not simply about muscle size.
Overall muscular balance, well-applied body oil, and beautiful poses.
Together, all of these things determine victory or defeat!
Wow!
So it's not enough to just build up your muscles!
It's Machio-san!
Would the next group please step forward?
Later, every person present at that venue would testify that...
...they felt the presence of a god.
Wh-Whu...?
I could've sworn that my clothes...!
This is the force of his muscles.
So this is what you've achieved, Naruzo.
Too much macho...
Too much macho...!
What's this?
The macho guys are all kneeling before Machio-san!
That means he's won!
This scene would be incomprehensible to anyone without the proper context...
Congratulations on your victory, Naruzo.
To think you'd defeat so many veterans without breaking a sweat...
That young samurai has really grown up.
You're too kind, sir.
All of the entrants were the best of the best.
But only in the merest sense of the word.
None of the greatest international bodybuilders I know were on that stage.
Huh?!
The competition itself was a test, right?
Am I wrong?
You're exactly right!
You've passed your second test!
Why do you think I've trained so many pupils till now?
It was to create a bodybuilder capable of competing with me as an equal!
Our final showdown is in Las Vegas!
I will be ready!
Are you prepared, Naruzo?!
Ah, I'm sorry. I'm busy with work, so I don't know if I can make it to America...
I have lots of appointments as a personal trainer, you see...
Oh, is that so...
Naturally, his work came before anything else.
Machio-san, congratulations on your victory!
Thank you very muscle!
Sir Naruzo! Let's hustle some muscle again today!
Hustle-muscle!
Hold up, who's this with him?
I haven't introduced properly myself yet. I'm Sir Dogegenchonegger's private secretary, Jason Sgatham.
Do you really need to be this formal in your underwear?
Actually, I wasn't told about this either.
I stayed in Japan under his direct order.
I was told to support Sir Naruzo's training.
Fear not! I'll be mingling with the background guys when I'm not needed!
What kind of effort is that?!
Sir Naruzo! And the rest of you!
Hustle those muscles!
You're trying to make that a thing!
Hustle-muscle!
Just stay back there and keep quiet!
The gym gained a new member.
Today, we'll work out our backs with back extensions!
Lie on your stomach and bend your body!
Brace your butt and raise your legs as well as your upper body!
You can hurt your lower back if you bend too much, so be careful!
Doing it right will work out your butt and thigh muscles in addition to your back!
While bent, hold up your body for a bit.
Your goal is 10 reps.
Ready to go?
Ready, set, go!
Raise yourself up while breathing out!
Breathe in when you go back down!
Don't lose your rhythm. Keep up the pace!
Make sure not to lose your balance!
Right, okay!
Well done!
Keep this up to get a beautiful back, butt, and thighs!
And as always...
Nice bulk!

# 10
The sun's been setting really early!
Well, it is already December.
The town's suddenly gotten into the Christmas spirit!
There sure are lots of couples around.
This place goes all-out for events. It's part of the town revitalization project.
The decorative lighting is nice, too.
And tons of couples come here to see it.
If only we had someone to see it with.
Not one of them has a boyfriend.
I see!
So that's why you're all feeling down!
Cheer up! You'll have a great Christmas with your family and friends!
It's no good, Machio-san.
They have a bad case of the doldrums.
I wonder if there's a good way to solve their problem with strength training.
What? With strength training?
But I'm surprised even you want a boyfriend, Soryuin-san.
Sensei, I'm a girl their age, too!
Akemi-san!
I love...
I love the word "bulk"!
I hope I meet my ideal man soon, too...
Um, Soryuin-san, there's something coming out of you...!
In a way, she's the truest to her heart.
What about you, Sensei?
Huh?
Oh, yeah, have you got someone nice?
Eto verno!
Not at the moment.
Oh, sorry for the insensitive question.
Yeah, you'll find a guy before long!
Don't give up!
Keep at it, Sensei!
Please, don't fuss over me. You're making this worse.
Oh, that's right.
Speaking of Christmas, we're having a Christmas event at the gym.
And all members get free admission!
A Christmas party?
But it's a gym party, right?
Won't it be full of the usual macho dudes?
You're shredded! So shredded!
Not necessarily. There'll be people who exercise at different times than you.
Your back's ripped!
Not necessarily. There'll be people who exercise at different times than you.
Nice bulk!
Not necessarily. There'll be people who exercise at different times than you.
So ripped!
Such as college guys...
Super thick!
...and athletes and people like that.
We're in!
Yes, yes, horosho boys!
Athletes! Muscles! Macho!
Yes, yes, horosho boys!
Athletes! Muscles! Macho!
Say, y'know...
You'll have to work real hard to get ready for this party.
Huh? What do you mean?
Well, I mean, you've rebounded recently.
Wh-Why the hell?!
'Cause you eat too much.
But there are so many tasty winter dishes to eat!
Down the hatch!
But there are so many tasty winter dishes to eat!
Damn it! It's all winter's fault!
It's your fault.
I'm definitely concerned about my stomach, but I'm most worried about my arm flab.
Ah, it's hard to lose it on your arms.
Right?
I've been working out tons, but they just haven't slimmed up!
That's true...
That's it!
Since you've both done a good job building up your biceps with dumbbells, why not focus on your triceps?
Our triceps?
Yes!
If you want nice arms, you need to work on your triceps first!
People assume that your biceps are bigger when in fact the opposite is true.
All right, Machio-san!
Teach me how to work out my triceps!
Athletes! Muscles! Macho!
Today I'll only work on them!
That's overdoing it.
Your triceps, huh?
Yes, I know something good.
Let's try some skull crushers!
What a creepy name!
Machio's Muscle Lessons.
Today I'll talk about skull crushers, also known as the lying triceps extension!
First, for your safety, grip the bar with your thumb around your fingers.
Then bend your elbows and lower the bar down close to your hairline.
Next, focus on flexing your triceps while lifting your arms.
Tilt the bar a little toward your head, not straight up.
It's important not to move your elbows.
As you can see, the bar should appear to be moving up and down.
Elbow movement makes a semicircle and reduces muscle resistance by half.
I also recommend using an EZ bar to do skull crushers.
It puts less weight on your wrists and trains specific muscles more effectively.
Slim up your arms with skull crushers!
So this is called an EZ bar.
I haven't used this one much.
It offers low wrist resistance and helps stimulate the muscles you're targeting.
You often use this bar for workouts that train your shoulders and arms.
The EZ bar is so cool!
Phew! That was harder than I thought.
Right, I'm next!
Let's see, first I wrap my thumb around my fingers...
Careful, if you're too gung-ho about it--
Okay, here I go!
Hibiki!
Sakura-san!
Machio-san, does an EZ bar hurt less?
Nope, it hurts just as much a normal one.
Please don't literally crush your skull.
Augh, my head hurts! It's throbbing!
Be more careful next time.
I'm glad you only got a lump.
Oh, well. At this rate, I'll have a nice body by the Christmas party!
Now then...
Who's actually going to get a boyfriend?!
I won't lose.
They're dead serious about finding one.
Merry Christmas!
Welcome to the Silverman Gym Christmas party!
Wow!
There are so many people here!
Indeed!
Forget that, what about our costumes?
I feel so awkward dressed up like this.
It'll be fine.
Dressing up gets us one free personal training session, after all.
Hm, guess I got no choice, then.
So, that's your costume, Gina?
Surely you recognize it.
I'm the undisputed heavyweight boxing champion, the Thai God of War, Gaolan Wongsawat!
Never heard of him.
What, really?!
You don't know about his famous Flicker Style?
Why did you even choose that?
Well, everyone, the party has begun!
You're dressed up like the last hidden character in the game Dead or Dead!
That's too obscure for us to know about.
Sensei, won't this blow your cover?
It's fine! I'm wearing a wig and a mask!
Now it's time to go on a manhunt!
She's really gotten into her character...
Let's find boyfriends! Get mingling!
Yeah, that's for sure.
Hey, look over there!
Just like Machio-san said! There are guys here who come at different times than us.
Ochen horosho!
Hot guys everywhere!
So much eye candy!
Totally! Dieting and coming to this party really was the right choice!
Right, Akemi?
Huh?
Our arrangements after the opening remarks will go as we discussed.
Right.
Hey, Akemi?
Uh, yeah, I'm really glad we came!
So we should spread out and mingle, too!
Then let the operation commence!
Right-o!
Ah, that was the best!
I'm so pumped after talking about training!
I'm really enthusiastic about the anime-loving macho guys!
Having common interests is a plus!
I'm glad everything's going so well for you guys!
Why don't you ask someone to hit the gym with you next time?
No, I can't do that...
When push came to shove, I couldn't ask for his number...
I'm feeling surprisingly nervous...
Maybe if I get one more chance...
I didn't know you were such late bloomers.
Thank you all for waiting!
We'll now begin today's main event, the Silverman Gym Christmas raffle!
Please check the number on the ticket you received upon entering.
Let's see...
Please check the number on the ticket you received upon entering.
If we call your number, Found it!
then you'll win a wonderful prize specially selected by our own staff!
And our featured prize is...
...two tickets to Tochigi Destinyland!
That's it!
If we get those tickets, we can ask for a date, and get a hot boyfriend!
Then let's get this raffle started!
What? There's no raffle box or screen.
How will he draw the numbers?
#29! Congratulations, #29!
Oh, of course that's how.
Next is...
#81!
#44!
#3!
#105! #7!
#56!
Machio's doing his normal exercise routine even during Christmas.
I guess it's a stunt he can pull off thanks to his buff body.
You guys just don't get it.
The poses themselves are a kind of training!
What? Really?!
First of all, posing is a type of isometric exercise.
You keep your muscles flexed, tense, and static for a set period of time.
The plank, which we've done before, is also an isometric exercise.
Use your own body, a wall, or the floor to apply resistance to a specific muscle.
Flex at 60% to 70% of your full strength and hold the pose for seven seconds.
Don't hold your breath when doing so!
You can do posing without any equipment, so you should all give it a try!
And now for the final number!
Here's the winner of the two tickets to TDL!
Please, please, please, please, please...
And it's #35!
I lost...
If we called your number, please come onstage!
Hm? What's she doing?
Damn it, I didn't win!
Oh? Well, that's not a surprise. There's lots of people here.
What a short-lived dream.
Wait, what?!
Tachibana-sensei won!
Congratulations!
We will present our wonderful prizes to all our winners!
She's certainly achieved her goal of mingling with the guys.
Now let's take a commemorative photo of our winners!
Here we go!
Three, two, one...
Right, everybody pose!
Well, shoot.
Turned out every guy there was a macho gorilla.
Well, that aside, they were pretty nice...
Though they did turn me down.
Almost all of them were married or had girlfriends...
So many macho guys have it all.
Man, and I even won those tickets.
The TDL tickets?
Why don't you ask a friend to go?
Well, these tickets expire at the end of the year.
I have lots to do before the year ends, so I don't think I can go.
You're busy even during winter break?
Yes, I need to prepare for the winter crowd.
Huh?
Crowd?
I mean, I'm so busy this winter break. My schedule's crowded with work!
Excuse me...
Could I please have your tickets?
Sure, I since I can't go anyway.
Thank you so much!
It's strange to see you interested in something other than muscles for once.
Who are you going to go with?
Could it be a guy?
No way, seriously?!
This seems like a good opportunity to ask...
...Machio-san.
Whaaat?!
Is this the start of a Silverman Gym winter romance...?
So this is TDL. I've never been here before.
What an amazing amusement park.
I ended up coming, even with Midwinter Comiket to prepare for...
Looks like nothing's happening for now.
As a side note, today, Ayaka's busy at a training camp with her family's gym.
Soryuin-san, sorry to keep you waiting!
Thanks for inviting me today.
You're welcome.
Shall we get going?
Yes.
He's not taking his clothes off?!
Stop the bus, I want to get off!
Is he really serious about this?
That's what surprises you?
They're just taking a normal stroll around the park.
So I read up on TDL.
It started in Japan and has branches in Florida, California, Hong Kong, Shanghai, and Paris.
So it's a Japanese company!
I didn't know that.
I was convinced it was American.
And this is TDL's mascot, Mockey!
He seems more threatening the longer I look, but I'll let that pass for now.
Uh-huh.
But Sensei, why'd you take the trouble to wear a uniform?
What are you saying? The best place to hide a tree is in the forest!
There's a popular campaign to enjoy TDL in a school uniform right now!
If we're going to tail those two, then I'd better fit in with the high school crowd!
You kinda look like some failed AV's underground idol.
I've seen those kinds of videos all over Akihabara.
Honestly, that's pretty hot.
Mockey, why are you confessing to that?
Are you allowed to talk?
It's just a plain old date.
Yeah...
Oh?
Hm?
Machio-san, look at what time it is.
You're right. We should get started soon.
Yes. I'm looking forward to it.
They went inside that suspicious tent!
Could this be a tryst?!
Where'd you pick up that word?
I-If it is, then that means...
No, no, no, that'd never happen!
Especially not at an amusement park!
No, no! No chance at all!
Machio-san of all people would never do that with a minor!
Wait! Hold on a sec, Gina!
That just isn't right...
It's okay. Guilt is temporary.
You're thinking like a criminal!
What?
Huh?
Why are you two here?
Uh, we came to amuse ourselves!
I see! What a coincidence!
But more importantly, why are you two dressed like that?
TDL's doing a special event.
Event?
Every year around this time, you can dress up like a character in the park.
So you two came to take part in a cosplay event?
Well, I really got into it after Midsummer Comiket.
You don't get many chances to do cosplay.
I invited him after hearing that, since I knew TDL had cosplay events.
I'm so glad I did.
Her goal was to stare at his pecs!
It was so obvious.
So that means Akemi's passionate gaze was fixed on his chest instead of his face.
What the hell! This is so confusing!
You don't need to come to TDL just to do something you can always do at the gym!
You just don't get it, Hibiki.
Even muscles you're used to seeing every day feel fresh after a change of scenery. Especially in Machio-san's case, few people have pecs as beautiful as his, so I think his pecs combined with leather armor are perfect, to say the least. Of course, even glimpsed in normal workout gear they're the greatest and strongest, but they have a beauty to them, since leather combined with muscles brings out what makes them special. Ultimately, pecs are wonderful.
You're freaking me out! I'm sorry I asked, so stop looking at me like that! 
My pecs are in particularly good shape this time, thanks to all the incline bench presses I did!
Nice pecs! Nice bulk! You're so shredded!
Thanks for the save, Machio-san.
Wait, what's an incline bench press?
Today, I'll discuss the incline bench press!
It's a type of bench press that uses this piece of equipment.
Oh, those are at the gym.
How's it different from a normal one?
It works out another part of your body.
A normal bench press works out the central part of your chest the most.
An incline bench press targets the middle part of your upper chest.
It can also help increase your bust size!
First, the angle of the bench should be between 30 and 45 degrees.
Next, the space between your hand should be wider than shoulder-width, but narrower than a normal bench press grip.
Slowly lower the bar, and squeeze your shoulder blades as you lift straight up.
Don't forget to brace your legs here!
I suggest setting the weight to something lighter than a normal bench press.
Strive to achieve perfect macho-ness by working on your upper chest!
Why are you the one summing this up?!
Meanwhile, here's what Satomi was up to...
Where'd they go?
I can't believe they ditched me.
I lost them while recovering from motion sickness...
Oh, well!
Since I'm wearing a uniform at TDL, I should enjoy myself!
I normally wouldn't get away with this look.
But if I ran into someone I knew now, I'd just die!
Aina-sensei...
If I ran into someone I knew, I'd just die and die and die!
Aina-sensei...
Tachibana-sensei... About this...
Yeah, let's pretend it didn't happen.
And so they did.
Today, we're gonna change things up and try some bodybuilding poses!
Posing itself is a kind of workout.
Try imitating us!
It'll be easier to follow with a mirror!
Are you ready? First, relax.
We'll start with the front double biceps!
Here we go!
Okay, hold that for five seconds!
Biceps refer to your upper arms.
When you flex both of them, you get double biceps!
Now turn to the side for the side chest!
Okay, hold that for five seconds!
From the side you can show off your chest, arm, shoulder, and leg muscles!
For the last one, put your arms up for abdominal and thigh!
Okay, hold that for five seconds!
Try putting some muscle into your stomach and legs!
If you don't have a big mirror on hand, try doing these when you take a bath!
And as always...
Nice bulk!

# 11
New Year's Eve.
I love the song battle. Savu-chan's the only one who can close out the year.
Are you really Russian?
Are you both ready to go?
We're heading out soon!
Of course, we're all set!
And a Happy New Year to you!
No, no, not yet.
We've still got ten minutes to go.
Meanwhile, Tachibana-sensei is...
Cheers!
Here's to spending another year single!
Yay!
...having a singles-only drinking party.
Hey, where are we going?
Is there even a shrine around here?
There is one! And it's perfect for us!
Ayaka and I met up early, so we scouted out nearby shrines.
And we found a great one!
Oh?
A great one?
We're here!
The shrine's up there!
So many stairs!
This is Masura Shrine.
I heard it has a long history.
It must be as long as those stairs...
The summit's covered in clouds!
Oh?
Are they visiting the shrine, too?
Looks like it's all macho guys...
The muscle god Takemasukuru no Kami is worshiped here.
Any muscle-related prayers are likely to be answered here!
That's one niche god.
Right? Isn't it perfect for us?
I guess?
Can't say I'm thrilled about it.
Oh! It seems it's also famous for granting wishes related to success in romance.
Even someone without a partner will find one right away!
All right! Let's get to that shrine!
First, we need to take on these stairs.
We have a long road ahead of us!
C'mon, think of it this way!
Climbing stairs is great exercise!
Today we'll talk about stair climbing!
Have you only been using the elevator or escalator lately?
Hold it right there!
Stair climbing is an excellent way to get exercise.
When you have the time and the energy, why not take the stairs instead?
Here's how to calculate how many calories you'll burn.
Climbing burns calories like a light jog.
Descending burns about as many as riding a bike.
Climbing 400 steps burns roughly the equivalent of a 15-minute jog.
I recommend a stair climbing workout if jogging's not your thing.
By the way, jumping up steps with momentum burns fewer calories.
Keep your back straight and confidently take each step one at a time.
Also, stay aware of your surroundings in crowded areas.
A nearby staircase can be a superb form of exercise if you treat it like one.
Use it well and shape up!
This is so hard!
Just how many steps are there?!
Ayaka's speed is what you'd expect from a boxer...
She's used to it from her roadwork running routine...
It's the shrine!
We... We made it!
Wuh?
Hey!
Ho!
Ha!
Macho guys everywhere...
The new year begins with a familiar sight.
Looks like we'll have to wait a while.
We'll be here all night.
Oh my macho!
There he is!
He's here!
Who's here?
Oh my macho... Oh my macho...
It's the priest!
Huh?
Oh my macho... Oh my macho... Oh my macho... Oh my macho...
Oh my macho...! Oh my macho...! Oh my macho...! Oh my macho...!
Oh my macho!
Oh, are you visiting your first shrine of the year, too?
What the hell are you doing here?!
This isn't the place for a joke!
You'll make the shrine owners mad!
You're mistaken, Sakura-san.
This shrine belongs to my family.
I help them out around the New Year's holidays.
You're kidding me!
Didn't you know?
Jason?!
In our world, Machio-san is known as the Great Muscle God.
He's actually a Muscle Priest.
Doesn't that have a nice ring to it?
And of course, he's a licensed priest.
So it works out that he's part of the priesthood and the musclehood!
Thanks for the explanation, macho guys!
And no, Jason, it doesn't work at all!
Do you really think our prayers will be answered?
I was planning on wishing for a boyfriend this year...
Actually, so was I...
Actually, so was I.
Actually, so was I!
Don't worry!
If you wish with all your heart, I'm sure your prayers will be answered.
If we wish with all our hearts...
...our prayers will be answered!
Specifically, you should wish from the area around your pectoralis minor muscle!
Why does it always come back to muscles?!
Now then!
Worship the muscles!
You've already changed the subject!
Macho-ho! Macho-ho! Macho-ho! Macho-ho!
Madam Hibiki, you and your friends should join in!
Like hell!
Macho-ho! Macho-ho! Macho-ho! Macho-ho!
It's so pretty!
Vkusno!
The first squid of the New Year is so great!
It's the first shrine of the year, not the first squid.
Ikayaki is rich in taurine, which helps reduce fat.
I'll eat anything if it tastes good.
You should be eating in moderation.
You'll gain weight again over winter break.
Y-You're not wrong...
Still, I'm limited in how much I can exercise during the New Year's holidays.
Right, since Silverman Gym is closed...
Machio-san seems... busy with shrine stuff, so I'd hate to bother him with questions.
so I'd hate to bother him with questions.
Hold up, what part of that is a holy ritual?
No point in jogging, either.
Since we can just use the shrine steps.
And the pool's closed for New Year's, too.
What's there to worry about?
You just want to work out, right?
Is there a park near here?
A park?
A street workout?
Yup! It's all the rage in Europe and the U.S. right now.
It's also called a ghetto workout.
Basically, you work out with the park's equipment.
It's simple and popular because all you need is your own body.
So it's essentially circuit training.
I miss it. I did it all the time back in Russia.
Uh...
"Uh", what?
It might be hard for us to do it here.
Why's that?
Well, that's why.
And then...
Oh no, really?
Yes, really!
My...
Um, Gina?
This is just an empty lot.
It's not like any park I've ever known.
That was quite the build-up.
Just how much do you like parks?
Japan's parks have gradually had all their playground equipment removed.
And more and more of them don't allow exercising these days.
I-I had no idea that Japan's parks were in such a sorry state!
This one has a horizontal bar, so it's better than nothing.
Which means we can do some chin-ups.
Though I can only do inclined ones.
So we're left with stuff like push-ups and running around the park?
Oh, I know!
I brought this just in case we needed it.
This book might help us out!
Why'd you bring that on the shrine visit?!
A Dictionary of Exercises by Body Region, by Toshio Ozu...
This is like the last time we had to train without equipment.
Yeah, we still don't have any.
Oh! I found it!
No equipment needed! Training at home!
Ugh, his weird poses piss me off.
"The important thing is not to give up."
Solid advice, but the picture ruins it.
Just who are you fighting, Toshio Ozu?
So it's bodyweight training.
Which means we're stuck with push-ups, sit-ups, and back exercises.
Wh-What's this?!
A sealed Toshio Ozu centerfold?!
I really don't want to look, and yet I really want to!
Now then!
Today I'll discuss how you can train without any equipment at all!
Right! First up, chest isometrics!
Press your hands together in front of you and apply pressure with both palms.
Hold for seven seconds at 70% of your strength without holding your breath.
Now for some back isometrics!
Mesh your fingers in front of you and then pull them in opposite directions.
Hold for seven seconds at 70% of your strength without holding your breath.
And now to train your shoulders with the pike shoulder press!
Get on all fours, lift up your butt, and keep your legs straight.
Bend just your arms without lowering your butt.
Yow! Work out your arms with bodyweight arm curls!
Push down on the wrist you're training with the opposite arm and do arm curls.
Keep your shoulders relaxed.
Wow! So we can do so much more than just push-ups!
Right! You can train anytime, anywhere!
Stay aware of your surroundings and work hard!
I see, so it's an isometrics workout.
It's easy to adjust the resistance, so it's hard to hurt yourself.
Bodyweight shoulder presses really work!
I can push myself even without dumbbells!
Bodyweight shoulder curls are good, too!
Applying pressure uses your triceps, so you can train them along with your biceps.
Combined with chinning and running, this makes for quite the workout!
It's a Japanese street workout!
Right?
So, yeah...
I wonder who they are.
Huh? You don't know them either?
What are they doing?
This area's been pretty shady lately...
Since the neighbors have shown up, we should finish this up ASAP.
Okay.
The current state of Japan's parks makes it hard to train here.
Aw, geez...
Maybe training in the park is a hurdle too high for us.
Why don't we do it at our local park tomorrow?
It's an athletic park, so we won't stand out.
But we sure have a lot of free time if we can train after a New Year's all-nighter.
You're right.
Man... isn't there anything fun we could do?
There is!
Huh?
And what's that?
Don't you all remember?
The failure we suffered at last year's idol audition?
Oh yeah, we did do that.
The humiliation...!
I recall it each and every day!
And now, finally!
We have a chance for revenge!
A hidden talent show?!
And it's gonna be live?!
Why do I have a feeling that the New Year's off to an awful start?
She's 100% right.
Ok, the commercial break's over!
The live broadcast of the New Year's Amateur Hidden Talent Show is underway.
Next up, entry #68!
Presenting Magical Goro from Harakukuri-shi!
This is bad.
I was prepared for this, but...
...it's even more mediocre than I imagined!
An amateur talent show for the New Year's broadcast?
Just how tight is our budget?
Mihon TV has a swimsuit competition with the latest bikini models.
MHK has a New Year's historical drama with a star-studded cast.
Our ratings will tank at this rate.
Thank you very much!
Damn it, can't we do anything?
Can't we come back from this?
And now, presenting entry #69!
A group of self-styled local idols from Kubikukuri-shi!
They're all from Koyo Women's Academy!
I-It's them!
From the idol audition!
Why are you wearing a uniform, too?
It's camouflage to make them think I'm a student!
Well then, Koyo Academy girls, why did you enter this competition?
Well, because we'd never tried it before!
And to be honest, we want the prize money.
At least try to sugarcoat that detail!
No, wait!
This might be my chance.
The one thing they excel at is making an impact.
That's it! They're my chance to turn things around!
If they're as dramatic as last time, we can go toe to toe with our competition!
All right! Sock it to 'em, and don't hold back!
So, what hidden talent will you be showing us today?
Well, we're gonna try to break the air chair world record!
That's boring as hell!
A-Air chair?
I'm sorry, could we please ask you to show us something else?
Huh? The air chair's no good?
I'd planned on beating the Guinness Record of 11 hours and 5 minutes...
Just how long did you think you had?!
This is already a broadcast disaster!
So now we suddenly have to do something else?
We can't change our plans that fast...
All right! We'll have to improvise, but we'll make this work!
Sensei and I will go first!
Huh? Me?!
Huh? Wait! Hold on!
We'll start with a wrestler's bridge!
Hang on a minute! I can't do anything special!
Just do what we always do!
Yeesh. We somehow avoided an on-air disaster...
Hm?
Hold up, what's a wrestler's bridge?!
I can answer that question for you.
Huh? A-And you are?
What wrestlers fear most is a neck injury.
So they must train their necks to prevent that.
T-Train them?
Yes, the wrestler's bridge is an exercise to train your neck!
Take a look at her!
Huh?
Um, what?
Why's she lying down?
Wh-Whoa! She's made a bridge without using her hands!
That's the wrestler's bridge.
She has textbook perfect form.
Her body forms a beautiful arch, and she's focused on her neck and traps.
Bending the neck too far is dangerous, so that must be avoided.
Once you're used to it, you can bend your neck left and right, or move yourself back and forth to apply resistance for more effect.
Uh-huh...
Since it moves your neck and traps, it helps reduce neck and shoulder stiffness.
When doing it, you need to be careful, and make sure not to push yourself too far.
A perfect explanation, complete with precautions!
That aside, I feel like I've met this guy before...
Okay?
Okay!
What's happened?
Sh-She didn't collapse with someone sitting on her?!
She's so stable!
Nice bridge, Tachibana-sensei.
Huh? Where'd he go?
You've shown us some good training so early in the New Year.
Amazing.
Yeah, I get it.
The wrestler's bridge is really cool.
But...
This looks so boring! Our ratings are screwed!
You know this already, but use extreme caution when doing neck exercises.
Don't ever overdo it!
Later...
You did it, Chandy!
We had the second highest ratings in a very competitive time slot!
We got tons of viewers from the F1 demographic.
Why on earth would that appeal to them?
The president is very pleased.
Which means we need to get those girls again.
They're just great.
Their personalities are top-notch.
We need to grab them before they make it big.
Should I feel happy about this?
By the way, the highest-rated moment was a nip-slip in the swimsuit competition.
The producer and president are asking too much...
They want me to get them again, but a new plan takes time...
I've heard about your problem, Sir Kutaro Deire.
Wh-Who are you?!
Please excuse me for disturbing you.
My name is Jason Sgatham.
I'm an acquaintance of those girls.
Their guardian, so to speak.
Uh...huh.
I actually have some good news for you.
Do you have a moment?
Th-There's an event like this?!
If Madam Hibiki and the others get famous, it'd greatly benefit us and Sir Naruzo.
And it'd make a certain other Sir happy, too.
Will you work with us, Sir Deire?
This...
...will work!
What is the Nikunoshima Tour?
And what kind of drama awaits us there?
Find out on the next, and last, episode!
Today we're all going to try the bridge!
Trying to do a real bridge abruptly might lead to injury, so we're going to do a slightly easier one called the glute bridge.
so we're going to do a slightly easier one called the glute bridge.
Let's start with the basic form.
Keep your shoulders on the floor and your knees bent as you move your hips.
When your raised hips form a straight line to your shoulders, hold it for one second.
Keep your knees closed and your thighs together!
Your goal is 10 reps!
All set?
Ready, go!
Don't hold your breath!
And don't overdo it!
Don't put pressure on your neck!
Well? Can you feel it in your butt and abs?
Keep going! Almost there!
Just a bit more!
Last one!
Right, okay!
Nicely done!
Keep this up to shape up your butt and thighs, and to slim down your waist!
And as always...
Nice bulk!

# 12
One day, shortly before spring break...
We're organizing a trip this time!
Another new event?
The model stands out like a sore thumb, so I don't really get what it's about.
Our destination is Nikunoshima!
Right! It's in the Tokyo metropolitan area, but has a tropical climate year-round, so it's a popular beach spot among young people.
I'm going on the tour, too!
Just what do you plan on doing at the ocean?
We've already signed up!
And we plan on buying new swimsuits, too!
Some of the other people coming include
Uehara-san's older sister and Kure-sensei, plus Tachibana-sensei and Aina-sensei.
I see! Except for Kure-sensei, you've recruited everyone desperate for a guy!
Hey now, hey now!
Jason has other plans, so he can't come.
Oh, sorry! I've got some training to do!
Aw, man.
Oh, sorry! I've got some training to do!
He's missing his chance to make a harem.
Oh, sorry! I've got some training to do!
I'd like to go, too, but I'm so busy with student council work this spring...
I'd planned on holing up at home over spring break.
I've got a pile of movies to get through.
I see, so you won't be joining us.
Too bad. You'd probably enjoy the Mr. Nikunoshima contest and many other events.
A contest means macho guys and pecs...
Hot guys means I can get a boyfriend!
Well, since I've confirmed who's coming, I'll just let the tour company know.
We're coming!
Weren't you two too busy...?
It's fine! My DVDs aren't going anywhere!
I'll get all my student council business done before spring break starts!
Oh, really?
Hell yeah! Time for us to buy new swimsuits, too!
You're right! Let's go try some on together!
I'll snap up every guy on the island with my sex appeal!
They've got a one-track mind.
But now this means we're all going.
I'll snap up every guy on the island with my sex appeal!
Hibiki, that's not logically possible.
So, Akemi, what kind of guy do you want to get?
Now we've assembled all our actors.
Sir Deire, isn't this exciting?
It sure is, Chanjay.
Just what is this hopeless duo up to?
And how will the tour turn out?
It's spring break. The Silverman Gym group has arrived at Nikunoshima.
Wow! It really is tropical!
The ocean's so pretty!
I had no idea this island was in the metropolitan area.
Gina, you okay?
So hot...
I guess you can't handle the heat.
The climate really is summer-like.
I'm a cold-blooded character, right?
So of course I can't handle the heat.
If you can squeeze in a joke, then you must be fine.
Right. If you can't take the heat...
...get out of your clothes!
Wait, wait, wait!
There's nothing right about this!
She's overheated!
Cheers!
The older group of gals is having a toast at the beach lounge.
Take a swim and cool off your mind and body!
I'll do that...
Sorry to keep you guys waiting!
Look, look! I bought a great melon! Isn't it big?
You're too huge for me to grasp its size.
Wow!
What a magnificent melon!
When it's not near Machio-san, you can see it's just a big ol' melon.
They sell wooden swords to break it with.
The ocean.
A melon.
A wooden sword.
Put them together, and what do you get?
What else is there?
I got it! A pose-off with the melon and sword!
A melon bash!
I haven't done this since elementary school!
Oh, yeah. I guess there's that, too.
I bought the sword!
Oh, yeah. I guess there's that, too.
I bought the sword!
Mm, I get it.
This'll be fun!
Mm, I get it.
Let's do trainee-style rules, okay?
"Trainee-style"?
I'll explain.
The person swinging at the melon wears a blindfold.
Uh-huh.
Just like normal.
Set up the melon on Machio-san's traps.
Stop right there and put it on the ground!
What are you saying?!
It's just the normal version of the game if we put it on the ground!
Normal is fine! We're not trying to reinvent the game here!
Oh, should I put it on my abs instead?
That's not what we mean!
But your traps play a very important role in your body, too!
If they're weak, they'll make you slouch!
You don't need to follow up on this!
And if you work them out, you can reduce stiffness in your shoulders!
Really? Wait, I want to hear about that!
Okay! Then let's take a look at an exercise for your traps!
Uh, what about breaking open the melon?
Machio's Muscle Lessons.
I recommend doing the shrug exercise to train your traps!
It's extremely easy to do!
If you experience shoulder pain, definitely give it a try!
First, legs are shoulder-width apart.
The back of your hand faces outward.
Shrug and then lower your shoulders.
Repeat this motion.
Focus on how your traps contract as you shrug.
You can even do this with a barbell.
Use it like you would a dumbbell.
Regardless of which you use, make sure to stand straight.
Many people find their grip gives out before their traps do.
Try using a wrist strap if that happens.
I recommend doing shrugs alongside back and shoulder exercises.
Train hard and get rid of shoulder pain!
Wow, an exercise for your traps?
I'll have to make sure to do it next time!
So, what about breaking open the melon?
People with desk jobs are especially likely to experience shoulder stiffness.
It's worth training your traps!
He's juggling it with his traps!
Talk about skill!
Thank you for your patience!
We'll now begin the Mr. Nikunoshima contest!
All right! The hottie contest is starting!
Muscles!
Or we'd planned to, but, since we didn't have enough applicants, we'll have to cancel this year's contest.
The Miss Nikunoshima contest will still carry on as planned!
We welcome any walk-in applicants!
But, my pecs...
My hot guys...
Your disappointment is obvious.
What's this? A contest? Sounds like fun!
The prize is a Nikunoshima protein set, with a bonus prize of a 40-hour blu-ray box set with footage from the last ten years of the Mr. and Miss Nikunoshima contests.
Uh, who needs a prize like that?
Protein...
Mr. Nikunoshima contest blu-ray box set...
Seems I have no choice but to compete.
Your art style's changed!
We've arrived at the climax!
Who will claim Miss Nikunoshima's crown?!
I'm #13! I'm doing an I-balance pose!
It's the talent section.
The skill level's pretty high.
Sakura-san, I've prepared the thing you asked for.
Thank you!
But are you really okay doing that?
You're an arm wrestling champion, so it'd be in your interest to show that skill.
Well, I can't arm wrestle myself.
Just watch, this will definitely surprise you!
I can't wait to strut my stuff.
You seem very confident.
Sorry, but I'm the winner here.
Do you have some secret strategy?
Secret strategy?
Yes, of course I do!
If I perform the technique only I can do, then victory is mine!
Next entrant, please!
#19, Crystal Garson, a Russian studying in Japan!
I'll perform the Cossacks Dance!
She stole my freaking bit!
Thank you very much!
That was entry #26, Gina Boyd!
Oh, dear, that didn't go well for her...
That other girl completely stole her thunder.
What bad luck.
That's too bad.
And with her potential, I thought she might be first foreigner to win the title.
I didn't realize this contest had such a long and storied history.
Now, let's move on!
Next up is entry #27!
Ayaka Uehara from Tokyo!
All right! Ayaka, show them how strong Glory Gym is!
What's your little sister doing for the talent section?
She told me earlier that she'll do the dragon flag.
Really!
Wow! That should win over the crowd!
Go for it, Ayaka!
Just leave it to me.
I have a secret strategy, too!
Huh?
You do?
Besides the dragon flag?
Right! I'm gonna go big and bold...
...with this swimsuit!
That's way too bold! Even an adult would get disqualified for that!
Naturally, she was disqualified.
Next up is entry #28!
Akemi Soryuin from Tokyo!
Akemi, you can do it!
Now then...
...show us what you've got.
So, please show us your talent!
Go ahead!
This is amazing!
What an incredible handstand!
Holy crap, she's not swaying at all!
It's not over yet. There's still more to come.
Wh-What's this?
She's doing handstand push-ups!
How cool!
I've only ever seen this in movies!
Soryuin-san has phenomenal physical strength.
So, why don't we take a moment to discuss how to do a proper push-up?
The push-up is a classic bodyweight exercise that everyone's familiar with!
How'd she change back so fast?!
Push-ups mainly work out your chest and your triceps.
Keep your hands close together to stimulate your triceps more, and far apart for your chest.
Adjust the distance to meet your goals.
Slowly bend your elbows and lower your body.
Don't let your hips move up and down.
Keep your body in a line and straighten your elbows.
Start with 3 sets of 20.
Even if you can't do that many, it's important to focus on your form with each push-up.
The so-called speed push-ups you sometimes see are half as effective at achieving the original goal of training your chest, so I don't recommend doing them.
As for Soryuin-san's handstand push-ups, those stimulate your traps in addition to your chest and triceps.
Of course, they're quite challenging, so wait until you've built up enough strength to try them.
Use all kinds of push-ups to meet your goals and achieve your ideal upper body!
Just what you'd expect from her.
She's got this in the bag.
We've still got Sakura-san left.
That was awesome!
Not even I would be able to do that many so easily!
Horosho! You showed us something great!
Thank you!
And now, for our final participant!
Entry #29!
Hibiki Sakura from Tokyo!
Right!
Hibiki, good luck!
Ah, I'm so nervous!
Davai , Hibiki!
So, what do you have for us, Hibiki?
A punching bag?
Is she trying to show off her punching power?
I'm #29, Hibiki Sakura.
I'm going to hit this punching bag!
I knew it! I hate to admit it, but you're the strongest in pure punching power!
I knew she had world-class talent!
Sakura-san, you're our gym's next champion!
That was Hibiki Sakura!
That was nerve-wracking!
That was Hibiki Sakura!
That was nerve-wracking!
Thank you very much!
What a great demonstration, Sakura-san!
Horosho! Ochen horosho, Hibiki!
I expected no less from my rival!
That was stunning!
So that's your hidden talent!
Well, I wasn't hiding it, I just didn't have a chance to show it.
The judges' votes are in!
We have a tie for first place between Akemi Soryuin and Hibiki Sakura!
According to the competition's rules, they will face off again in a final round!
What?!
A final round?!
Nice job!
That's so cool!
Well, this is a problem. I can't think of anything else to do...
I know, right?
I wish they'd just choose one of us.
Oh! I know, Hibiki!
Why don't we just do that?
That? That what?
We'll now begin the final round!
As you requested, you'll have a bench press battle!
First, you'll do 1 set of 10 reps at 40 kg.
Then we'll add 5 kg at a time until one of you can no longer continue.
You're both okay with this?
Yes!
The bench press. It was our first workout together after we signed up, Hibiki.
Yeah, how could I forget?
It's a clever way to determine the winner, Akemi.
Back when we'd just met, I could barely lift 20 kg.
I know. Now you can lift 40 kg, just like I could at the time.
I'll come at you with all the strength I have now!
You're a worthy opponent!
Let's fight with all our might!
Hibiki!
Akemi!
Ready, set, go!
One... Two... Three...
At last, the time has come, Hibiki!
Looking back, we couldn't settle this with the relay or arm wrestling.
But now I can finally compete against you one-on-one!
Six...
Seven...
Eight...
Nine...
Ten!
I'm too hungry for this.
Soryuin-san, ten! Sakura-san, zero!
The winner is Soryuin-san!
I'm starving...
Whaaaaaat?!
Meanwhile, elsewhere...
Chanjay... I'm sorry, really.
You have nothing to apologize for.
Our plan to reach Nikunoshima first and set up a candid camera show...
It was all ruined when our boat broke down and we were set adrift.
I'm so sorry, Chanjay.
And you'd just joined the project.
Sir Deire, I...
I had fun.
Chanjay?
Chanjay...?
Thank you...
What a shame.
I thought I could finally meet you in a fair fight...
You're still going on about that?
You won, so you should be happy about it!
But if you hadn't been so hungry, you might've won.
Don't you regret that?
Nope! I had fun, so it's okay!
If you hadn't muscled me into joining the gym last spring, I wouldn't have had this experience, or known how much fun strength training is.
When I consider that, losing is honestly not that big of a deal.
Hibiki...
Or something like that!
I didn't mean to sound so sappy.
As for me, if you hadn't joined the gym, I doubt I would've become so close with Ayaka and Gina.
It's all thanks to you.
Stay my friend, okay, Hibiki?
Yeah, right back at ya!
Huh?!
Wh-What's that?!
I said I'll be back, and here I am, Japanese geisha girls.
Barnie?!
It's Deire-san and Jason!
What happened to them?!
About a week ago I received an SOS from Jason's smartphone, so I came to rescue him.
You should call a medic.
This muscle pressure!
It had to be you, Sir!
What, Barnie?!
Sakura-san, what just happened?!
Well, you see...
First, they did this, and then he did that...
Whoa, they had an accident?!
And he came to rescue them?!
Uh, how did you pick up on that?
If you keep doing strength training, you'll understand.
Look, Hibiki!
It's the Pectoralis Major constellation!
I didn't need to know that!
Time for our final training session!
Today, we'll do the most basic exercise in bodyweight training-- the push-up!
Like we said earlier, choose the method that best suits your goals!
To work out your arms, keep your hands close.
Go wide if you want to work out your chest.
We'll do them for 20 seconds.
If it gets too difficult, feel free to switch to your knees at any time.
If you can, try increasing the number of reps by speeding up.
But don't go too fast!
Maintain the basic posture and keep good form!
No man is an island!
And no one can live without muscles!
Work out while giving thanks to your muscles!
All set?
Ready, go!
Breathe in as you go down!
Breathe out as you go up!
Don't overdo it, or you'll hurt your shoulders!
Appreciate your chest muscles!
Lower your head and body all the way down!
If you're struggling, use your knees!
Thank your muscles!
Spasibo, everyone!
All done!
Nice job!
Be grateful for your muscles and live a healthy life!
That's it, everyone!
See you later!

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Animorphs

# 01
Delish!
Nothing beats an after-school grub crawl!
Hey, Hibiki...
Have you put on weight again?
Wai— Seriously? Where exactly?
Wh-Where? Is that something you can just tell?
It's just... You're definitely plumper than you were last year.
Why'd I gain weight again?!
I haven't been doing anything, though!
Maybe because you aren't doing anything.
And you eat too much.
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.
Th-That reminds me. When was the last time I weighed myself?
Why don't you give it a try?
Oh, crap. This is no laughing matter.
That does it! I'm going on a diet!
Starting tomorrow.
Sakura Hibiki. Weighs 55.4 kg.
What awaits her on the long road of dieting ahead?
Little does she know.
So you're Sakura Hibiki, here to observe the gym, right?
Come this way.
Th-Thanks.
I really wanted to avoid spending any money.
Not like I have any choice, though.
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.
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.
If I've gotta do this, I definitely want a clean gym.
Some sweaty place would just gross me out.
What a coincidence, Sakura.
Another girl from Koyo Girls' Academy is here to have a look, too.
Wow, really?
She's over there.
So somebody else is as curious as me.
This'll be easy if I know her.
That glossy black hair!
Those serene almond eyes!
A figure that puts models to shame!
S-Soryuin Akemi!
Excels at everything.
Drop-dead gorgeous.
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!
And her parents are bazillionaires to boot!
I just can't deal with people who are that perfect.
I feel like a peasant compared to her.
Why'd it have to be Soryuin of all people?
Oh, my! You're Sakura from Class B!
Y-Yeah!
I'm so glad someone from my year is here!
Here to check things out, too?
Uh, well, you see...
S-So you're joining the gym, too.
Indeed I am, Sakura!
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?!
O-Oh, really?
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.
Guess this ship is sunk already.
All right, you two, let's go to the training room!
O-Okay!
Whatever.
It's not like we're gonna work out together.
I can just make sure our visits don't overlap.
Yeah, let's do that!
Here's the training room.
Welcome to Silverman Gym!
The hell is this?
I was expecting... a pleasant sports club kind of atmosphere.
Everywhere I look, it's just sweaty muscleheads!
Last rep! Give it everything you've got!
Silverman Gym takes pride in its world-class training equipment.
Our members include many active bodybuilders and pro martial artists.
This place is the opposite of pleasant!
Choosing this gym was a huge mistake!
I'm not looking for something this serious!
Hey, Soryuin, let's make up some reason to get out of here.
Pecs full to bursting!
Traps like mountains!
Quads like armor!
I love it!
Does this chick have a muscle fetish?!
I've made up my mind! I'll join!
That was quick!
Just how much does she like muscles?
Is this some kind of joke?
Seriously, there's no frickin' way I'd join this muscle monster convention.
Oh, are you here to have a look at the gym?
Allow me to introduce myself.
I'm Machio, a trainer at Silverman Gym.
If you have any questions, ask away!
Um...
Sign me up.
Hibiki had found her Prince Charming.
Hibiki, wanna hang out somewhere today?
Sorry, I've got things to do.
You do? Don't tell me you found a guy?
Nope.
So you have chores? Part-time job?
Nope and nope.
Uh, how should I describe this?
It's kinda like... training?
What?
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.
Frankly, I think ordinary high school girls will stick out like a sore thumb here.
Oh, Miss Sakura! I hope you had a good day at school!
Call me Hibiki. We're the same year, after all.
All right then, Miss Hibiki.
Just Hibiki is fine.
Huh, so you were going to another gym before?
Yes, with my older sister. But when this new Silverman Gym opened, I decided to switch.
Wow, your sister does this?
Must be easier to break into if your sibling already does it.
My sister always told me, "Pick a man by his fighting muscles, not by his face."
You got your fetish from your sister?!
And what's with the blushing?
Man, we just aren't on the same wavelength.
But, y'know, coming here isn't all bad.
Good morning, Sakura, Soryuin.
I'll be coaching you today.
A pleasure to work with you!
The pleasure's all ours.
That look on her face...
She's totally like an innocent maiden in love.
Looks like she's just here for Machio, too.
So I guess Soryuin's just a normal girl after all.
She's just in it for the handsome face.
Let's get started right away with the bench press!
Machio's Muscle Lessons!
It's me, your muscle bro!
Today, we'll be learning the correct form for the bench press together!
When did we become an edutainment anime?!
The basic bench press posture is as follows:
Keep your eyes just under the bar.
Squeeze your shoulder blades together, and let your back form a small arch.
Make sure to use the safety rack!
Slowly lower the bar as you breathe in, then exhale as you push upward in one go.
And that's the full sequence for a bench press.
Remember to tighten your abdominal muscles during the movement.
This is called applying abdominal pressure.
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!
You're obviously pandering to the audience with this erotically charged explanation!
Well then, shall we start with Sakura?
What? Me?!
Go for it, Hibiki!
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?
Twenty kilograms!
Twenty kilograms?!
I'll be spotting for you, so don't worry.
One.
Two.
Nice job, Sakura!
Your form's perfect!
You think so?
Five.
Six.
Th-This... is super hard!
I can't do any more! I really can't!
Have mercy!
Right, okay! You did great!
You did sets of 7, 5, and 3 reps with 20 kilograms!
That's pretty impressive for your first time!
Huh? What the hell?
Even without any weights, this is brutal!
Isn't this a human rights violation?!
You said you've got some experience with this, right?
How much for your sets?
Forty kilograms, please.
Seriously? Twice as much as me?!
Okay! Amazing, Soryuin!
You completed 3 sets of 10 reps!
What's with the heavy breathing?
Ah, I can feel it!
My pecs, triceps, and even my delts are all screaming!
You're starting to sound a bit crazy over there!
Soryuin's something else.
I couldn't even do half that much.
Don't beat yourself up.
Nobody starts out as an expert.
Let's keep working hard together.
Make sure you stay hydrated.
Thanks.
Did you start out the same way?
Of course!
I could only bench press 100 kilograms at first.
Man, was that frustrating!
He's an absolute thoroughbred!
How demoralizing!
Don't you laugh when you see a weakling like me?
Of course I don't.
Nobody could laugh at someone trying their hardest!
Machio...
He's cool to his core!
I'm in love!
I'm gonna try one more time!
No need to overdo it!
You must be tired from your first day, right?
Rest your muscles for a few days, and when the fatigue wears off, try again with me by your side!
Yes. With me at your side.
Your side...
Side...
Yes!
Side chest!
The hell is this?
Who photoshopped Prince Charming's head onto a macho gorilla body?!
Incredible!
Such impeccably lean, toned muscles!
Their beauty rivals even diamonds!
So much eye candy, I might climax.
So she was attracted to his muscles.
My body's so heavy.
I'm gonna be so sore tomorrow.
It's inevitable after your first time.
You'll hurt less if you take some BCAAs before your workout next time.
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!
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.
I'm so happy.
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!
Let's motivate each other with a little friendly competition, Hibiki!
Wait, wait, hold up!
I'm not a fitness fanatic!
I just want to lose some weight!
Aw, don't say that.
Oh, right! Want a sip of my protein drink?
I'm in the middle of eating here!
Thus, Julianus set about revoking Christianity's special status, earning him the name "the Apostate."
Let's have someone read the next part.
Sakura Hibiki?
Oh? Okay—
Sakura, what's the matter?
Uh, you see...
Hibiki, why are you so stiff?
Well, I went a little overboard yesterday.
It happens.
Newbies will go all out with weight training and feel sore the next day.
Can I really keep this up?
Man, it's wicked hot this year.
Ah, yummy-yum.
Hey, Hibiki! Your... zipper's totally about to burst!
Huh?
And just look at your ass and thighs!
You're gonna blow!
Stop acting like my body's unexploded ordnance!
Crap, I thought my clothes felt a little more snug this year.
But my summer uniform makes my indulgence all the more obvious!
That does it! I'm totally gonna slim down by summer vacation!
Then the boys at the beach will be all over me!
And to do that, I'm gonna hit the gym!
We're going to try squats today!
Where'd your clothes go?!
Squats? I'm pretty sure I've heard of those.
Don't pro wrestlers do them?
Hey, Machio.
Isn't Akemi here today?
Oh, Soryuin's already started her workout.
She's over there.
Seriously, what's with the heavy breathing?
She's doing squats right now.
She is? That's not how I imagined them at all.
Soryuin's form is ideal.
That's a textbook example of a squat.
Wow, really?
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.
Exhale as you stand up, but be careful you don't hyperextend your knees.
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?!
Right, you're next, Sakura!
O-Okay!
Hibiki, you can do it!
Squats can be a little difficult, so check your form in the mirror first without the bar.
Seriously?
Man, oh, man. This'll be a piece of cake.
Squatting without any weights is just too easy.
Go for it, Hibiki!
Well, whatever.
Let's get this over with, then, and move on.
Here I go.
One.
Two.
Thighs parallel to the floor!
Three.
All right, slowly bring your butt down!
S-Seven.
E-Eight.
N-Nine!
T-T-Ten!
Okay! You did great!
That was brutal!
Isn't this harder than the bench press?!
Oh, that's right! I forgot to mention that squats are a killer workout!
How could you leave that out?!
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."
That does kinda look like a chicken.
So now that you understand how important squats are, let's try some with the bar next!
Huh?!
He can't be serious!
If squatting without the bar was hard, then this'll kill me!
Squats are an incredible way to firm up your butt and thighs.
Let's both do our best!
Huh?
If I can firm up my lower body, I'll get slimmer!
And sexier!
Let's do this!
One!
Two!
That's the spirit, Hibiki!
Three!
Ah, youth!
Four!
Geez, today totally wore me out.
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.
That's all right! Keep at it, and your body will adapt soon enough!
The important thing is to stick with it!
Let's both keep working hard, Hibiki!
Yeah, yeah, I get it.
Oh, that's right!
There's this great ramen place up ahead.
Wanna grab a bite?
Hibiki.
I've been meaning to ask you about this...
How many times would you say you eat each day?
Huh? Let's see...
Besides breakfast, lunch, and dinner, I think I snack around three times a day?
Sometimes four.
In other words, you eat six times a day?
H-Hey, there's nothing I can do about it!
I'm a growing girl, so I get hungry!
That's why I'm trying to burn off what I eat with exerci—
You're amazing!
Huh?
You've been blessed with an incredible appetite!
You're like the blue-blooded protagonist of a shonen manga!
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!
Eating is what matters most when it comes to building muscle!
Hibiki!
You're full of unharnessed potential!
Let's master the Way of the Muscle together!
So that one day we'll be the strongest, most macho of all!
Hell no!
It was at that moment that Hibiki knew she had definitely joined the wrong gym.
Hi, everyone! Been working those muscles?
During this segment, we'll review the episode's workout!
Today, we're doing squats!
Do you all remember my explanation from earlier?
Make sure you don't let your knees stick out too far in front!
Are you ready?
Then let's go!
One.
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.
Four.
Keep a good tempo.
Five.
Your goal is ten squats!
Here comes the hard part!
You can do it! Hang in there!
Six.
Seven.
Eight.
Nine.
Ten!
Three sets every day will help your diet!
And as always...
Nice bulk!

# 02
All right!
I'm gonna train hard today!
Oh! But before that...
Time to jump on the scale.
I haven't weighed myself at all recently.
I've been working hard at the gym, so I've probably lost heaps.
Oh?
What?
I've gained weight!
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.
My goal was to slim down, but I'm on track to become a macho gorilla at this rate.
This is really bad!
I gotta ask Machio for advice!
Oh, that's what was troubling you!
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!
Right...
Muscle is far denser than fat, meaning it weighs more.
R-Really?!
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!
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.
Generally, those gyms incorporate extreme dietary restrictions into their programs.
Dieting by itself isn't a bad thing, 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.
And as your muscles decrease, your metabolism does too.
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.
For real? That's awful!
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.
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.
You're both still growing, so you should avoid extreme dieting.
Eat lots and exercise lots!
Let's muscle!
In that case, we should start working out right now!
Okay, let's go!
Yes, side—
It's more efficient to start your routine with your larger muscle groups.
Like your back, for instance.
Training my back muscles, huh?
That's right, if we're training our backs...
Ah!
I'd recommend doing lat pulldowns.
Lat pulldowns?
Machio's Muscle Lessons!
It's me, your muscle bro!
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.
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.
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.
All right, got it!
Let's give it a shot!
Wait a minute!
What's wrong?
Yeah!
Back lat spread!
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!
Right. Left.
Don't worry, Hibiki!
Machio's muscles are in a class by themselves, attainable only by people who spend their entire lives training.
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."
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.
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.
I see!
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.
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.
Th-That's scary.
Just what kind of workout is that?
Don't worry about it!
Abdominal and thighs!
Focus on improving your overall fitness first.
Yeah, I can leave the hard stuff until after I've gotten better.
Most muscular!
Phew, I'm beat!
You did great today!
Ah, I feel so refreshed!
Wait, what's this?
Silverman Gym comes equipped with a protein bar.
Welcome to Machio's Protein Bar.
Today, I would recommend our whey protein shake with BCAAs.
Whoa, that's good!
Machio's protein shakes are always the best!
Hey, Hibiki, do you know what the "anabolic window" is?
The what?
Consuming protein within 30 minutes of finishing your workout can help support muscle recovery and growth.
Wow, within 30 minutes, huh?
But 30 minutes is pretty strict.
It really is!
Protein, huh?
Oh, I know! Let's get a little more protein after this!
Huh?
Yeah!
Time to pack on the protein!
What part of this is a little?
Just how much does she plan to eat?
Is she a competitive eater?
Hibiki has yet to realize that there may be other reasons she has not lost weight.
Hello, Hibiki?
Hey, Akemi.
What time are you going to the gym?
Well, I was gonna go, but I think I overdid it with yesterday's workout.
My muscles are way more sore than usual.
Oh, I'm sorry to hear that.
You'll burn out if you push yourself too hard.
In that case, you'd be better off resting today.
But still, I'd hate to spend a perfectly good Sunday just lazing around.
I don't have work today, either.
How do you usually spend your Sundays?
Let's see, I do stuff like going to the movies with my friend.
Is that so?
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?
What?
Oh, man, I hadn't even considered the pool!
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.
Oh, that makes sense!
Sure, I may seem calm on the surface, but my swimsuit's too tight!
Good thing we came before school swim classes started.
I need to buy a new one.
And anyway...
You sure have a great figure.
We're the same age, but couldn't be further apart.
D-Don't look! My triceps are much less pumped than usual today!
There's seriously no way I'd notice that!
Sorry for staring.
I wonder if I'll end up looking like you if I train hard enough.
My muscles are still developing!
Let's work hard toward getting next-level macho bodies together!
No, I don't want to be macho.
By the way, did you know?
By paying attention to someone's physique, you can tell what kind of sport they do.
Just from that?
Take her, for example.
She's probably a competitive cyclist.
For real?!
See how her leg muscles are particularly well-developed?
That's a general trait shared by cyclists.
So you can tell by her leg muscles...
Hm? Hey, wait!
Speed skaters have crazy leg muscles, too!
How perceptive of you.
I admit I wasn't sure at first, either.
But look! Her lower legs have tan lines!
You're right!
Someone who wears cycling gear would get tan lines like that.
S-Sounds logical.
I'm amazed you could figure that out from her body alone!
See? Isn't this fun?
How about that slender woman?
She's quite lean, so she likely does a sport with weight classes.
Her knuckle calluses make me think it's karate, as opposed to boxing.
Then what about the woman chilling out over there?
Her muscle mass is impressive, especially her back and upper arms.
Maybe she does a sport with pulling techniques, like judo or wrestling.
That's so cool, Akemi!
You should become a detective!
In the end, they're just simple guesses, so I could be wrong.
Man, just seeing their well-built bodies makes me feel motivated!
I won't be outdone by them!
Let's hurry up and go swimming, too!
First, some stretching!
Stop right there!
Cease your stretching!
What's wrong, Akemi?
Hibiki, do you know why we do stretches?
Why? For this, right?
To stretch out and loosen up our muscles so we don't get hurt while exercising.
I'm afraid you're mistaken.
Huh?
Static stretching before you exercise is meaningless.
If anything, it's downright harmful!
What?!
By stretching before your body has warmed up, you may end up hurting your tendons and joints instead.
Seriously?!
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%.
So you mean stretching makes your muscles tight instead?!
Almost everyone at the gym stretches before working out, though!
That's right. There are many people who still don't know it's bad for you.
Well, that sucks.
Does that mean we shouldn't do anything before exercising?
Not at all!
We can do dynamic stretching instead!
Dynamic stretching?
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.
Really?
Here's what I recommend doing!
Forward and backward shoulder circles.
Side bends to stretch your abs.
Shoulder circles with elbows bent.
These stretch your shoulder blades.
Toe touches.
These stretch your hamstrings.
Well?
Completely different from normal static stretches, right?
They are!
I feel like my muscles have loosened up!
Right?
By the way, do you know radio calisthenics?
That's dynamic stretching, too.
Oh! The movements are definitely similar!
So has your heart rate increased?
Yup! And I'm all warmed up!
Man, dynamic stretching is great!
I feel like I've exercised plenty just from this!
I'll try them at the gym next time!
Sorry. My swimsuit just ripped.
Let's go buy a replacement.
Yeah.
Make sure to stretch in loose clothing.
Ex-Special Forces, you say?
The perfect appetizer.
The Seven Commandos 4: The Great Escape of Fury!
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.
Okay.
Oh...
Oh my gawd!
They wrapped up the loose threads perfectly at the very end!
What a godly movie!
Why did this go straight to video in Japan?!
And To Be Continued!
They'll definitely make a sequel!
So this means the ending of the last one was just a dream after all, right?!
Hey now, don't jump to conclusions!
Let's rewatch them from the start and carefully analyze them!
We're gonna be up all night!
This is Uehara Ayaka.
We became friends after ending up in the same high school class.
What movies would I recommend?
Well, have you seen Bodorowsky's El Possum?
That answer!
She's a true film buff!
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, what order should we watch them in?
By release date, or chronologically?
Which would be 3, 4, 2, and then 1.
Sorry, Ayaka. I need a hand real quick.
Wh-What gives, Sis?!
Oh, you're watching those movies again?
I have a friend over right now!
Thanks for having me!
Hey, nice to have you!
Why don't you have her come watch?
Huh?
I'll pay you extra. C'mon.
H-Hey, wait a sec!
Damn it, just when we were rarin' to go.
Sorry, Hibiki! I gotta help her out.
It'll only be a second!
Oh, no, I don't mind.
Wait, come to think of it...
What's your family's business, anyway?
Oh, that's right, you don't know yet.
Then why don't you come take a look?
The place is right behind my house.
That's it, wind up more!
Is that all you got?! C'mon!
I don't know what I expected, but it sure wasn't this.
I see.
I guess you didn't know we ran a boxing gym?
Uh, no.
Our dad's a former pro boxer, and he opened this gym after he retired.
He forced us to learn how to box as well.
When he's out, we serve as the coaches.
Makes sense.
Now I remember. Ayaka did mention that she helps out with the family business sometimes.
I didn't think it was something this hardcore, though.
Still, the vibe here is something else.
Do you have a lot of strong members?
Hmm, I guess? We've trained a few world champions.
Uh, I think that makes your gym world-class.
Listen up! Pick up the pace, you scumbags!
Yes, ma'am!
And she runs it like we're in Sparta!
Ugh, I'm so tired.
Hey, Ayaka, I didn't know you were a boxer!
Is that why you like action movies?
What? No, not at all.
Movies are my actual hobby.
My dad just forced me into boxing.
It's a pain in the ass.
She says while shadow boxing.
She's got it down to muscle memory.
Huh?
Ayaka, your abs are amazing!
Oh, you think so?
It's not like I do anything special to train them, though.
You don't do sit-ups and stuff?!
Let's see...
If you want to work out your core, then dragon flags might be good.
Dragon flags? What are those?!
You lie down on the floor like this and grab onto something above your head, like a pole.
Then, bending both legs slightly, slowly lower them until they're just touching the ground, before engaging your core and bringing them back up.
Then, you gradually return to your original position, deliberately forming a straight line with your back and legs.
Hup.
Three sets of 10 reps should be good for starters.
I couldn't even do one of those!
I'm a mere mortal here!
Huh? Are dragon flags really that hard?
It's a basic sit-up in our gym.
I thought everyone could do them.
I guess there are people who can't?
You guys have no idea what's normal!
And I wasn't asking you anyway, hardcore boxer dudes!
Hmm, I wonder what other exercise would work.
Something simple and straightforward, please!
Oh, I got it!
Why don't you do a plank?
A plank?
Here's how.
Straighten out your body, supporting it with your elbows and toes.
This is the basic posture that you keep.
Keep your abs tight, with your elbows at 90 degrees, and don't lift your chin.
Begin by holding this pose for 30 seconds.
Wanna try?
Ow! This is a lot harder than it looks!
Planks are pretty easy on your lower back as well.
Okay, 30 seconds are up!
Phew!
Sakura, why don't you take a swing at a punching bag while you're here?
What?!
If you want to burn some body fat, you gotta do aerobic exercise, too.
Hey now, let's not rush her.
C'mon, I'll tell you what to do, so give it a shot.
O-Okay.
Then I guess I'll have a go.
That's what I like to hear!
What?! Oh, no, I broke it!
Sakura...
Let's work on the world championship for now!
What do you mean by "for now"?!
Hibiki's unexpected gift had come to light.
Today, we'll review the plank exercise that Uehara taught us!
This exercise is easy to do at home, so try it with us!
All ready?
First, we'll go over the basic posture.
Keep these three points in mind!
Hold it for 30 seconds, like I did!
Here we go!
Ready, start!
Make sure your back doesn't move up or down.
Focus on keeping your body straight.
Tighten your stomach!
Keep your form in check!
Hang in there, we've only just begun!
Careful that your back doesn't move up and down!
Body in a straight line!
Here comes the hard part!
That proves it's working!
Ten seconds left!
Tighten your stomach again!
Good job, good job!
This is when you need to hold out!
Three!
Two!
One!
Zero!
All done!
Phew, I feel like that really worked my core!
Keep doing these, and you can build up your trunk!
And as always...
Nice bulk!

# 03
I put on weight again recently.
Tachibana Satomi.
Koyo Girls' Academy's world history teacher. Single.
Really? You wouldn't know just by looking.
It's seriously obvious when I'm undressed.
Undressed? It's not like you have anyone to show your body off to.
You sure know how to hit where it hurts, Aina.
If you're that worried, then why don't you start exercising?
Silverman Gym?
Apparently, it's a world-famous gym chain.
A branch just opened up around here.
Wait, isn't this a little too close to the school?
That means you'll have an easier commute.
I don't know...
What if I run into some of our students or their parents?
I prefer to keep my work and private life separate.
A parent might, but no high school girl would ever go to a gym.
And it looks like there's a free trial, so why not take a look?
Well, maybe I'll check it out after work.
Going to the gym today?
Of course!
Of course our students would be here.
Miss Tachibana!
Did you join the gym, too?
If I remember correctly, this is Sakura Hibiki from Class 2-B.
Her grades are mediocre.
Yo!
And this is Soryuin Akemi from Class 2-A, the student council president and a model student.
I'm surprised these two are friends.
I-I just came today for the free trial.
Oh, so that's why!
We joined just recently, too!
This is a great opportunity. You should get macho together with us!
Uh, right.
Wait, macho?
Miss Tachibana, don't mind her.
She has a massive muscle fetish.
I-Is that so?
I feel you. You're a teacher, but you're a woman, too.
Let's both get nice bodies and then break as many hot guys' hearts as we can!
Uh, she's just making matters worse.
But seriously, imagine going to the same gym as our students.
Miss Tachibana, this way!
Oh, well. I'll just take a look around and then head home.
Allow me to introduce myself! I'm your trainer today, Machio Naruzo.
It's a pleasure to meet you!
Miss Tachibana is a teacher at our school.
Is that true?
Then you should all train together today!
Sign me up!
Satomi had found her Prince Charming.
Have you ever played any sports?
No, none.
It's a bit embarrassing, but I've been worried about my weight lately.
I tried doing some training at home over the weekend, but it's been four days, and my muscles are still sore.
I get that!
My mom always complains about how injuries don't heal as fast when you're old.
Sakura, are you trying to pick a fight?
D-Did I say something wrong?!
What kind of exercises did you do at home?
Yup, that was your bad, Hibiki.
Um, push-ups, squats, sit-ups, and back workouts.
I see.
Which muscles are particularly sore?
Honestly, everything I exercised hurts.
Since I usually don't do any exercise.
Is it better not to exercise when my muscles are sore?
Oh no, that's not the case.
What's important is how you exercise.
You can exercise the parts of your body that aren't sore.
Machio's Muscle Lessons!
Hi, everyone! You shredded yet?
Today, we'll learn how to exercise your biceps brachii with dumbbell curls!
Why is he naked?! And what's "shredded" mean?!
Don't sweat it, Miss Tachibana. He always does this.
Stand with the dumbbells in your hands.
Let your shoulders relax.
When you lift the dumbbell, make sure you don't swing your elbows back and forth.
Using momentum will reduce the focus on your biceps brachii.
For better results, add in supination, or rotation.
This can help to prevent injuries.
When lowering the dumbbell, don't completely extend your elbow, otherwise you might damage your joint.
But I'm still sore from doing push-ups...
Not to worry!
You use your triceps brachii for push-ups, and your biceps brachii for dumbbell curls.
When you contract your biceps brachii, your triceps brachii lengthen and relax.
By taking advantage of this, you can train both muscles as a pair.
This balance is key in weight training.
Let's put our bodies through a well-balanced workout and climb the peaks of macho-ness together!
I'm not trying to become macho, though.
Try it with 2 kg dumbbells today.
2 kg? Will ones this light even do anything?
Absolutely!
The most important part of weight training is using proper form, not how much weight you lift.
Lots of people, especially men, attempt to lift heavy weights right from the start.
Ah, I can understand that.
Forcing yourself to lift a heavy weight will cause you to use momentum to cheat your reps, which cuts muscle stimulation in half.
Look, those two are using proper form with a weight they can handle.
Th-That's true.
I always make sure to train with proper form and a manageable weight.
I do dumbbell curls with 50 kg weights.
Are we even the same species?
Well then, let's try it for real.
You can alternate arms until you're used to it.
Okay!
One.
Two.
Three.
Four.
Five.
Six.
E-Even with light weights, it's tough with so many repetitions!
You don't even need to buy dumbbells for this much weight.
A bottle filled with water also works.
It would!
Whoa, Miss Tachibana, you're working hard!
Are you both done?
Of course! We finished three perfect sets!
That's impressive!
Your stamina's really increased, Sakura!
What's this?
Excuse me, Miss Tachibana? Sorry to interrupt your training...
Huh? What's wrong, Soryuin?
I couldn't help but notice the strange tan lines on your stomach.
O-Oh no!
There really are. That must be one unusual swimsuit.
Uh, you see, I... I've been trying on a lot of different ones.
For what? Is your boyfriend into that or something?
No, um, it's not like that.
Hey now, you shouldn't be teasing adults like that.
Miss Tachibana is free to have whatever kind of hardcore hobby she likes!
Huh?
To each their own!
Right!
Machio...
I'm glad that you covered for me, but I feel like there's been a huge misunderstanding.
I'm super-duper tired!
Well, see you later, Miss Tachibana!
Ah, nice work today!
Travel home safely!
We won't tell anyone about your hardcore hobby!
I'm telling you, you've got it all wrong!
Ugh, I'm starving.
You pushed yourself hard today.
Wanna grab some food?
Sure.
Oh, how about MOS Burger?!
Th-That was close!
But my secret's safe!
Of course, I could never tell our students... that their teacher's hobby is cosplay!
My costumes felt a little too tight at the last event.
I need to get in shape for the next one!
Tachibana Satomi, 29 years old.
Also a famous cosplayer known by the alias Yulia Riko.
She begins her quest to prepare her body for a major summer event.
Huh, I thought you two had been hanging out a lot lately.
So you've been going to the same gym?
Thanks for letting me join you two for lunch, Uehara.
You can just call me Ayaka. I hope we get along.
C'mon, the formal introduction can wait until after we eat!
Fine, fine.
Yeesh, your appetite knows no bounds.
Then let's eat!
Yahoo, lunch time!
Huh? Something feels off here.
Hibiki, has your bento box gotten bigger again?
It's multi-tiered now.
Oh, I swapped my old one for this huge one I found at home.
The stuff I pack hasn't really changed much, though.
Here's what I have.
Is this a sports meet?!
You're eating all this right now?!
Yeah, but it includes breakfast.
I'm always sleeping in super late, so I don't have time for breakfast.
I'm late!
Even so, isn't this a bit much?!
I've got no choice! I'm trying not to eat anything until lunchtime!
Recently, I stopped snacking entirely to lose weight, and I only eat once a day!
Huh, for someone with no willpower like you...
Heh heh. Well, you'll see.
I'll have a gorgeous body by summer!
If I may, Hibiki?
That diet has the exact opposite effect.
I mean, it's what sumo wrestlers do to put on weight!
What?
Welcome to Akemi's Diet Lessons!
When you binge eat by ingesting a large amount of food on an empty stomach, your blood sugar levels rise dramatically.
This leads the pancreas to secrete an excessive amount of insulin, which is a hormone that carries energy to cells.
The large amount of insulin being secreted isn't only for your muscle cells— a lot of the energy is sent to your fat cells as well.
This is your body's mechanism for storing energy in the form of fat as a result of overeating.
In other words, your habit of skipping breakfast and eating a huge lunch makes it very easy to gain weight.
Oh yeah, I can see that.
Ugh!
No! I've completely screwed up!
I'll never slim down by summer now!
Never fear, Hibiki!
You still have time until summer comes!
Why don't you try a bodybuilder diet?
B-Bodybuilder diet?!
That's how I imagine it.
That's some stereotype.
Why is he grunting so much while he eats?
Did you know, Hibiki?
Bodybuilders don't pride themselves on strength alone.
Professional bodybuilders who are cutting before a competition can get as low as 3% body fat.
Th-Three percent?!
For real? That's on par with a pre-fight boxer.
You could say bodybuilders are diet pros.
Speaking of which, here's my bento.
Whoa!
Wow, unlike Hibiki's, it's got some color in there.
I made sure it was nutritionally balanced.
Hibiki's is full of deep-fried food, but yours has lots of stuff that's been steamed or grilled.
You're right!
Even though the ingredients may be identical, the number of calories can differ based on how it's prepared.
That makes sense.
If it's got the same nutrients, the low-calorie version is the better option.
Yeah, but even if it's good for me, three meals of this stuff won't get me through the day.
I eat snacks too, you know.
Seriously?! And you still have this figure?!
Besides breakfast, lunch, and dinner, I snack twice, so I'm eating five times total.
The bodybuilder diet is the opposite of binge eating.
You decrease the amount of food you consume in one meal by eating more often.
This prevents blood sugar spikes because you never eat on an empty stomach.
Some examples of snacks include protein bars and canned mackerel.
And there's also protein shakes, of course!
The point is to choose foods that are high in protein and low in calories!
I'm surprised it's okay to eat so much.
Right, I get it now!
I'm gonna switch to a bodybuilder diet and lose weight by summer!
But that's, like, so hard!
She gave up before she even started!
I can't eat any fried chicken or ramen...
Cheer up, Hibiki!
There's no need to cut high-calorie foods out of your diet completely.
Having a cheat day where you can eat anything makes your diet more effective!
When you're on a low-calorie diet...
I haven't had enough calories lately.
...your body will eventually think like that and enter energy-saving mode.
The cheat day counteracts this.
By indulging yourself, you trick your body into thinking it has enough calories.
Oh, I have enough now!
Indulging yourself helps you lose weight?!
Eating as much of your favorite foods as you want seems to relieve stress, too.
When starting out, it's good to have one cheat day per week.
All right! I feel like I can do this!
Today is the day I revamp my diet!
Let's dig in!
I'm starting off with a cheat day!
Time to stuff myself!
No, wait a second, Hibiki!
Your body needs to get used to a low-calorie diet first, otherwise there's no point in having...
This airhead just doesn't get it.
The day that Hibiki reaches her goal is still far away.
Riko-rin! Riko-rin, look this way, please!
Thank goodness!
I lost enough in time for the event.
I cut it close, but I managed to trim my figure down to an acceptable level.
It's still far from ideal, though.
Thanks to the careful coaching of that lovely trainer, Machio, hitting the gym after work five days a week wasn't too bad.
Going to the same gym as our students was a bit of a pain in the neck, though.
Oh, whatever. They didn't figure out my hobby in the end, anyway.
Having students know about this would have been the worst.
Whoa, that cosplayer's getting tons of attention!
Wow, what a bold costume.
What are they doing here?!
Huh? I feel like I just heard a familiar voice.
Wh-Why are those girls here?
Could they be looking for me?
Oh!
Ha! Found you!
We were looking for you, Machio!
Hey, you both showed up!
Why'd you suddenly decide to cosplay?
My friend invited me to try it out, but they caught a summer cold and couldn't come.
E-Even he's here...
Machio, is that costume what I think it is?
Recognize it?
It's from the world's first muscle manga, Lifts of the Swole Star!
What even is that?!
Oh, I know that series!
My brother bought every volume!
It's a popular manga that was serialized in the training bible Monthly Muscle Man.
Even your average Joe would know about it!
I've never heard of it.
Oh, it's Lifts of the Swole Star!
The Muscle King? That's some great taste.
Excuse me, can I take your picture?
Me too, please!
Huh? Is it really this popular?!
Could you please strike a pose?
Of course!
All right, here I go!
How much do your muscles weigh?!
Complete with a bizarre quote!
It's that line!
He busted out the famous line!
So cool!
A mirror image of the original!
And it's a hit with the crowd as well!
Man, this takes me back!
Machio really resembles him!
Why do you two know about this?
Am I the only one who doesn't?!
Hey, could you please do that famous scene?
Ah, I know the one!
Then I'll use something long.
By long, you mean a barbell?
This isn't even a cosplay anymore! And where'd you even get that?!
Then please allow me to reenact one of the story's most famous scenes.
My deltoids are all outta juice!
That makes zero sense and sounds lame as hell!
That's it! The Muscle King's famous scene!
The Final Front Press!
And they absolutely loved it! Who's the Muscle King, anyway?!
Machio's Muscle Lessons!
Now, let's learn how to do a front press!
Why'd we suddenly transition to this?!
The front press trains your shoulder muscles!
We're really doing this?
Hold the bar from above with an overhand grip.
Position it just above your collarbone.
Keep your chest up and your elbows out front.
Don't completely extend your elbows when lifting the bar.
Lower the bar and return to your original position.
That's how you do a front press!
Watch out! Avoid bending your upper body, otherwise you could hurt your lower back.
Keep your upper body straight by paying attention to your rectus abdominis and spine.
The front press can work out your front and middle deltoids.
As your shoulders grow wider, your waist will look skinny in comparison.
I'd also recommend this exercise to women!
He's turned this into a training lesson!
I'm exhausted.
Thankfully, Machio attracted so much attention that I didn't blow my cover.
But I completely let my guard down. Who'd have thought I'd run into our students here?
Well, they didn't see me, so maybe I'm safe.
Wait, isn't that Miss Tachibana?
Oh, you're right!
Hey! Fancy seeing you here!
So you came, too!
I-I'm done for.
Huh? Why the suitcase and backpack?
Heh heh. So that's it.
You came to buy some steamy material, didn't you?
The boys' love kind, right?
You're into it too, aren't you?
Don't tell anyone at school, okay?
While a new misunderstanding was born, Satomi was relieved that her hobby still remained a secret.
Machio became a minor sensation the next day after appearing all over the Internet.
But seriously, who even is the Muscle King?!
Today, we'll review the dumbbell curl!
Have anything you could use as a weight?
Something about 2 kg would be just right!
It should weigh as much as a big bottle filled with water.
You can also fill a bag with books.
Are you all ready?
Stand with your feet shoulder-width apart.
Relax your shoulders, and slowly bend your elbows as you lift.
Give it a try! It's tougher than it sounds!
We'll start with the right arm.
Ready, set...
Go!
One!
Two!
Gently turn your wrists toward you.
Three!
Four!
Don't bend your elbows too much, or cheat with momentum!
Five!
Six!
Here we go!
Seven!
Your muscles are happy, too!
Eight!
Don't lose your rhythm!
Nine!
You can push harder!
Ten!
This really is hard!
Eleven!
Muscle King, lend me your strength!
Twelve!
Keep an eye on the angle of your elbow!
Thirteen!
Fourteen!
Last one!
Fifteen!
Nice job!
Keep this up, and you'll get firm arms!
And as always...
Nice bulk!
Now do your left arm!
Try it during the commercial break!
Switch it to your left hand.
Ready, go!

# 04
Summer is already halfway over.
Hibiki still remains boyfriendless.
I did my back yesterday, so I'll work on my chest today.
I guess I'll start with the bench press.
Be sure to stay aware of your surroundings when doing dynamic stretches.
Oh, it's Akemi.
'Sup! Whatcha standin' here for?
Hm?
What's with this huge crowd?!
Gyms have what are known as "peak hours."
Normally, peak hours follow a schedule such as this.
However, this is summer vacation.
That changes everything.
One person decides to get in shape over the summer, another seeks the cool of an air-conditioned gym, and yet another longs for summer romance.
This means both regulars and people who don't normally go to the gym all come at the same convenient time to exercise.
This period is called prime time.
So that's the situation.
We're smack in the middle of prime time.
Oh, so it's prime time.
But this is quite the problem.
There's a line for the bench presses and dumbbells, and all the stationary bikes and treadmills are in use, so we can't even do any cardio.
True, there's not much available to use.
Everyone's eager to use the benches, dumbbells, and cardio equipment.
They're popular with newbies and experts alike.
And the power racks are full of regulars.
It'd be nice if they all stayed this motivated, but most of these people will stop coming as soon as summer's over.
Has this happened to you before?
I wanted to work on my chest today, too.
Same here, but with things how they are...
There's no need to give up just yet, you two!
Why don't you try using the chest machine today?!
Huh? It kinda looks like a bench press.
Exactly! These machines function just like a bench press.
I've never used one of these.
Really? A muscle maniac like you hasn't?
Of course I haven't!
Something as sublime as chest training should be done with free weights!
Machines are heresy!
A-Are they?
There are certainly a lot of people who share that opinion.
And it is true that free weights offer more overall muscle stimulation than machines.
But machines have a charm that free weights lack!
Charm?
Yes! Free weights are your foundation, and machines are your supports.
If you want results, using each for its intended purpose is a must!
It's a must!
Must...
Mus...
Muscular!
They're huge! So huge!
Machio, you don't need to follow up everything with a pose.
Machio's Muscle Lessons!
On that note, I'll explain the appeal of the chest machine!
Its proper name is the chest press machine.
Even if you haven't joined a gym, you may be able to try one as a visitor!
While the bench press works your pectoralis major, it also recruits other muscles for balance.
Consequently, it's not only the pectoralis major, but also the surrounding muscles, such as the deltoids and triceps brachii, that share the burden.
In contrast, a chest machine has a fixed movement, which eliminates the need to keep your balance.
That means it puts far less pressure on your deltoids and triceps brachii compared to the bench press.
The main difference between the chest machine and bench press is that the former is more efficient at applying pressure to your chest muscles.
To attain your goals, remember to make use of both free weights and machines, and always strive toward a life of muscle building!
Nice job, keep it up!
It's doing your chest muscles good!
Great! Beautiful form!
Just a bit more!
It's working, it's working!
Feel that pump! Like a tire about to burst!
Right, okay!
Whoa, it's true!
It's totally different from the bench press!
The stimulation is far more focused on my chest.
Right? It's important to change things up once in a while.
The chest machine!
What a sublime piece of equipment!
Weren't you saying machines were heresy?
The chest machines are rarely ever as crowded as the bench presses.
Everybody loves the bench press.
Double biceps!
The bench presses are full, but the chest machines are empty.
This happens all the time.
When the bench is a no, give the machine a go!
Don't limit yourself to just free weights. Show the machines some love, too!
Side triceps!
Can't you explain anything without posing?!
Oh! Barely anyone's at the free weights area now!
Looks like prime time is over, then.
Now we can use the free weights, too.
Then why don't you do some dumbbell presses next?
Right!
Oh, there you are!
Yo! Seems like you're in fine form today.
Oh my!
Ayaka! What are you doing here?
Well, about that...
Wait!
Did you lose your dojo in a challenge?
Wrong era.
Our gym's gained a lot of students, and it's gotten pretty cramped.
So we decided to offer additional boxing classes here at Silverman Gym.
Ah, so you're the one from Glory Gym!
I've heard about you.
Wow, it's like you're opening a gym in a gym!
Which means I'm going to become a member too while I'm here.
Good to be here.
How wonderful!
So you're gonna train with us?
This'll be double the fun!
By the way, that trainer is super cute!
Macho, macho...
He's totally got that modern Prince Charming vibe.
Trust me, your illusions are gonna be shattered.
Macho...
Hibiki, you needn't go that far.
Huh? What does that even mean?
Well, you'll have to see for yourself.
Yet another student is here!
Sorry to keep you waiting!
Yo! Let's get going then.
This is the first time we've all gone to the gym together!
Let's all get macho together!
I'm not aiming to get macho, though.
I'm gonna hit the bench press today!
Oh, that'll be nice! And you, Hibiki?
The dumbbell fly for me!
What terrible luck.
The local pool, gym, and community center are all closed today.
I guess these things just happen.
This really isn't our day.
What should we do?
I'd hate to just go home.
Should we hang out somewhere?
Oh, in that case, why not come to my house?
Huh?
Hey, Akemi...
You live in a mansion straight out of a manga.
You think so?
I've lived here ever since I was born, so I've never noticed.
Spoken like a true princess.
My parents retired early and are currently traveling around the world.
Only my sister and I live here right now.
Whoa, just two people in this huge mansion?
You said your sister likes working out too, right?
Couldn't you have just made your own training room with this much space?
A home gym?
I can't say I disagree, but my sister and I believe that if you want to work out, you should hit the gym.
Not every film lover prefers a home theater over the real thing, after all.
Th-That's true...
That example fits perfectly.
That aside, I wonder what we should do today.
You can't do much more than push-ups and squats at home, can you?
And stuff like dragon flags.
I told you, I can't do those!
Oh, I know!
Just wait there!
Here we go! I finally found it!
This is from my sister's personal library.
I think it has some useful information.
Seems like pretty serious stuff...
What's it say?
"This book introduces exercises that target the various muscle groups, and is suitable for all levels," huh?
But what's with the creepy author photo?!
What kinda guy is Ozu Toshio?!
This book is quite popular among trainers!
Let me put this in.
I'm Ozu Toshio, associate professor of English Literature in the Literature Department at Koyo Women's University.
Now, some of you don't live near a gym, or may have days when you'd rather not go.
For the sake of readers like you, I will introduce simple exercises you can do in the comfort of your own home!
That's it! That's exactly what we're lookin' for!
Y-You're a genius, Ozu Toshio!
But what's up with that pose?
That's kinda disappointing. It's mainly about push-ups and stuff.
I guess you're limited in what you can do without a gym.
Isn't there anything besides push-ups, sit-ups, and squats?
Ah! What about this?
This exercise is called a dip.
Line up two chairs of equal height like so, then stand between them.
Suspend yourself in the air.
Now make sure to bend forward slightly.
Where'd they all come from?!
Wait, doesn't one of them look familiar?
Bend your elbows, and slowly lower your body.
This is called a negative movement.
Aim for ten dips!
They started doing it in sync!
This is kinda... surreal.
Avoid relying on momentum.
Swinging will ruin the stability of the movement, and halve the resistance your body encounters.
If you can't do regular dips, then try doing them with your feet on the floor.
This is called a reverse push-up.
The negative movement is especially important.
Focus on lowering your body as slowly as possible without easing up.
Dips put focus on your pectoralis major and triceps brachii.
Do bench presses and dumbbell presses at the gym, then combine them with push-ups and such at home, okay?
Okay...
Don't forget to work out your mind as well as your body!
Strive to become a total fighter who possesses both brains and brawn!
I don't think I can stomach any more of this.
What a wonderful video!
Let's try that right away!
Uh...
Right, that was ten!
Your movements were so light!
That was amazing, Ayaka!
Nothing less from a boxer!
Don't say that, you guys knocked out ten easily.
Akemi's a given, but you've gotten stronger, too, Hibiki.
Y-You think so?
Let's do something besides normal dips.
Oh!
Why don't we try this, too?
It's a weighted version.
I see. Makes sense that you can exercise like this, too.
Ozu Toshio really knows his stuff!
I got a backpack!
All right! Then I'm going first!
Okay, here I go!
One!
When doing dips, make sure your chairs are strong enough to handle the load.
I'm so sorry that I broke your chairs!
I'll pay you back with my work money!
Don't worry about it.
I'm the one who should apologize.
Goodness, what an absolute treasure!
With a market value of hundreds of millions of yen, very few of these still exist!
Wh-Wh-What?
That chair looks sorta familiar.
Wh-What?
Ah! I can see it now!
The ocean!
Miss Tachibana! We can see the ocean!
Right, that's great.
I finally get a summer vacation, yet I end up running into these girls again.
I come all the way to the next prefecture in search of a romantic encounter, but I haven't seen anyone except our students!
These are pretty good!
Yay, I'll have some!
Me too!
Sure!
Oh well.
I'm sure we'll go our separate ways at the beach.
Hm? What's on your mind, Akemi?
Well, I've been wondering for a while now...
This is the height of the swimming season, so why are we the only people on the bus?
Oh, didn't you see the news?
They spotted a school of sharks offshore, so the summer swimming season is over.
God freaking damn it.
And I came all the way here to get hit on...
What kind of plan is that?
I won't admit that that was my plan, too.
The ocean's beautiful, and the waves are so calm, but what's the point if you can't go swimming?
Yay!
Oh my, no!
What a shame.
Swimming is such good exercise.
Ah, of course that's why you came.
Oh! I know!
If we can't use the ocean, then let's use the beach!
You've come all the way to the ocean, but swimming's not allowed?
Don't let that get you down!
I'll show you an effective beach exercise!
That's still disappointing.
This is called a burpee.
As a full-body workout, it targets almost every muscle in your body.
This aerobic exercise is particularly effective at burning fat and improving your cardio.
First, crouch in place with both hands on the ground.
Stretch your legs backward and assume a push-up posture.
You may also perform a push-up if you wish to.
Quickly return to a crouch and then return to your original standing position.
Instead of staying still, you'll burn more by jumping.
Repeat these movements as fast as you can.
It's quite intense, but aim for 3 sets of however many you can do.
A word of warning: burpees require a lot of movement.
If you're performing them indoors, make sure to stay aware of your surroundings.
Burpees are a full-body workout!
Let's all strive toward new heights of macho-ness!
Burpees really are the best!
Doing it on unstable ground like sand is even better!
Th-This is brutal!
I'm... exhausted!
But that wasn't as bad as I expected!
Oh, you're a tough one!
It really is great to train in a different environment for a change!
All right!
Who wants to do sprints next?
Me!
Did they come all the way from the city just to exercise?
That's hardcore.
The only tourists of the season unknowingly garnered the attention of the locals.
And so their summer came to an end.
Ah, my body feels so heavy.
Oh, you've got a tan!
I went a bit overboard training on the beach.
Why on the beach?
Second semester starts today.
I wonder if those girls are okay.
I hope they aren't too tired.
The beach was so much fun!
Right?
Let's do it again sometime!
They were right as rain.
The power of youth truly is fearsome.
Today, we'll review the reverse push-up!
Do you have a chair or sofa that can be fixed in place?
Spread your hands shoulder-width apart, and then lower yourself down as if sitting.
Use your legs as little as possible by relying on the strength of your arms!
If you don't have a chair, try using your bed!
Now we'll lower ourselves with the strength of our arms.
Your goal is 20 reps!
Eyes straight ahead!
All set?
Then get ready...
Go!
One!
Two!
Three!
Four!
Make sure you don't hold your breath!
Five!
Six!
Your delts and triceps will be jumping with joy!
Seven!
Eight!
Nine!
This is tough!
Ten!
Don't rely on momentum!
Eleven!
Twelve!
Your chest is sure to be happy, too!
Thirteen!
Fourteen!
It's especially hard if you do it slowly!
Fifteen!
Here's where it gets really tough!
Sixteen!
Seventeen!
It's okay to take a breather.
Eighteen!
Just be sure to finish the set!
Nineteen!
Last one!
Twenty!
Right, okay!
Great job!
Wonderful! You worked so hard!
Keep these up, and the ideal upper body is yours!
And as always...
Nice bulk!

# 05
Summer ends, and September begins.
All right, listen up!
I know summer just ended, but it's time to choose all of your events for Sports Day.
Participation's mandatory this year, too.
You must take part in an event.
Let's see, the main ones are...
Aw, man. It's that time of year again.
I hate Sports Day.
It's boring and tiring.
Whatever.
Our class has a ton of sporty kids.
They'll be chosen for the main events.
Oh, that's right.
This year, we're changing it up so that everyone gets a fair shot at playing an active role.
As such, your events will be chosen by lots instead of votes.
Um, what?
Wh-What?
Wh-Wh-What?
So that's why you're worried!
This isn't funny!
I'm doing the final relay, of all things!
Oh, dear!
You have the worst luck.
Ah, youth!
Why are they acting like this is normal?
So sprinting's not your strong suit, then?
Isn't it obvious?
Fast runners have their body type!
And slow runners look like us!
You're grouping me in with you?!
Though I admit I'm not good at running...
Right? In the end, we can't beat anyone with long legs in a sprint.
Is that a roundabout way of insulting me?!
Well, I wouldn't say that.
Huh?
You can't change skeletal structure or the length of your limbs, but you can change your muscles!
You can get better results by training the muscles essential for running!
Th-That makes sense!
So your lower body muscles matter most?
Yes, to be more specific, a particularly important group is... your hamstring muscles!
Machio's Muscle Lessons!
It's me, your muscle bro!
Today, I'll explain how to work out your hamstrings so you can run faster!
Hamstrings are "accelerator" muscles.
This means they play a vital role in propelling your body forward.
So I can just give my leg muscles a thorough workout with squats?
Sorry, not in this case.
Besides hamstrings, squats also work out your quadriceps femoris, which are "brake" muscles.
Brake muscles?
Yes, muscles that help slow your forward momentum.
Isn't it inefficient to train your brake muscles as much as your accelerator ones?
So I'll show you an exercise that mainly targets your hamstrings.
It's called the leg curl!
Slowly raise your legs up and down without lifting your hips.
Bend your legs until the pad makes contact with your butt.
A set of 15 reps at a weight you can manage will be effective.
No need to go with something too heavy.
Training your hamstrings will firm up your butt.
You'll get your ideal body in the process, so it's two birds with one stone!
Five more!
Feel the burn! Feel it!
Two more!
Last one!
Right, okay!
Way to go, Miss Tachibana!
Th-That was so hard.
It's a lot tougher than it looks!
But you still did ten of them!
Next up is Sakura.
Give it a try!
Yeah!
She's really fired up about this.
Does she want to win the relay that badly?
No. Hibiki had another goal in mind.
It tones your butt!
Why didn't you say so earlier?!
I didn't make it in time for summer, but I can get the perfect hot body by winter!
Here I go!
Okay! Great form!
Yes! You got this!
Is it hard? It's working!
They were speechless.
At Hibiki's hellish expression?
No.
At Machio disrobing for no reason?
No.
Instead, what they beheld... was the very moment... that Hibiki's pants split right open.
H-Hibiki, your pants! Your pants!
Hey! Listen! Wait a minute! S-Stop, stop!
Good muscles! Nice bulk!
Get huge! Get huge!
Hibiki's special training continues.
My thighs and feet hurt so much that it's hard to walk.
How awful.
You really overdid it.
I never realized how much you need these muscles to walk.
I can't keep my balance...
Fall means sports!
Sports Day at Koyo Girls' Academy is in full swing.
Here's Hibiki's group, Class B.
It's so hot!
It's like summer never ended!
Looks like the 400-meter relay is the only event left.
Still...
Our class is dead last.
There's no way for us to make a comeback.
Fine by me. It means I can compete without worrying about the results.
Sakura!
Start getting ready for the relay.
By the way, the relay's worth five trillion points now, so we can still make a comeback!
Why's the scoring so unbalanced?!
Final event: the 400-meter relay.
And I'm the anchor of all things.
Wish I hadn't lost at rock-paper-scissors.
Guess I'll check out the competition.
Class C's Abeno.
Class E's Minato, who's on the track team.
Better watch out for her.
But the most dangerous one by far... has gotta be Akemi!
Hibiki, let's not go easy on each other!
Thanks to Akemi, Class A is running away with the lead.
Akemi's got outstandingly good reflexes.
And she's fast, of course.
During last year's relay, she outsped the track team to take first place, earning her the nickname "Koyo's Joyner."
Bit of an outdated reference, though.
But I haven't been taking it easy!
I've been secretly training for this day!
Let's turn back the clock.
What? I can get even faster?
Oh, yes! Remember training your hamstring muscles so that you could run faster?
Yeah, with those leg curls.
Hamstrings are accelerator muscles that propel you forward.
And there's one other muscle that helps you run fast!
Another one?!
That muscle's called... the iliopsoas!
I didn't need a close-up!
The iliopsoas supports your back from the sides.
It stabilizes your trunk and helps your hip joints move.
In other words...
It also helps you run fast?
Exactly!
Sprinters have well-developed iliopsoases, especially the psoas major.
But you don't quite know how to train it.
So now I'll explain how to do that with an exercise you can easily do at home!
Machio, who are you talking to?
And that exercise is the bicycle crunch, which also works on your rectus abdominis!
Basic posture consists of lying face-up with your hands folded behind your head.
Lift up your head while also clenching your stomach.
Then bend one knee and touch it to the opposite elbow.
Right leg to left elbow, and vice versa.
You just need to alternate between them!
It's simple to do this at home!
Bicycle crunches can work out your rectus abdominis, abdominal obliques, and your iliopsoas!
Start with 3 sets of 20 reps!
Wow! I can do that at home, no problem!
You sure can! And one other thing!
Bicycle crunches have additional desirable effects.
If you work out your obliques, you'll end up with a nice, slender waist!
Let's do this!
And then, the next day, I was so sore that I had to stay home from school.
Yeah, I may have overdone it.
You can do it!
Anyway, I've focused on training my iliopsoas ever since.
My running muscles won't lose to Akemi!
Go, go!
I think...
Maybe?
The third runners have rounded the corner!
Classes A and B are neck and neck!
It's all up to the anchors!
It's finally time to show me the results of your training, Hibiki!
I was gonna settle for not being last, but now I'm feeling pumped!
It's on, Akemi!
Aw, crap!
I need to catch up!
Wait a min—
I know I've lost, but I'm not giving up!
So fast! I knew you had it in you, Hibiki!
But there's no way I'm going to lose!
What about me?
What about me?!
Somehow... I came in second!
That was an amazing sprint, Hibiki!
Huh? Miss Tachibana, what are you doing?
What do you mean? I'm the referee.
You see, Sakura...
To put it simply, you weren't the one who dropped the baton, so picking it up was against the rules.
I-I had no idea!
Uh, so unfortunately, Class B is disqualified.
Everyone learned a painful lesson about the importance of checking the rules.
Hibiki was inconsolable for two days.
Well, that's enough for today!
Good job, everyone!
Thank you!
Thanks!
Whew, I'm beat!
Today's exercises sure were different.
Oh, that's right!
I haven't given you these yet.
It's been almost half a year since this gym opened, so we're celebrating with a raffle.
Every member gets a ticket as a free gift!
Ooh, a raffle!
And the prizes are pretty spectacular!
Oh? What are they?
You'll see if you win!
The raffle's already underway, so make sure you try your luck!
Right!
Try.
Try...
Tri...ceps!
Yes!
Side triceps!
What a great gift!
Other side!
Let's enter after we change!
And muscular!
Man, I'm so bummed about the relay.
You're still complaining about that?
I was disappointed you were disqualified.
And I trained so, so hard for it, too.
You should have turned a blind eye, Miss Tachibana!
Not likely! All of the other teachers and students were watching!
Well, there's no use crying over spilt milk.
You'll get your revenge at some point.
Revenge, you say?
Say, since we have some time, why don't we hit the sauna as well as the showers?
Good idea!
Oh, sure!
Hi! I'm going to talk about the benefits of using a sauna!
Don't worry about proper posture.
Just relax without bothering anyone.
Oh! This is a common misconception, but you can't burn fat in a sauna.
Your weight decreases afterward because you've sweated out a lot of water.
So, what're the benefits of using a sauna?
Well, it improves blood circulation!
Blood flows more easily to your muscles, reducing or eliminating stiffness.
It also invigorates your metabolism, which leads to beautiful skin!
Excess water discharge is said to reduce swelling in your arms and legs, too.
Don't use the sauna when you're sick.
It's also dangerous to use while drunk.
If you use the sauna after exercising, make sure to wash yourself off first!
And drink plenty of fluids before and after using it!
Mind your manners and enjoy the sauna!
Saunas really are the best.
They're the soul of Japan.
Actually, they were invented in Finland.
Sometimes I just really get the urge to use one.
So you all like the sauna?
Well, yeah. I can handle it as well as any of you.
Oh, really? I'm pretty confident myself.
I'm not bad, either.
Then I have a little proposal.
I heard the raffle's first-place prize is a trip to America!
America?!
How about this? Whoever can endure the sauna the longest gets all of our raffle tickets!
Sounds fun! So you plan to get your revenge via sauna?
Well, I accept your challenge!
Sounds good! I'm in!
Miss Tachibana, should a teacher really be making bets with her students?
It's fine so long as we don't get caught.
If we do, I'll play dumb.
Uh, okay.
I'd be happy with the trip to America, but I want the third-place prize of an official Silverman Gym shirt most of all!
That's the one thing I don't want.
Warning: This is incredibly dangerous, so don't ever try it yourself!
Ready... go!
You're all putting up a hell of a fight.
Ah, no more! I'm outta here!
Uehara Ayaka: Out.
I can't take it anymore!
Soryuin Akemi: Out.
I got my revenge for the relay.
...I think?
Ah, I'm spacing out.
I can't think clearly anymore...
How long has it been?
Half an hour? An hour?
Damn it! I didn't expect this!
I never imagined it would be down to me and Miss Tachibana!
I'm at my limit...
Am I going to lose... again?
What's with her expression?! She's completely chill!
It's hopeless. I can't do this anymore.
I don't care if I lose.
Uh, Miss Tachibana?
She's burned out!
Turns out Satomi has a competitive streak, for better or worse.
Miss Tachibana, hold on!
Congratulations!
You won an official Silverman Gym t-shirt!
What?!
I-I won... four of these t-shirts.
I'm so jealous!
A Silverman Gym t-shirt!
Every trainee wants one!
And you can't buy the black-silver version anywhere!
It's a super-rare item with Sakaki Bulkzan's own calligraphy as a logo!
Right. All yours.
All four of them.
Today, we'll try the bicycle crunch!
Do some secret training like me and surprise everyone!
Remember how to do them?
Lie face-up, and touch your bent knee to the opposite elbow.
Your goal is 20 reps for each side!
Give it your all with me!
Ready, set... go!
One!
Make sure... your knee... and elbow connect!
Two!
Three!
Four!
Five!
Don't twist your neck too much.
Six!
Seven!
You'll hurt yourself!
Eight!
Nine!
Ten!
Eleven!
Twelve!
Thirteen!
Fourteen!
Strive for a slender waist!
Fifteen!
Sixteen!
Seventeen!
It's working! Feel it in your iliopsoas!
Eighteen!
Nineteen!
Twenty!
Halfway there!
Twenty-one!
Twenty-two!
Slender! Waist! Slender! Waist!
Twenty-three!
Twenty-four!
Twenty-five!
Twenty-six!
Your stomach muscles are overjoyed!
Twenty-seven!
Twenty-eight!
Twenty-nine!
Last ten!
Just a bit more!
Thirty-one!
Thirty-two!
Thirty-three!
Thirty-four!
Thirty-five!
Thirty-six!
Thirty-seven!
Thirty-eight!
Last one!
Thirty-nine!
Forty!
Right, great job!
My iliopsoas is tingling!
Keep this up to get a great stomach!
And as always...
Nice bulk!

# 06
Immigration Officer Shin Sasurutaro.
A 30-year veteran of his job.
Have a nice trip.
Thanks.
Next, please.
What is the purpose of your visit?
Bóy.
Man, I really want this home theater set.
I could turn my house into a movie theater with it.
I'd love that.
But I can't afford it. Food expenses and gym fees eat up all of my work money.
Forget it.
What's this? An arm wrestling tournament?
More! You can do more!
Feel it in your back muscles! Feel it!
Machio!
Yes?
Is the arm wrestling tournament just normal arm wrestling?
Oh, did the poster catch your eye?
The World Armwrestling Federation sets the official rules for arm wrestling, and even hosts world championships!
You compete on a special table, and some of the rules differ from casual arm wrestling.
Really?
This tournament's just for Silverman Gym members, but we'll be following official rules.
Are you gonna enter?
Oh, no, we trainers work behind the scenes.
Miss Tachibana, nice form!
Rest for a minute and then do another set!
He's still watching me in the middle of a conversation.
I thought I could catch a break.
Why don't you all enter the tournament?
What?
I haven't been able to find enough people for the women's division.
It might be interesting!
Right? And there's prize money, too.
If I won that money, I could make my own home theater!
Uh, but I don't even know the rules.
Neither do I.
I haven't done it before, either.
That's fine!
I'll teach you how it's done!
I thought this might be the case, so I've already prepared the table we'll be using!
Ah, so he was planning on having us enter anyway.
Machio's Muscle Lessons!
It's me, your muscle bro!
Today, I'll explain how to arm wrestle!
First of all, which muscles do you use for arm wrestling?
Your biceps brachii?
Triceps brachii?
Nope, not just those!
You use your forearms, upper arms, rotator cuff, that is, a group of four shoulder muscles, back muscles, and, of course, your lower body.
In other words, arm wrestling engages all of your body's muscles!
Grip the peg with your non-dominant hand, and place your elbow on the pad.
Keep your shoulders parallel, and your elbow centered with your body.
Press your stomach to the table, and step forward with the leg on the same side as your competing arm.
Good posture lets you use all of your body's strength more effectively.
Naturally, it has an immediate advantage over someone relying just on their arm.
Furthermore, you can't bring down an opponent's arm with arm strength alone.
Move your whole body with your arm to take them down!
Also, don't take your eye off your hand until the match is officially over.
It can lead to serious injury.
The seemingly simple world of arm wrestling is very complex.
Are you up to the challenge?
That about sums it up.
There are many different ways to train your arm wrestling muscles, but the best training of all is hands-on practice.
Some arm wrestlers don't do any strength training at all.
Why don't we have Sakura and Uehara go first?
Yikes, I've never actually arm wrestled before.
Hibiki, I'm not gonna go easy on you.
Grip hands tightly.
Place the base of your thumb between your opponent's index and middle fingers.
All right, let's get started.
Ready...
Go!
What happened?
What in the world... did I just fight?
Has she always possessed this much power?!
I expected no less from Hibiki.
I'll take her on next.
No.
I'll face her.
Oh, jeez! We've only locked hands, and I already know I'm sunk.
Okay, whenever you're ready.
This is literally a child versus an adult.
Sakura can't win against him, no matter how hard she tries.
Right?
No, just maybe...
Uehara, your face is stuck.
I'll be the referee.
Good luck, both of you!
All right, then.
Ready...
Go!
Wh-What's this sensation?
It feels like I'm up against...
He...
He's on a whole different level!
He crushed her!
H-How was it, Sakura?
Absolutely 100% impossible!
I saw something totally weird!
Machio wins!
Machio?
I had to get a bit serious there.
Not bad, Sakura.
The tournament will follow, as if this were a battle manga.
The day of the world arm wrestling championship arrives.
Strong contenders from every branch of Silverman Gym converge on the event site.
While there are plenty of male participants...
Hey, now.
Why aren't you two participating?!
There's no way I'm entering!
I knew I didn't stand a chance the moment I lost to you.
I'm going to sit this one out, too.
You traitors!
And what about Akemi?
I can't believe she got sick.
I wanted to participate, too.
Well, this is a problem!
Fewer people signed up for the women's division than I anticipated.
Normally, we'd sort you by rank according to the official rules, but...
Are there that few of us?
Counting you, there are two people in the women's division.
The first round is the final round?!
I'd planned on a three-person round robin, but Soryuin had to drop out...
You had three people max?!
Did you even try to advertise this?!
Now, now, Sakura.
Think about it.
Fewer opponents means you're closer to victory, right?
Oh, that's true!
And it means I'm closer to having my own home theater!
I doubt there's even a woman who could beat you anyway.
Good luck, Hibiki!
I wonder.
Yup! Just leave it to me!
Thank you for waiting, everyone!
It's finally time for the first and final round of the women's division!
They're really excited about this.
Yeah.
Incredible.
She looks really serious about this!
Gina Boyd, Russian.
Student at the Kremlin West High School.
An orthodox arm wrestler who placed fifth in Moscow's tournament.
Her background's too local to ring a bell.
So that means she's an experienced arm wrestler.
She looks pretty strong.
I don't care how experienced she is!
No matter what...
I'm gonna get that prize money!
Hibiki's the type of person who gets motivated by greed.
Silverman Gym, Kubikukuri-cho branch:
Sakura Hibiki!
Silverman Gym, Moscow branch:
Gina Boyd!
I think Machio said Russia's an arm wrestling superpower.
She seems like a formidable opponent.
I won't lose.
I really need that prize money.
She has a reason for doing this?
I need it to cover the travel expenses I racked up coming from Russia to Japan.
It cost way more than I thought.
Oh, that's not as serious as I expected.
And now, let the final round of the women's division begin!
What's the secret behind her strength?
Gina Boyd, 17 years old. Looking for a boyfriend.
We asked her to tell us some surefire ways to win an arm wrestling match.
Huh? What do I like about Japan?
Let's see...
Why'd you ask that just now?
As I was saying...
What? My favorite Japanese food?
What's up with this stereotypical interview?!
And these explanations are taking forever!
Seeking an even stronger opponent, Gina fights on.
I wonder if she's about as old as me?
I've never lost to someone my age.
I'll happily take that prize money.
Are you both ready?
But why's the referee undressed?
Is it one of Japan's local rules?
All right, then.
Ready...
Go!
I'm frozen?!
Her strength!
It's like... the Siberian tundra!
Congratulations!
The winner is Sakura Hibiki!
I did it! I did it!
Total defeat.
That home theater set is mine! Yeah!
Ura, Sakura.
Khorosho, Hibiki.
Hibiki, you might wanna get it after buying some new clothes.
Uh, what?
Huh? Why are they all torn up?!
I don't even remember that happening!
She's getting more and more superhuman.
Hibiki was one step closer to achieving Machio's state of mind.
I'm finally not sore anymore.
It's so amazing that you won!
You steamrolled her.
No, no, it wasn't as easy as all that.
Before leaving, she told me...
Let's battle again someday.
That's a line straight out of a battle manga.
She totally sees you as her rival.
I wish I could have met her.
Yeah, but that would be hard to do now.
Plane tickets would be crazy expensive.
Privetik, Sakura Hibiki!
I decided to study abroad at your school!
I definitely won't lose next time!
You can't possibly be doing all this just for revenge, right?
What a wonderful rivalry!
Is she her rival or her stalker?
Gina Boyd joined the strength training crew.
Good morning.
Today, a transfer student will be joining our class.
Please introduce yourself to everyone.
Greetings, people of Japan.
I'm Gina Boyd. I transferred from Russia.
I'll cut to the chase.
Sakura Hibiki!
I challenge you to an arm wrestling rematch!
My, oh my, you're a lively one.
Excuse me...
Hibiki's in Class B next door.
Blyad!
How could you be in the other class?!
You planned this, Hibiki!
And you're good at making false accusations.
Say, is it just me, or has your personality changed from before?
Of course!
I was simply playing a persona!
Don't you feel like Russian characters in manga often fall into these categories?
Khorosho! Russia!
I've been trying hard not to break any of those stereotypes.
Wow, she's an idiot.
Like our great leader, Comrade Poutine, always says:
"Just do your very best!"
That's way too general!
And what the hell's going on in that image?!
So, you went to Silverman Gym's Moscow branch, right?
Yup.
What kind of training did you do there?
You mean like weight training?
We didn't really do any of that.
Don't be so dramatic.
Why? How?!
How could you not do strength training at a Silverman Gym?!
What else would you even do there?!
Oh, she's an idiot!
Well, while I did go to a Silverman Gym, it was to take the sambo classes they offered there.
Sambo!
So you're a martial artist!
I feel closer to you already!
So why arm wrestling, then?
That's my hobby.
I started doing it while playing around with my sambo buddies.
And except for funsies, I'd never lost to someone my age.
Until I met you.
We're back to this again?!
She's really determined to get revenge.
I see. You studied martial arts there.
So you don't do any strength training?
I wouldn't say that.
But we only trained with equipment in an auxiliary sense.
The Moscow branch didn't have much equipment.
We mainly did bodyweight training.
We primarily focused on kipping exercises.
Kipping?
It's a method that fully utilizes your muscles in an efficient way.
Mastering this is the goal of kipping.
Wow!
We do something similar in boxing!
I'd love to try it!
We have time until afternoon classes.
Let's try it with the horizontal bar.
Zdravstvuyte!
I'm going to talk to you about kipping!
This is a power tower.
It's great for doing chin-ups and pull-ups.
Use either an overhand or an underhand grip for the bar.
So long as you have some space, both are ideal.
Slowly raise and lower your body.
That's how you normally do them.
So what do you do differently with kipping?
The keyword here is "coordination."
Martial artists can struggle to become strong with weight training alone.
They need to practice technique and develop fluid body movements.
Use momentum to raise and then quickly lower your body.
Don't let your arms fully extend.
Do a set of 30 to 50 reps with a good rhythm.
Kipping exercises mainly develop your nerves more than your muscles.
Feeling you've coordinated your whole body will help you train much more efficiently.
Traditional strength training and kipping.
Be smart about doing both to achieve better results!
That sounds intense.
Even with kipping, that's still 30 to 50 reps.
It's fine, Hibiki!
Like our great leader, Comrade Poutine, always says:
"Just do your very best!"
Enough about Prime Minister Poutine!
I shoulda changed into my gym clothes.
Let me see it.
The strength you used to defeat me.
I just can't do it!
Don't worry, Hibiki!
I can't pull myself up at all!
I knew it'd be impossible for a meatball like you.
Who're you calling a meatball?!
I get it. She won't reveal her hand so easily.
Gina's conclusion was way off the mark.
If you can't do normal chin-ups or pull-ups, try inclined ones.
The point is to use momentum with a good tempo.
Ahh, the school day's finally over.
We're going to the gym. What about you?
You're going to Silverman Gym, too, right?
Not today.
I need to say hi to my host family.
Okay, then we'll see you tomorrow.
See ya!
Bye-bye!
Do svidanya, Hibiki.
I'm home!
Man, I'm exhausted.
Huh?
We have a guest this late?
In that moment, Hibiki understood everything.
Welcome back, Hibiki!
I'm happy to be staying with you!
I knew this would be the punchline.
Gina's homestay with Hibiki began.
Today, we're going to try a momentum-based exercise together!
I talked about chin-ups and pull-ups earlier, but you can do jumping push-ups anywhere.
This is just a normal push-up with a jump added in.
The basic form is the same as that of a normal push-up.
This will be loud, so make sure you don't disturb anyone while doing it.
And take care not to hurt your shoulders.
When you land, gently bend your elbows to relieve some of the impact.
Don't push too hard at first.
You can even do it on your knees!
Your goal is ten reps!
Ready, go!
If it's hard, do it on your knees!
One!
Two!
Do it rhythmically, with a good tempo!
Three!
Four!
Five!
Six!
Khorosho! Keep it up!
Seven!
Eight!
This is... the last one!
Nine!
Ten!
We did it!
Yeah!
Ura!
Yay!
Keep this up, and you'll get better results than you would with normal push-ups!
And as always...
Nice bulk!

# 07
Man, last night was a shock!
I really wasn't expecting you to be staying with me.
Now we'll be comrades eating from the same pot!
Where'd you pick up that expression?
Yeah, your Japanese really is good.
How'd you learn it?
I studied by watching anime.
Oh, it really seems like that!
Well, whatever. If you ever have trouble with the culture gap, I'm happy to help.
Thank you.
But it's no problem!
Watching Jackie Chan movies really helped me understand Japanese culture!
So your study method was flawed from the start.
What did you say?!
The gym's closed today?!
Yup, every third Monday of the month.
O-Oh, no...
It's so boring when the gym's closed.
Blyad!
My revenge will have to wait another day!
You're still serious about that?
I know! Why don't we have a welcome party for you today?
Huh? Really? In that case, I'd like to visit Hong Kong.
Is it close to our school?
That's not even part of Japan!
Oh!
Sorry, I have work today.
Actually, why don't you all come eat at our restaurant?
All right! Here's some first-class galbi!
It smells so good!
Looks delicious!
It should be pretty much done.
Well, then...
Let's dig in!
Delish!
This is my first time eating Japanese barbecue!
Hibiki, I didn't know your family ran a barbecue place.
No, no.
My brother opened this place after ditching his last job.
I help out when we're a few hands short.
Wow, so that's why...
What a sad story...
Yeah, totally...
You guys have just got meat on the brain.
My friends, rejoice!
Today, you get a special friendship discount!
In return, you can advertise the place!
Thanks!
Thank you!
Spasibo!
Now I get it.
This is the secret of Hibiki's strength.
In order to build muscle, she needs essential nutrients, one of which is protein.
And the king of all animal proteins is... beef!
All right, eat up!
A barbecue restaurant is the perfect environment to take in protein.
And if she gets paid to work here, it's two birds with one stone.
Right, I'll keep bringing more out!
Great!
On that note, let's have a talk about beef!
Everybody loves high-calorie, high-protein beef!
Protein's an essential part of a bodybuilding diet!
Okay, here's some tenderloin!
But wait!
Cuts from different parts of the cow vary greatly in nutritional value.
Take tenderloin, for example!
This is a low-calorie cut rich in protein.
Here's some liver!
Liver is low-calorie!
Eating it also helps prevent anemia!
Here's some galbi!
Galbi is nutrient-rich, but can be high in sugar and calories, so make sure not to eat too much!
What's more, Japanese cuts tend to have more calories than imported beef.
If you want to diet, you can lower your calorie intake with imported cuts.
This is simply delicious!
Khorosho! Spasibo! Tovarishch!
Gina, you've switched to Russian.
But it really is good.
Hey, that galbi's mine!
I've been getting it ready to eat!
And nobody's listening...
Young people have fearsome appetites.
You can't get a good body through training alone!
Make sure you watch what you eat, too!
The people left out of this segment muscled their way in at the end!
Oh, it's already late.
I'll grab some food while it's quiet.
Looks like Hibiki's going to eat now.
I'm curious to know what food fuels her superpowers.
I'll secretly observe her.
Time to eat!
Huh? What?
Before I consider her meat intake, what's up with these serving sizes?!
What the hell? Is that one meal's worth?!
W-Wait, I've heard of something like this.
It was about a Japanese pro wrestler.
Back when he started out, the hardest thing wasn't the training or the injuries— it was eating.
Every day, he trained like mad from dawn to dusk.
He only took a break for meals, and despite feeling sick from exhaustion, he was forced to eat beyond his limit to build up his body.
When he couldn't eat anymore, he'd blend it all up and make himself drink it.
Mm, delicious!
So a diet that makes tough pro wrestlers cringe
This is the best!
is the secret behind her strength!
I could eat this until the day I die!
Of course, seeing you work hard every day to become ever stronger makes me want to defeat you even more, Hibiki!
Aren't you eating too much again?
Today's my cheat day, so it's fine.
She just enjoys eating.
Phew, I'm stuffed!
Well then, back to work.
So, you work five days a week?
Must be hard!
Well, it sure isn't easy.
I wish I could at least take gym days off.
I mean, Silverman Gym's monthly fees are pretty expensive.
And my food expenses are stupidly high.
I won't have enough money if I don't work this much.
Hibiki, do you really not know?
Know what?
You can ask our school to cover your gym fees and all training-related expenses.
You can what?!
My sister is the chairman of the board, and her motto is, "Students should learn things outside of school, especially strength training."
She's serious about funding her own personal hobby!
That means my sister will personally grant you money to pay for your training fees.
Just how rich is our chair—I mean, your family?!
But still, that means...
That means...
Yay!
I'm gonna get them to reimburse all the membership fees I've already paid!
Of course, you'll still pay for your food.
Yes! That's it! Yay!
Hey, are you even listening, Hibiki?
Thus, Hibiki's money woes came to an end.
Okay, please open your textbooks.
Today, we'll study the cultures of Oceania.
So this teacher goes to the same gym as Hibiki and the others?
Oceania refers to the South Pacific area.
You've heard of Australia and New Zealand, I think she said she's Miss Tachibana Satomi.
but it also includes Polynesia, Melanesia, and Micronesia, as well as countless small islands.
Where have I seen that mole before?
Before European contact, they had already developed
Wait.
a uniquely impressive civilization and culture.
No, no, it couldn't be.
Then let's have someone read this page for us.
How about the person whose student number is 12?
I'm sure of it!
She's...
Yulia Riko!
Satomi's in big trouble!
Hello, everyone!
Today, let's work hard to train our muscles!
What's this? Are Miss Tachibana and Gina taking a day off?
Apparently, Miss Tachibana had some important business to deal with and couldn't come.
Gina went somewhere early this morning.
Da svidanya!
She said she had something important to do.
Maybe they're doing something together?
No way. It's gotta be a coincidence.
I doubt those two have anything in common.
Great! That's great! Super khorosho!
Put on a more somber expression, pozhaluysta!
This is painful.
What a beautiful sight!
Meeting the real Yulia Riko makes me spasibo from the bottom of my heart!
Gina, please keep your voice down!
Ugh, how did it come to this?
Miss Tachibana.
I know who you really are.
Huh? Wh-What? What are you talking about?
Don't play dumb.
This mole under her eye exactly matches yours.
Miss Tachibana, you're the famous cosplayer Yulia Riko, right?
This is bad! This is really bad!
If my borderline pornographic cosplay hobby comes to light, then my position as a teacher is toast!
This is a disaster!
Please, keep this a secret!
I'll be your slave for life!
Uh, I don't plan on telling anyone.
And what's with that offer?
I love anime and cosplayers.
I don't want to destroy your reputation.
I refuse to trust in altruism!
I'm begging you, tell me your demands!
What kind of life have you led to have such a warped way of thinking?!
Okay, then, if that's what you want.
And that's why she's spending the whole day hanging out with Miss Tachibana.
So let's go to Akihabara next!
And I'd like to go to Macao tonight!
Macao might be a little difficult.
It's not actually in Japan.
Ow, ow, ow, ow.
What's wrong, Miss Tachibana?
Oh, I'm fine. I'm just a bit sore.
I really overdid it at the gym recently.
It's been three days, but I still hurt all over.
My, my, it takes a lot longer to heal up when you get older.
Huh.
Miss Tachibana, is Akihabara far from here?
Not really. You'll get there in a flash by train, but you can also walk there.
I see! Then this is perfect!
Let's skip the train and recover our strength by jogging instead!
That's called active rest!
Huh? You can relieve fatigue with jogging?
Wouldn't running tire you out?
Do you happen to take a long rest to recover in the days after your workout?
Like this.
It's true that I relax more than usual.
I'll ignore how offensive this image feels for now.
But if you just laze around, it actually takes you longer to recharge.
What did you say?!
Improving your blood circulation is an important part of reducing fatigue.
It spreads oxygen throughout your body.
Light exercise helps improve blood circulation.
That's what I mean by active rest.
Essentially, you stimulate recovery.
I get it now. So that's why you mentioned jogging.
It doesn't have to be jogging.
Walking, swimming, stretching, and light weight training all work.
If you're going to do active rest, there are two things to consider.
First of all, don't go full throttle and increase the intensity of your workout too much.
At that point, it's no longer "rest."
And second of all, if you're sick or hurt, you should heal up with passive rest.
Don't push yourself too much.
That's how it works.
So let's jog to Akihabara!
Got it!
Active rest and passive rest!
Do both based on how you feel!
Machio, what's gotten into you?!
Huh, so this is what active rest is like.
Make sure not to bounce too much.
Will it have an impact at this speed?
It's not much faster than walking.
Of course! Actually, slower is better.
Our goal is to feel refreshed, after all.
As a rough speed guideline, a good pace is one where you can carry on a conversation.
I see!
By the way, why do you want to go to Akihabara?
Are you going to buy some electronics?
Isn't it obvious?
Akihabara means... idols!
Idols?
After discovering anime, I got addicted to cosplayers, bonsai, kung-fu movies, Japanese food, manzai, yoga, and so on.
I fell in love with everything about Japanese culture!
You've got some non-Japanese things mixed in there.
And what I'm most into now is idols!
Idols, of all things?
There's a surprisingly large number of female fans, too.
An idol I like is doing an in-store show today.
I really want to see it live... as her future rival.
Rival?
Miss Tachibana.
I came to study in Japan for a very specific reason.
I'm no longer satisfied with just watching them.
I want to become one myself!
I'm going to create the strongest idol unit that ever existed!
Why are you including me as a member?!
W-Wait just a minute!
A teacher becoming an idol is obviously a very bad idea!
Don't worry, we'll figure something out!
No, we won't!
Actually, I thought that we could all participate in an audition next week.
This is an abrupt turn of events!
And wait, the others don't know anything about this!
You said you don't trust in altruism, right?
So you're gonna help me, Yulia Riko!
Good, good! Keep it up!
I see.
Seems like things are getting interesting.
Another lackluster audition.
Director of the "So Cool! Idol Audition":
Deire Kutaro.
Normal girls of a normal level of cuteness that can sing and dance normally and will likely achieve normal popularity.
They're a dime a dozen these days.
I don't need girls like that.
Idols shouldn't be "normal."
Next, please.
Idols aren't like that. I wanna see something more unconventional.
That's a tall order.
That kind of talent is beyond rare.
Yes, thank you.
Let's have the next group, please.
Hi, everybody!
These girls are way too unconventional!
We're a group of friends who work out at Silverman Gym.
And the assistants who came in with us are also all members of the gym.
We don't know them too well, but they happily agreed to help us.
At least ask some macho dudes you know!
We are... the Muscle Gals!
We're determined to become idols!
That name will never work!
Stop it with these poor decisions!
Aw, jeez.
I'd written off this lukewarm audition and then got hit with this unexpected bombshell!
Could these girls be the talent that I'm looking for?
E-Excuse me. Before you start your performance, I'd like to ask a question.
Why is just one of you wearing a kendo mask?
Hello. My current name is "F*ck the Budo."
I'm not cool with showing my face.
Quit it with these names already!
Why would someone who doesn't want to show their face want to be an idol?!
I'm not doing this because I want to!
I really thought everyone would say no.
Idols?! Let's do it!
Sounds fun!
It'll be a good experience!
You're all on board with this?!
Oh, well.
I'll have done my duty with this. Now I just need to stay quiet and inconspicuous.
I-I won't back down!
I won't crack under pressure!
O-Okay, then.
Please take turns showing us your specialties.
We both do hand-to-hand combat, so we're going to spar!
We're going to do some bench presses!
Are you really trying to be idols?!
Well, no big deal.
After all, this is just a ruse to give them some character, right?
I guess they're just doing outlandish stunts to stand out from the crowd.
More! You can do more, Hibiki!
This is some high-level stuff!
Right, that's how you do it!
I got a nosebleed.
Nice bulk, Hibiki!
This is as far from idols as you can get, but the crowd's loving it!
And now, for our final act, we'll perform a deadlift!
Why am I the last to go?!
D-Dead what? What do they plan on doing?
The deadlift.
One of the Big Three of weight training, along with the bench press and squats.
That is the deadlift.
Who in the world are you?
But it's said the deadlift has the highest degree of difficulty of those three.
Bad posture puts your lower back and spine at risk of injury.
She's attempting that dangerous exercise on the big stage.
No, just do it at the gym.
This guy's no ordinary spectator.
Who the hell is he?
Take a breath and build stomach pressure.
Use a mixed grip for the bar.
Don't pull with your arms!
Don't lift with your knees!
Back, glutes, hamstrings.
Concentrate on your back!
Deadlift, complete!
Miss Tachibana, nice deadlift.
Thank you very much!
Yeah, idols should be normal.
Naturally, they didn't make the cut.
Y'all shredded yet?
Today, we'll do the lateral raise, a shoulder exercise!
Hold something of a reasonable weight in each hand.
Two-liter bottles filled with water should be just right.
First, spread your feet shoulder-width apart, and bend forward slightly.
Then slowly raise your arms horizontally.
Make sure you avoid moving your shoulder blades.
You can do this while sitting, too, so be sure to try it with us!
We'll do 20 reps!
Then let's get started!
One!
Mind your posture!
Two!
Breathe in rhythm!
Three!
Four!
Avoid raising your arms completely horizontal!
Five!
Six!
Keep a slight bend in your elbows!
Seven!
Eight!
And don't move your shoulder blades!
Nine!
Ten!
Eleven!
Be aware of the muscles you're working on!
Twelve!
Thirteen!
Fourteen!
Keep a good tempo!
Fifteen!
Well? You feeling it?
Sixteen!
Seventeen!
Just a little more!
Eighteen!
Nineteen!
Twenty!
All done!
Keep this up to get cool shoulders!
And as always...
Nice bulk!
If you have time, continue at this pace during the commercial break!

# 08
Miss Tachibana, are you free after this?
Why don't the three of us eat somewhere? It's been so long.
Oh! Aina, Kure.
I'm sorry, I have something to do first.
I'll catch up with you later, so feel free to start without me!
Well, I'll see you later!
"Something to do"? She's been busy lately.
What in the world is she doing?
Do you think she's found a boyfriend?
Absolutely not.
You seem awfully sure about that.
I am.
Koyo Girls' Academy teachers:
Aina Rumika, 30 and single, and Kure Yakusha, 34 and married.
Neither one knows that Satomi's been hitting the gym.
Well then, shall we go?
Sure.
Huh?
Silverman Gym?
What are you two doing here?
What do you mean? We came to return your card, of course.
We just decided to do the free trial while we're here.
They lent us a change of clothes, too, so...
You shoulda told me you'd joined a gym!
Especially since I suggested it to you.
Well, I was a little embarrassed.
That audition the other day was so much fun!
Though it's too bad we didn't make it.
C'mon, not like that was our last chance!
Yeah! Let's give it another go!
Of course!
Our students are here, too.
Is strength training some kind of fad among high school girls now?
Those girls are just special.
Still, this is the perfect opportunity.
I feel I haven't exercised much lately, and I'm worried I'm out of shape.
But you've got such a great figure!
And you're the oldest out of all of us!
Aina, please.
I assume you meant no ill will, so I'll pretend I didn't hear that.
Yo, that's scary!
At least yell or something!
Good evening!
I'll be working with you tonight!
I'm Machio, a trainer here!
Whoa, what a hottie!
Now I get it. You come here 'cause you've got your eye on him.
Oh, you're such a naughty girl.
When did you become such a critic, Kure?!
Is there any part of your body that you're particularly concerned about?
Hmm, if I had to pick, I guess my love handles would be my main concern.
I didn't have much meat here when I was young.
Hibiki's young, but she's got plenty down there!
Shut your mouth.
Don't interrupt her.
I started doing sit-ups once I noticed, but I haven't seen any results.
That's just it!
You made a great discovery!
You train your stomach muscles differently depending on the region!
What? Sit-ups aren't enough?!
Seriously, if you've never seen it before, at least comment on the clothes explosion.
Machio's Muscle Lessons!
It's me, your muscle bro!
Today we'll talk about your abdominal region, an area that everyone worries about!
The abdominal muscles are divided into four major sections.
In front is the rectus abdominis, with the transversus abdominis deep inside.
The internal and external obliques run diagonally along the abdomen.
You need to work out these oblique muscles to firm up your sides.
You can do this with bicycle crunches, which Sakura did as special training.
If you're using equipment, then I'd recommend doing side bends.
Slowly bend your upper body in the same direction as the dumbbell, then return to your original position.
Focus on flexing your obliques while doing 15 to 20 reps.
Using momentum will throw off your balance, so I'd avoid it.
Don't just train your central abdominal muscles—work your sides too!
Strive for a beautiful stomach!
Th-This is... way harder than it looks!
No need to go overboard your first time.
You can increase the intensity of the workout once you get used to it.
Bending toward the dumbbell results in a low-intensity workout.
Bending away from it ups the intensity.
Do I always have to use dumbbells?
Nope, not at all!
For instance, you can easily do these at home with a shopping bag.
Got it!
You're all working hard!
Were you doing side bends, too?
Yes!
Oh, that's right. I wanted to ask you something, Machio.
How heavy should the dumbbells be for side bends?
Hmm, it depends.
If you want a slender waist, then choose a weight you can do 15 to 20 reps with.
Huh? Where'd Mrs Kure go?
This really works! It feels so good!
She's lifting that super heavy dumbbell like it's nothing!
And that's the high-intensity workout!
I thought she had a good muscle balance the moment we met, but she's got the strength of an athlete.
The oldest one is the scariest!
That's amazing! Did you use to play sports or something?
Ah, I shouldn't pry any further.
Nice job, everyone!
See you at school!
Goodbye!
I heard they decided to register at a Silverman Gym closer to their homes.
Yeah, they live quite far away from here.
Though they'll probably show up here from time to time, too.
What's wrong, Gina? You've been awfully quiet today.
Oh, I've just been thinking... that I can make this work.
Huh?
With two new members, we'll kill it at the idol audition now!
You already decided they're joining us?!
It's November.
The second-years at Koyo Girls' Academy are on a field trip.
The air's so nice and crisp!
So we're climbing a mountain, right?
I've never done this before.
Me, neither!
All right, is everybody here?
Before we start, we're going to tell you some hiking dos and don'ts.
First, I'll tell you about the mountain we'll be climbing.
This is Mount Kuji.
It looks over Gakigahara, or Ghost Forest, and is nicknamed "Mountain of the Dead."
Why would you choose a mountain that wants to kill us?!
Don't worry! I scoped out a safe route beforehand, so it'll probably be fine.
That's right! If you're careful, everything will probably be fine!
"Probably" is not reassuring!
Miss Tachibana, will everything really be fine?
I'm not one of the teachers in charge of this trip, but I wouldn't worry.
I'm sure they're overexaggerating to scare students into behaving.
I see! That makes sense!
That makes me feel a bit better.
Well then, let's head out!
Make sure you don't end up joining your ancestors!
Miss Tachibana, will everything seriously be fine?
Probably...
Akemi, wait!
Yeesh. I worried about what might happen, but the trail is safe, and the climb isn't that bad.
Uh, are you three okay?
How strange. Am I really this out of shape?
My legs are swollen...
I hate getting old.
We can't keep up with high schoolers.
Yikes. How am I supposed to respond to that?
What's wrong, Ayaka?
You've fallen so far behind.
Actually, it's just because blah and blah.
I see. No wonder they both look so down.
I'm alive!
It's okay, you two!
Look who's at the front of the pack!
Mrs Kure has led us from the start, and she's older than both of you.
Whoa!
Pretty amazing for the oldest one here!
A middle-aged star!
Tachibana is safe, but I'll get back at Aina later.
But Mrs Kure had a lot of stamina to begin with.
Yeah, she got Machio's seal of approval.
It's true that having more stamina would make this climb easier, but that's not the only thing you need.
For instance, in your case, why don't you try paying more attention to how you walk?
How we walk?
I'm Kure Yakusha, the homeroom teacher for Class 2-A at Koyo Girls' Academy.
Please allow me to explain how to walk properly when hiking up a mountain.
Sometimes you want to get out of the gym and train in the great outdoors.
With hiking, you can work out and refresh your spirits at the same time.
But be careful. Mountain trails are nothing like well-maintained urban roads.
Moving like you're on a sidewalk will waste your energy.
When hiking, you should:
1. Walk straight and tall.
2. Keep your knees bent.
3. Step with your whole foot.
4. Take short steps.
5. Maintain a steady pace.
Please keep all these things in mind.
If you want to practice this at home, then I recommend doing step-ups.
You can use a bunch of books in place of a step platform.
Face forward and perform them like you're walking up and down a flight of stairs.
Try starting with 20 minutes.
Watching TV or listening to some music can make longer sessions more bearable.
But make extra sure not to fall over!
Step-ups train your lower body in a well-balanced way.
Learn how to hike properly and build up the necessary strength at the same time!
Remember, when enjoying hiking, that safety comes first!
Oh, this is great!
It's so much easier to walk now!
Right?
Okay! Let's catch up with the group!
Yeah!
Hey, wait!
They ditched us.
Okay, that little break has got me ready to go.
We should hurry up, too.
We've lost sight of the back of the group.
If we go any slower, it'll throw off our schedule.
Um...
The first thing was to straighten up, yes?
And then...
Lift your knees.
And step with your whole foot.
What the?
Whoa!
Wow!
This hike just became so much easier!
We'll easily reach the summit like this!
We'll be there in time for lunch at this pace.
You'll be happy, Sakura.
We're having a barbecue at the summit!
Seriously?!
Oh, no! They'll eat all the meat if I don't hurry!
Hey now, you'll hurt yourself if you rush!
You truly are a walking stomach!
I wonder why we haven't caught up yet.
We must be really far behind.
Meanwhile, back at Silverman Gym.
What's this?
My protein powder... is clumping!
I have a bad feeling about this.
Oh, yeah. Nothing beats vanilla.
We made it!
I didn't expect us to climb it so fast!
After a short break, we'll all have lunch!
Oh? What's wrong, Uehara?
Mrs Kure, it doesn't look like Hibiki's group has made it yet.
What?
Huh?
Weren't they right behind us?
She was with Miss Tachibana and Miss Aina, so she'll probably be fine.
Honestly, that's exactly why I'm worried.
I wonder if they got lost?
Lost?
Could they have taken that route?
We're lost, right?
L-L-L-L-L-Lost?!
S-Somebody, help us!
Call the police!
Okay, okay, calm down.
At times like this, you shouldn't waste precious energy by panicking.
I'm sorry. I freaked out.
Well then, Sakura, let's start by doing what we can.
You're right, Miss Aina.
We need to write our wills while we still have the energy.
My death poem:
As meat it spoiled, and as meat it rotted away—my transitory self; all grease is deceased, and it is but meat upon meat.
You're panicking way more than I did!
You rhymed grease with deceased. You've got talent, kid.
Too bad that's all meaningless now.
For pity's sake, get a grip!
Surely there's something else we can do!
Something else?
That's right!
I need to make sure they can ID my body.
I'd hate to make it hard for them.
I wonder if my license will work?
I'll use my student ID.
They've gone off the deep end.
We can't give up yet!
We need to work together to survive!
Work together?
To do what?
There's no service, so we can't call for help.
I'm still figuring that out...
I knew it was hopeless.
Wait, wait, wait!
Let's keep writing our wills.
A tree!
We could try climbing a tree!
Hello!
Today I'll tell you about tree climbing and an alternative workout!
Tree climbing is a very unique kind of strength training.
It utilizes every muscle efficiently, and can teach you how to use your body naturally in a way equipment can't.
But, realistically, it's hard to find a climbing tree in an urban setting.
So I'll show you a way to practice without one.
Here's how to do rope climbing!
It's actually quite simple.
Grab the rope and pull your body up.
You just need to repeat this.
The act of pulling upward trains muscles like the biceps brachii and teres major.
Once you're good at it, climb without using your lower body for a great workout.
But make sure not to fall!
You can find rope-climbing equipment at gyms and similar places.
If you're interested, ask them about it!
You can also use a rope-climbing machine called the Viper rope climber.
It's easy to pick it up when you don't have to worry about falling.
One rope, infinite possibilities!
Climb your way up to peak macho-ness!
It's true that you can't go tree climbing in the city.
And it's banned in parks.
Even at a time like this, all you can think about is strength training.
That's not it!
It looks like this tree is the tallest thing around here.
If we climbed to the top of it, we could get our bearings!
Oh!
Yeah!
And it will be easier for a search party to find us if we're up really high.
It's certainly better than being stuck in the middle of the woods.
It's worth a try.
Okay! Let's get climbing!
One more time!
We can't do it!
Why is climbing a tree so hard?!
This was really easy when I was a kid!
My body's so sluggish now!
Damn it! My clothes made me slip!
What are you doing, Miss Aina?!
This isn't the time for modesty!
No one can even see us, anyway!
T-True...
Okay! We'll strip off, too!
Well? Did you find them?
Yeah! They're climbing a tree half-naked.
Oh, my, sounds like they're having fun.
They must really be enjoying the mountain!
To think they would skip lunch and go straight to the athletic grounds.
Delish!
By the time they realized what had happened, lunch was already over.
My hunch was right.
I can't believe it.
I ran out of my favorite protein powder!
Hey, Machio.
I bought a bunch in bulk, so please have one of mine.
Really?!
Thank you!
You rang, Sir?
This dumbbell is worthless now.
Huh? Your dumbbell, Sir?
His specially-made reinforced alloy dumbbell?!
He crushed it like Play-Doh!
He's gone crazy!
Prepare for a trip.
I'm going to Japan.
I've finally found you, Naruzo.
A storm closes in on Silverman Gym!
Today we'll do another leg-area exercise effective for mountain climbing practice.
We're gonna do lunges!
Take big steps back and forth while kneeling deeply, then return to normal.
Just repeat that!
You already know this, but be sure not to disturb those around you with the noise!
Besides quadriceps, gluteal muscles, and hamstrings, it's also good for your hips and calves.
You can increase the effectiveness of this exercise by carrying weights!
Start with 10 reps for each leg!
It may seem easy, but again, it's harder than it looks!
You can alternate between legs, but today we'll focus on the right leg.
All ready?
Your goal is 10 reps with the right leg!
Ready, set...
Go!
One!
Two!
Three!
Take a big, deep step!
Four!
Good job! Keep it up!
Five!
Six!
Seven!
Eight!
This is also a way to stretch your hips!
Nine!
Ten!
Right, okay!
Yay, all done!
Good work!
Keep this up, and you'll get strong hiking legs that won't let you down!
Try it with your left leg during the commercial break!
It's important to have a balanced workout!
And as always...
Nice bulk!

# 09
The line's not moving at all.
Did something happen?
Narita International Airport, Immigration Officer Shin Sasurutaro.
He's rattled by a level of pressure unlike anything he's ever faced.
I'm staying until tomorrow.
Two days is enough.
I'll leave the competition prep to you.
I'm off to see him.
Yes, Sir!
Today, I'll show you how to train your back!
Looking forward to it!
Say, doesn't it feel like the plot's moving right along today?
As if the tempo's been sped up?
Is it? Feels normal to me.
Machio's Muscle Lessons!
It's me, your muscle bro!
Back muscles are divided into three main groups: the trapezius, latissimus dorsi, and erector spinae.
One way to train them is with a seated rowing machine.
It's a balanced workout for all your back muscles, from the trapezius and latissimus dorsi to the teres major and rhomboids.
Pull while squeezing your shoulder blades close together, and slowly return the handle while opening them back up.
Moving your body back and forth wastes energy.
So remember to pull with your back.
Aim for a set of 15 reps.
As for training without equipment, back extensions are one option.
Lie face down and bend your lower back while lifting your upper body.
I recommend doing it to work out your back and trunk.
Exercising your back muscles helps prevent and alleviate bad posture, stiff shoulders, and headaches.
Train them thoroughly along with your frontal muscles to achieve a good balance!
You can do back extensions at home, too.
Train hard at home on days when you can't come to the gym!
Okay!
That's Machio for you.
His explanations are always so easy to follow.
He's such a great teacher.
By the way, I heard something from one of the members here.
Apparently, Machio studied strength training overseas.
Back double biceps!
Huh, he studied abroad?
Back lat spread!
He went to an American university after graduating high school.
Side triceps!
I think he studied sports theory or something?
Freestyle!
Yeah, I can't focus on our conversation with all that ruckus in the background.
But I buy it.
It'd be impossible to get a body like his without specialized knowledge.
Abdominal and thigh!
Yeah, maybe Machio is even more amazing than we thought.
Front lat spread!
Huh? Machio, what's wrong?
My pectorals are reacting to something.
Your pecs?
They really are!
Your pecs are moving!
This intense muscle pressure...
Could it be?!
I see your muscles are as sharp as ever.
Oh, my macho...
Oh, my macho.
Oh, my macho!
The macho guys are making a big fuss!
His muscle pressure is overwhelming them!
Could this guy have more macho power than Machio?
Hold on. Don't take advantage of the confusion to throw out a bunch of weird phrases.
Sir. Why are you in Japan?
Obviously... to see you.
N-No way!
Could it really be him?
You know who that is?
He's the star of the Seven Commandos series of movies, Harnnold Dogegenchonegger!
Harnnold Dogegenchonegger!
I've never heard of him!
He's a symbol of his era! He burst onto the American film scene like a comet!
The super high-class action unleashed by his muscular, macho body charmed not only the muscle-loving people of America, but the entire world!
He's a universally recognized action star!
It's the actor Harnnold Dogegenchonegger!
Yeah, I've never heard of him.
What wonderful muscles!
Seriously?! He doesn't even ring a bell?!
He's the star of The Last Action Predator!
What about Conan the Red Bull?!
Or Twin Cops?!
What are those?
So, to summarize all that, he's an American action movie star?
Unfortunately, I don't watch many movies.
Oh? Now that you mention it, I might've seen one of his movies.
All right, Miss Tachibana!
Weren't you in that one where a robot from the future fights to protect a boy?
It had that famous line, "I'll be back!"
Uh, no, that was someone else.
Awkward!
I'm sorry, I'm sorry, I'm sorry, I'm sorry!
I can't believe you'd make fun of Doge!
That's completely unforgivable!
I'm sorry, I'm sorry, I'm sorry, I'm sorry!
So how did the two of you get acquainted?
After graduating high school, I studied sports theory at an American university.
That's where I first came across bodybuilding.
Sir Dogegenchonegger was my bodybuilding master.
Your master?!
Why visit me now?
You didn't contact me once after I graduated and returned to Japan.
Listen to me, Naruzo.
There's a reason why I couldn't.
What reason could he possibly have?!
I had your contact details in my phone... but accidentally dropped it in some water.
Well, that's a dumbass reason.
Ah, that's too bad!
It's not Doge's fault!
You should've tried contacting him yourself, Machio!
Well, you see...
I kinda crushed my phone by accident while posing one day.
Oh, you, Machio!
But of course. That explains everything.
What do you mean, "of course"?
How would you even find yourself in that situation?
I only recently learned of your whereabouts, Naruzo.
I just happened to come across your picture on this gym's website.
And you came all the way to Japan just to see me.
I'm honored, Sir.
No problem.
Our reunion is no accident.
Huh?
It can only be the will of the muscle gods.
It couldn't be!
I want to ask who these muscle gods are, but now's not the time to interrupt.
Show me, Naruzo.
Since you left my side, how have you mastered the Way of the Muscle?
That's a hand grip!
Now we'll explain how to work out with a hand grip!
Lots of guys are in love with beefy forearms!
As for women, a powerful grip will help make your everyday life more pleasant!
You can buy handgrips at sporting goods and home improvement stores.
The amount of resistance varies, so a low-level one won't give you much of a workout.
Conversely, you should avoid high-level ones that you can't close even once.
On that topic, here's the average grip strength of Japanese 20-somethings.
It's around 46 kg for men, and 28 kg for women.
We recommend starting with a resistance you can close for a set of 10 to 15 reps.
That kind of resistance is good for using up any surplus energy.
Using a hand grip is very simple.
Slowly squeeze the grip to close it, then slowly release it without relying on the recoil.
And that's the basic workout method!
Try 3 sets of 15 to 20 reps.
A more advanced method involves using two hands to close a grip that's too tough for one hand, but then using just one hand to open it as slowly as possible.
Of course, this ups the resistance substantially.
Hand grips train your forearm muscles.
Training them will also improve your grip.
A better grip will increase your strength training performance overall, and it's surprisingly helpful in many everyday situations.
If you train regularly, you might have that strength when you need it!
Use the hand grip correctly...
...and strive to improve your grip strength!
That gripper boasts the third strongest resistance in the world.
Only about a hundred people worldwide can close it with one hand.
This is the perfect chance to test your true strength.
Now then, will you or won't you?
Crush or die?!
Yes, Sir!
Neveroyatno!
He completely... crushed the grip?!
You pass!
You've met my qualifications!
Tomorrow, a bodybuilding competition I'm sponsoring will be held here in Japan.
Powerful men from around the world will be there to make history!
Tomorrow is way too soon!
Naruzo, you must also compete!
The time has come to make your muscles known to the world!
Machio's gonna compete in a world championship?
And with so little notice?
I'm well aware of the gravity of the situation, but I'd still like to say something.
Was all that grip strength stuff really necessary?
Venue-only t-shirts for sale!
Come get a free sample!
Check out my muscles!
This venue's awesome!
The crowd's really fired up!
Wow, it's got a real international feel.
What's wrong, Soryuin?
I feel a sense of peace, as if I've returned to my hometown.
You literally live in this neighborhood.
They're divided into classes by height.
The ones onstage right now are "physique"?
Looks like Machio's in the last of the bodybuilder groups.
Let's quickly find some seats and practice cheering him on!
But even the second floor is full.
Maybe we shoulda come earlier.
So we meet again, geisha girls.
Doge!
I missed you!
Hasta el infierno, baby.
How wonderful! Don't know the catchphrase, but your muscles are wonderful!
I guess it's our turn to be the straight men now.
Sure seems like it.
Right this way. I'll show you to your VIP seats.
Really?!
I'm so happy!
Just like in the movies! Strong yet sensitive!
I-Is he really human?!
How am I supposed to riff on this?!
All right! We're right up front!
And now, we will begin the bodybuilding preliminaries!
There they are!
And they're all as buff as I imagined!
I've never watched a bodybuilding competition before.
I wonder how they decide who wins?
That "physique" competition was something different, right?
Relax, Japanese and Russian geisha girls.
I'll explain how things work.
He's definitely misinterpreted that word.
Your own knowledge of Japan is pretty suspect as well.
Physique and bodybuilding competitions have different judging criteria.
A physique contestant has a comparatively slim, V-shaped body and is judged for his face, hairstyle, and shorts design.
One big difference is that the lower body is hardly judged in this category.
Bodybuilders score points for set poses at every competition.
Take a look at the stage.
This is a relaxed pose.
Next, they'll do the mandatory poses.
Front double biceps.
Front Lat Spread.
Side Chest.
Back Double Biceps.
Back Lat Spread.
Triceps.
Abdominal and thigh.
Those are the standard poses.
In addition to these, some organizations include the "most muscular" pose.
Machio does lots of these poses.
I'm surprised. I thought there were more than that.
Well, these are just the standard ones.
The finals for every class have a free pose program.
You perform a freestyle routine in time to music of your choice.
So you also get a sense of their personal taste!
After that is the "posedown."
This is where the finalists all gather onstage and pose together.
Front double biceps!
Okay, relax.
Front lat spread!
You're shredded!
So huge!
Those abs!
Smile, smile!
You look so cool, Daddy!
#11, you're great!
#15!
#18, nice bulk!
Whoa, they're really into it!
The call-outs are wild!
The posedown is the most exciting part of the competition.
Wow! This is so cool!
Now we're on to the over-180 cm class.
Man, they're even more massive!
Huh? Some of them came to the front.
This class has lots of participants.
They're divided into groups so that everyone can be judged equally.
Your abs look like a grenade!
Your biceps are like Everest!
You've got melons for shoulders!
They're so impressive! Truly world-class!
Muscles... Muscles... Muscles... Muscles...
And the cheers are kinda deep, too.
But I don't understand the criteria for choosing one person over another.
Understandable for a first timer.
It's not simply about muscle size.
Overall muscular balance, well-applied body oil, and beautiful poses.
Together, all of these things determine victory or defeat!
Wow!
So it's not enough to just build up your muscles!
It's Machio!
Would the next group please step forward?
Later, every person present at that venue would testify to the same thing.
They felt the presence of a god.
Wh-What?
I could've sworn that my clothes...
This is the force of his muscles.
So this is what you've achieved, Naruzo.
Too much macho...
Too much macho.
Too much macho!
Look!
The macho guys are all kneeling before Machio!
That has to mean he's won!
This scene would be incomprehensible to anyone without the proper context.
Congratulations on your victory, Naruzo.
You defeated all those veterans without breaking a sweat.
It seems my young samurai has really grown up.
You're too kind, Sir.
All of the contestants were truly top-notch.
But in the end, they were nothing more than that.
None of the greatest international bodybuilders I know were on that stage.
Huh?!
This competition was just a test, wasn't it?
Or am I wrong?
You're exactly right!
You've passed your second test!
Why do you think I've trained so many pupils?
To create a bodybuilder capable of facing me as an equal!
I shall prepare the grand stage for the finals in Las Vegas!
Are you prepared, Naruzo?!
Ah, I'm sorry. I'm busy with work, so I don't know if I can make it to America.
I have lots of appointments as a personal trainer, you see.
Oh, is that so?
Naturally, his work came before anything else.
Machio, congratulations on your victory!
Thank you very muscle!
Sir Naruzo! Let's hustle some muscle again today!
Hustle-muscle!
Hold up, who's this with him?
I haven't properly introduced myself yet. I'm Sir Dogegenchonegger's private secretary, Jason Sgatham.
Do you really need to be this formal in your underwear?
Actually, I wasn't told about this either.
I stayed in Japan under his direct order.
I was told to support Sir Naruzo's training.
Fear not! I'll be mingling with the background guys when I'm not needed!
What kind of effort is that?!
Sir Naruzo! And the rest of you!
Hustle those muscles!
Stop trying to make that a thing!
Hustle-muscle!
Just stay back there and keep quiet!
The gym gained a new member.
Today, we'll work out our backs with back extensions!
Lie on your stomach and bend your body!
Brace your butt and raise your legs as well as your upper body!
You can hurt your lower back if you bend too much, so be careful!
Doing it right will work out your butt and thigh muscles in addition to your back!
While bent, hold up your body for a bit.
Your goal is 10 reps.
Ready to go?
Ready, set, go!
One!
Two!
Three!
Raise yourself up while breathing out!
Four!
Five!
Breathe in when you go back down!
Six!
Don't lose your rhythm. Keep up the pace!
Seven!
Eight!
Make sure not to lose your balance!
Nine!
Ten!
Right, okay!
Well done!
Keep this up to get a beautiful back, butt, and thighs!
And as always...
Nice bulk!

# 10
The sun's been setting really early!
Well, it is already December.
The town's suddenly gotten into the Christmas spirit!
There sure are lots of couples around.
This place always goes all-out for events.
It's part of their effort to bring in visitors.
The light displays are beautiful.
And tons of couples come here to see them.
If only we had someone to look at them with.
Not one of them has a boyfriend.
I see!
So that's why you're all feeling down!
Cheer up! You'll have a great Christmas with your family and friends!
It's no good, Machio.
They're just too far gone.
I wonder if there's a good way to solve their problem with strength training.
What? With strength training?
But I'm surprised even you want a boyfriend, Soryuin.
Miss Tachibana, I'm a girl their age, too!
Akemi!
I love...
I love the word "bulk"!
I hope I meet my ideal man soon, too.
Um, Soryuin, there's something coming out of you.
In a way, she's the truest to her heart.
What about you, Miss Tachibana?
Huh?
Oh, yeah, have you got someone nice?
Eto verno!
Not at the moment.
Oh, sorry for the insensitive question.
Yeah, you'll find a guy before long!
Don't give up!
Keep at it, Miss Tachibana!
Please drop it. You're just making it worse.
Oh, that's right.
Speaking of Christmas, we're having a Christmas event at the gym.
And all members get free admission!
A Christmas party?
But it's a gym party, right?
Won't it be full of the usual macho dudes?
You're shredded! So shredded!
Not necessarily. There'll be people who exercise at different times than you.
Your back's ripped!
Nice bulk!
So ripped!
Like college guys, for example!
Super thick!
Not to mention athletes and people like that.
We're in!
Athletes! Muscles! Macho!
Yes, yes, khorosho boys!
Say, y'know...
You'll have to work real hard to get ready for this party.
Huh? What do you mean?
Well, I mean, you've rebounded recently.
Wh-Why the hell?!
'Cause you eat too much.
But there are so many tasty winter dishes to eat!
Down the hatch!
Damn it! It's all winter's fault!
It's your fault.
I'm definitely concerned about my stomach, but I'm most worried about my arm flab.
Yeah, it's hard to lose it on your arms.
Right?
I've been working out tons, but they just haven't slimmed up!
That's true...
That's it!
Since you've both done a good job building up your biceps brachii with dumbbells, why not focus on your triceps brachii?
Our triceps?
Yes!
If you want nice arms, you need to work on your triceps brachii first!
People assume that your biceps brachii are bigger when, in fact, the opposite is true.
All right, Machio!
Teach me how to work out my triceps!
Athletes! Muscles! Macho!
Today I'll only work on them!
That's overdoing it.
Your triceps brachii, huh?
Yes, I know something good.
Athletes! Muscles! Macho!
Let's try some skull crushers!
What a creepy name!
Machio's Muscle Lessons!
Today I'll talk about skull crushers, also known as the lying triceps extension!
First, for your safety, grip the bar with your thumb over your fingers.
Then bend your elbows and lower the bar down close to your hairline.
Next, focus on flexing your triceps brachii while lifting your arms.
Tilt the bar a little toward your head, not straight up.
It's important not to move your elbows.
As you can see, the bar should appear to be moving up and down.
Elbow movement makes a semicircle and reduces muscle resistance by half.
I also recommend using an EZ bar to do skull crushers.
It puts less weight on your wrists and trains specific muscles more effectively.
Slim up your arms with skull crushers!
So this is called an EZ bar.
I haven't used this one much.
It offers low wrist resistance and helps stimulate the muscles you're targeting.
You often use this bar for workouts that train your shoulders and arms.
The EZ bar is so cool!
Phew! That was harder than I thought.
Right, I'm next!
Let's see, first I wrap my thumb around my fingers...
Careful, if you're too gung-ho about it—
Okay, here I go!
Hibiki!
Sakura!
Machio, does an EZ bar hurt less than a normal one?
Nope, it hurts just as much.
Please don't literally crush your skull.
Augh, my head hurts! It's throbbing!
Be more careful next time.
I'm glad you only got a lump.
Oh, well. At this rate, I'll have a nice body by the Christmas party!
Now then...
Who's actually going to get a boyfriend?!
I won't lose.
They're dead serious about finding one.
Merry Christmas!
Welcome to the Silverman Gym Christmas party!
Wow!
There are so many people here!
Indeed!
Forget that, what about our costumes?
I feel so awkward dressed up like this.
It'll be fine.
Dressing up gets us one free personal training session, after all.
Hm, guess I got no choice, then.
So, what's your costume, Gina?
Surely you recognize it.
I'm the undisputed heavyweight boxing champion, the Thai God of War, Gaolan Wongsawat!
Never heard of him.
What, really?!
You don't know about his famous Flicker style?
Why would you even choose that?
Well, everyone, the party has begun!
You're dressed up like the last hidden character in the game Dead or Dead!
That's too obscure for us to know about.
Miss Tachibana, won't this blow your cover?
It's fine! I'm wearing a wig and a mask!
Now it's time to go on a manhunt!
She's really gotten into her character.
Let's find boyfriends! Get mingling!
Yeah, that's for sure.
Hey, look over there!
Just like Machio said! There are guys here who come at different times than we do.
Ochen khorosho!
Hot guys everywhere!
So much eye candy!
Totally! Dieting and coming to this party really was the right choice!
Right, Akemi?
Huh?
After the opening remarks, we'll proceed as planned.
Right.
Hey, Akemi?
Uh, yeah, I'm really glad we came!
So we should spread out and mingle, too!
Then let the operation commence!
Right-o!
Ah, that was the best!
I'm so pumped after talking about training!
I'm really enthusiastic about the anime-loving macho guys!
Having common interests is a plus!
I'm glad everything's going so well for you guys!
Why don't you ask someone to hit the gym with you next time?
No, I can't do that...
When push came to shove, I couldn't ask for anyone's number...
I'm feeling surprisingly nervous...
Maybe if I get another chance...
I didn't know you were all such late bloomers.
Thank you all for waiting!
We'll now begin today's main event, the Silverman Gym Christmas raffle!
Please check the number on the ticket you received upon entering.
Hmm, where did I put it?
If we call your number, Found it!
then you'll win a wonderful prize carefully selected by our own staff!
And our grand prize today is... two tickets to Tochigi Destiny Land!
That's it!
If we get those tickets...
...we can find a hot guy...
...and ask him out on a date!
Without further ado, let's get this raffle started!
That's unusual. There's no raffle box or screen.
How are they planning on drawing the numbers?
#29! Congratulations, #29!
Oh, of course that's how.
Next is...
#81!
#44!
#3!
#105! #7!
#56!
Not even Christmas can change Machio.
It's a stunt only someone as ridiculously buff as him could pull off.
You guys just don't get it.
The poses themselves are a kind of training!
What? Really?!
First of all, posing is a type of isometric exercise.
You keep your muscles flexed, tense, and static for a set period of time.
The plank, which we've done before, is also an isometric exercise.
Use your own body, a wall, or the floor to apply resistance to a specific muscle.
Flex at 60% to 70% of your full strength and hold the pose for seven seconds.
Don't hold your breath when doing so!
You can do posing without any equipment, so you should all give it a try!
And now for the final number!
Here's the winner of the two tickets to Tochigi Destiny Land!
Please, please, please, please, please...
And it's #35!
Aw, I lost.
If we called your number, please come onstage!
Huh, what's with Akemi?
Damn it, I didn't win!
W-Well, that's not a surprise. There are a lot of people here.
What a short-lived dream.
Wait, what?!
Miss Tachibana won!
Congratulations!
We will now present our wonderful prizes to all our winners!
She's certainly achieved her goal of mingling with the guys.
All right, let's take a commemorative photo of our winners!
Here we go!
Three, two, one...
Right, everybody pose!
Well, shoot.
Turns out every guy there was a macho gorilla.
Well, I don't care too much about that part, but they all turned me down.
Almost all of them had a girlfriend or were married.
Why do so many macho guys live normal, fulfilling lives?
Man, and I even won these tickets.
The Tochigi Destiny Land tickets?
Why don't you ask a friend to go?
Well, these tickets expire at the end of the year.
I have a bunch of stuff to do over the next week, so I don't think I can go.
You're busy even during winter break?
Yes, I need to prepare for the Midwinter Comi—
Huh?
"Comi"?
I mean, my winter schedule's packed with comi... uh, commitments! Yes, commitments!
Excuse me...
If you're not planning on using them, may I please have your tickets?
Sure, since I can't go anyway.
Thank you so much!
It's strange to see you interested in something other than muscles for once.
Who are you going to go with?
Could it be a guy?
No way, seriously?!
This seems like a good opportunity to ask...
Machio.
Whaaat?!
Is this the start of a Silverman Gym winter romance?
So this is Tochigi Destiny Land. I've never been here before.
What an amazing amusement park.
I ended up coming, even with Midwinter Comiket to prepare for...
Looks like nothing's happening for now.
As a side note, Ayaka's at a training camp with her family's gym.
Soryuin, sorry to keep you waiting!
Thanks for inviting me today.
You're welcome.
Shall we get going?
Yes.
Nerazborchivaya russkaya rech!
He's not exploding his clothes off?! Is this for real?
That's what surprises you?
They're just taking a normal stroll around the park.
So I was reading up on Tochigi Destiny Land before we came.
It started right here in Japan and has branches all around the world, in Florida, California, Hong Kong, Shanghai, and Paris.
So it's a Japanese company!
I didn't know that.
I was convinced it was American.
And this is Tochigi Destiny Land's mascot, Mockey!
He seems sketchier the longer I look, but let's just move on for now.
Uh-huh.
But Miss Tachibana, why'd you take the trouble to wear a uniform?
What are you saying? The best place to hide a tree is in the forest!
It's super popular to enjoy Tochigi Destiny Land in a school uniform right now!
If we're going to tail those two, then I'd better fit in with the high school crowd!
You kinda look like some failed underground idol gone wild.
I've seen those kinds of dodgy videos all over Akihabara.
Honestly, it's doing it for me.
Mockey, why are you confessing to that?
Are you allowed to talk?
It's just a plain old date.
Yeah.
Oh?
Machio, look at what time it is.
You're right. We should get started.
Let's. I'm looking forward to it.
They went inside that suspicious tent!
Could this be a tryst?!
Where'd you pick up that word?
I-If it is, then that means...
No, no, no, that'd never happen!
Especially not at an amusement park!
No, no! No chance at all!
Machio of all people would never do that with a minor!
Unless?
Hibiki! Time for us to be Peeping Toms!
H-Hold on a sec, Gina!
That just isn't right!
It's okay. Guilt is temporary.
You're thinking like a criminal!
What?
Huh?
Why are you two here?
Uh, just to enjoy ourselves!
I see! What a coincidence!
But more importantly, why are you two dressed like that?
Tochigi Destiny Land is doing a special event.
Event?
Every year around this time, you can dress up like a character in the park.
So you two came to take part in a cosplay event?
Well, I really got into it after Midsummer Comiket.
You don't get many chances to do cosplay.
I invited him after hearing that, since I knew Tochigi Destiny Land had cosplay events.
I'm so glad I did.
So her goal was to stare at his pecs!
Like that wasn't obvious.
So that means Akemi's passionate gaze was fixed on his chest instead of his face.
What the hell! This is so confusing!
You don't need to come to Tochigi Destiny Land just to do something you can always do at the gym!
You just don't get it, Hibiki.
Even muscles you're used to seeing every day feel fresh after a change of scenery. Especially in Machio's case, few people have pecs as beautiful as his, so I think his pecs, combined with leather armor, are perfect, to say the least. Of course, even glimpsed in normal workout gear, they're the greatest and strongest, but they have a beauty to them, since leather combined with muscles brings out what makes them special. Ultimately, pecs are wonderful.
You're freaking me out! I'm sorry I asked, so stop looking at me like that!
My pectorals are in particularly good shape this time, thanks to all the incline bench presses I did!
Nice pecs! Nice bulk! You're so shredded!
Thanks for the save, Machio.
Wait, what's an incline bench press?
Machio's Muscle Lessons!
Today, I'll discuss the incline bench press!
It's a type of bench press that uses this piece of equipment.
Oh, I've seen those at the gym.
How's it different from a normal bench press?
It works out another part of your body.
A normal bench press works out the central part of your chest the most.
An incline bench press targets the middle part of your upper chest.
It can also help increase your bust size!
First, the angle of the bench should be between 30 and 45 degrees.
Next, the space between your hands should be wider than shoulder-width, but narrower than a normal bench press grip.
Slowly lower the bar, and squeeze your shoulder blades as you lift straight up.
Don't forget to brace your legs here!
I suggest setting the weight to something lighter than a normal bench press.
Strive to achieve perfect macho-ness by working on your upper chest!
Why are you the one summing this up?!
Meanwhile, here's what Satomi was up to.
Where'd they go?
I can't believe they ditched me.
I lost them while I was getting over my motion sickness.
Oh, well!
Since I'm wearing a uniform at Tochigi Destiny Land, I might as well enjoy myself!
I couldn't normally get away with this look.
But if I ran into someone I knew now, I'd just die!
Aina?
If I ran into someone I knew, I'd just die and die and die!
Aina...
Tachibana... Uh, you see...
Yeah, let's just pretend it never happened.
And so they did.
Today, we're gonna change things up and try some bodybuilding poses!
Posing itself is a kind of workout.
Try imitating us!
It'll be easier to follow with a mirror!
Are you ready? First, relax.
We'll start with the front double biceps!
Here we go!
Okay, hold that for five seconds!
Your biceps brachii are in your upper arms.
When you flex both of them, you get double biceps!
Now turn to the side for the side chest!
Okay, hold that for five seconds!
From the side, you can show off your chest, arm, shoulder, and leg muscles!
For the last one, put your arms up for the abdominal and thigh!
Okay, hold that for five seconds!
We're working out our stomach and upper legs!
Try tensing and putting some muscle into them!
If you don't have a big mirror on hand, try doing these when you take a bath!
And as always...
Nice bulk!

# 11
New Year's Eve.
I just love the New Year's Eve song battle.
Sabu's the only one who can close out the year.
Are you really Russian?
Are you both ready to go?
We're heading out soon!
Of course, we're all set!
And a Happy New Year to you!
No, no, not yet.
We've still got ten minutes to go.
Meanwhile, Miss Tachibana is...
Cheers!
Here's to spending another year single!
Yay!
...having a singles-only drinking party.
Hey, where are we going?
Is there even a shrine around here?
There sure is! And it's perfect for us!
Ayaka and I met up earlier to scout out the nearby shrines.
And we found a great one!
Oh?
A great one?
We're here!
The shrine's up there!
So many stairs!
This is Muscla Shrine.
I heard it has a long history.
Probably not as long as those stairs...
The summit disappears into the clouds!
Oh?
Are they visiting the shrine, too?
Looks like it's all macho guys.
Apparently, this shrine is dedicated to Takemuscula, the god of muscles.
Any muscle-related prayers are likely to be answered here!
That's one niche god.
Right? Isn't it perfect for us?
I guess?
Can't say I'm thrilled about it.
Oh! It seems it's also famous for granting wishes related to success in romance.
Even someone without a partner will find one right away!
All right! Let's get to that shrine!
First, we need to take on these stairs.
We have a long road ahead of us!
C'mon, think of it this way!
Climbing stairs is great exercise!
Today we'll talk about stair climbing!
Have you only been using the elevator or escalator lately?
Hold it right there!
Stair climbing is an excellent way to get exercise.
When you have the time and the energy, why not take the stairs instead?
Here's how to calculate how many calories you'll burn.
Ascending burns about as many calories as a light jog.
Descending is pretty similar to riding a bike.
Climbing 400 steps burns roughly the equivalent of a 15-minute jog.
I recommend a stair climbing workout if jogging's not your thing.
By the way, jumping up steps with momentum burns fewer calories.
Keep your back straight and confidently take each step one at a time.
Also, stay aware of your surroundings in crowded areas.
A nearby staircase can be a superb form of exercise if you treat it like one.
Use it well and shape up!
This is so hard!
Just how many steps are there?!
Ayaka's so fast. Typical of a boxer.
Probably thanks to her roadwork running routine.
It's the shrine!
W-We made it!
Seriously?
Hey!
Ho!
Ha!
There are macho guys everywhere.
The new year begins with a familiar sight.
Looks like we'll have to wait a while.
We'll be here all night.
Oh my macho!
There he is!
He's here!
Who's here?
Oh my macho... Oh my macho...
It's the priest!
Huh?
Oh my macho... Oh my macho...
Oh my macho! Oh my macho!
Oh my macho!
Oh, are you here for your New Year's shrine visit?
What the hell are you doing?!
This isn't the place for a joke!
You'll make the shrine owners mad!
You're mistaken, Sakura.
This shrine belongs to my family.
I help them out around the New Year's holidays.
You're kidding me!
Hadn't you heard yet?
Jason?!
In our world, Machio is known as the Great Muscle God.
Although he's actually just a Muscle Priest. But doesn't it have a nice ring to it?
And of course, he's a licensed priest.
He serves both the priesthood and the musclehood!
He wears two hats, if you get my drift!
Thanks for the explanation, macho guys!
And Jason, your drift sucks!
Do you really think our prayers will be answered?
I was planning on wishing for a boyfriend this year.
Actually, so was I...
Actually, so was I.
Actually, so was I!
Don't worry!
If you wish with all your heart, I'm sure your prayers will be answered.
If we wish with all our hearts...
...our prayers will be answered!
Specifically, you should wish from the area around your pectoralis minor!
Why does it always come back to muscles?!
Now then!
Worship the muscles!
You've already changed the subject!
Macho-ho! Macho-ho! Macho-ho! Macho-ho!
Madam Hibiki, you and your friends should join in!
Like hell!
It's so pretty!
Vkusno!
The first squid of the New Year is so great!
It's the first shrine of the year, not the first squid.
Ikayaki is rich in taurine, which helps reduce fat.
I'll eat anything if it tastes good.
You should be eating in moderation.
You'll gain weight again over winter break.
Y-You're not wrong.
Still, I'm limited in how much I can exercise during the New Year's holidays.
Right, since Silverman Gym is closed.
Machio seems... busy with shrine stuff, so I'd hate to bother him with questions.
Hold up, what part of that is a holy ritual?
No point in jogging, either.
Since we can just use the shrine steps.
And the pool's closed for New Year's, too.
What's there to worry about?
You just want to work out, right?
Is there a park near here?
A park?
A street workout?
Yup! It's all the rage in Europe and the U.S. right now.
It's also called a ghetto workout.
Basically, you work out with the park's equipment.
It's simple and popular because all you need is your own body.
So it's essentially circuit training.
I miss it. I did it all the time back in Russia.
Uh...
"Uh", what?
It might be hard for us to do that here.
Why's that?
Yeah, that's why.
And then...
Oh no, really?
Yes, really!
My...
Um, Gina?
This is just an empty lot.
It's not like any park I've ever known.
That was quite the build-up.
Just how much do you like parks?
Japan's parks have gradually had all their playground equipment removed.
And more and more of them don't allow exercising these days.
I-I had no idea that Japan's parks were in such a sorry state!
This one has a horizontal bar, so it's better than nothing.
Which means we can do some chin-ups.
Though I can only do inclined ones.
So we're left with stuff like push-ups and running around the park?
Oh, I know!
I brought this just in case we needed it.
This book might help us out!
Why'd you bring that on the shrine visit?!
A Dictionary of Exercises by Body Region, by Ozu Toshio...
But this time, we don't even have any chairs or anything we could use as equipment.
Yeah, there's only so much we can do.
Oh! I found it!
No equipment needed! Training at home!
Ugh, his weird poses piss me off.
In this chapter, I will explain how to train without any equipment at all.
Even if your environment is lacking, you can train with a little ingenuity.
What matters most is the spirit of "Never give up!"
Solid advice, but the picture ruins it.
Just who are you fighting, Ozu Toshio?
So it's bodyweight training.
Which means we're stuck with push-ups, sit-ups, and back exercises.
Wh-What's this?!
A sealed Ozu Toshio centerfold?!
I really don't want to look, and yet I really want to!
Now then!
Today, I'll discuss how you can train without any equipment at all!
Right! First up, chest isometrics!
Press your hands together in front of you and apply pressure with both palms.
Hold for seven seconds at 70% of your strength without holding your breath.
Now for some back isometrics!
Mesh your fingers in front of you and then pull them in opposite directions.
Hold for seven seconds at 70% of your strength without holding your breath.
And now to train your shoulders with the pike shoulder press!
Get on all fours, lift up your butt, and keep your legs straight.
Then bend just your arms without lowering your butt!
Yow! Work out your arms with bodyweight arm curls!
Push down on the wrist you're training with the opposite arm and do arm curls.
Keep your shoulders relaxed.
Wow! So we can do so much more than just push-ups!
Right! You can train anytime, anywhere!
Stay aware of your surroundings and work hard!
Oh, I get it. Isometric exercises, huh?
It's easy to adjust the resistance, so you're less likely to hurt yourself.
Bodyweight shoulder presses really work!
I can push myself even without dumbbells!
Bodyweight shoulder curls are good, too!
Applying pressure uses your triceps, so you can train them along with your biceps.
Combined with chin-ups and running, this makes for quite the workout!
It's a Japanese street workout!
Right?
All right!
Who are they?
I wonder what they're doing.
The locals have shown up, so we should probably get going.
Agreed.
The current state of Japan's parks makes it hard to train.
Aw, geez...
Maybe training in the park is a hurdle too high for us.
Why don't we do it at our local park tomorrow?
It's an athletic park, so we won't stand out.
But we sure have a lot of free time if we can train after a New Year's all-nighter.
You're right.
Isn't there anything fun we could do?
There is!
Huh?
And what's that?
Don't you all remember?
The failure we suffered at last year's idol audition?
Oh yeah, we did do that.
I'll never forget the humiliation.
I recall it each and every day!
And now, finally!
We have a chance for revenge!
A hidden talent show?!
And it's gonna be broadcast live?!
Why do I have a feeling that the New Year's off to an awful start?
She's 100% right.
Okay, the commercial break's over!
The live broadcast of the New Year's Amateur Hidden Talent Show is underway.
Next up, entry #68!
Presenting Mystical Goro from Yikesville!
This is bad.
I was prepared for this, but...
It's even more mediocre than I imagined!
An amateur talent show for the New Year's broadcast?
Just how tight is our budget?
Mihon TV has a swimsuit competition with the latest bikini models.
MHK has a New Year's historical drama with a star-studded cast.
Our ratings will tank at this rate.
Thank you very much!
Damn it, can't we do anything?
Can't we come back from this?
And now, presenting entry #69!
A group of self-styled local idols from Kubikukuri-shi!
They're all from Koyo Girls' Academy!
I-It's them!
From the idol audition!
Why are you wearing a uniform, too?
It's camouflage to make them think I'm a student!
Well then, Koyo Academy girls, why did you enter this competition?
Well, because we'd never tried it before!
And to be honest, we want the prize money.
At least try to sugarcoat that detail!
No, wait!
This might be my chance.
The one thing they excel at is making an impact.
That's it! They're my chance to turn things around!
If they're as dramatic as last time, we can go toe to toe with our competition!
All right! Sock it to 'em, and don't hold back!
So, what hidden talent will you be showing us today?
Well, we're gonna try to break the air chair world record!
That's boring as hell!
A-Air chair?
I'm sorry, but could we please ask you to show us something else?
Huh? The air chair's no good?
I'd planned on beating the Guinness World Record of 11 hours and 5 minutes.
Just how long did you think you had?!
This is already a broadcast disaster!
So now we suddenly have to do something else?
Kinda hard to come up with something on the spot.
All right! We'll have to improvise, but we'll make this work!
Miss Hirata and I will go first!
Huh? Me?!
Huh? Wait! Hold on!
We'll start with a wrestler's bridge!
Hang on a minute! I can't do anything special!
Just do what we always do!
Yeesh. We somehow avoided an on-air disaster.
Hm?
Hold up, what's a wrestler's bridge?!
I can answer that question for you.
Huh? A-And you are?
What wrestlers fear most is a neck injury.
So they must train their necks to prevent that.
T-Train them?
Yes. The wrestler's bridge is an exercise to train your neck!
Take a look at her!
Huh?
Um, what?
Why's she lying down?
Wh-Whoa! She's made a bridge without using her hands!
That's the wrestler's bridge.
She has textbook-perfect form.
Her body forms a beautiful arch, and she's focused on her neck and traps.
Bending the neck too far is dangerous, so it must be avoided.
Once you're used to it, you can tilt your neck from side to side or move yourself back and forth to apply resistance for more effect.
Uh-huh.
Since it moves your neck and traps, it helps reduce neck and shoulder stiffness.
When doing it, you need to be careful and make sure not to push yourself too far.
A perfect explanation, complete with precautions!
That aside, I feel like I've met this guy before.
Okay?
Okay!
What's happened?
Sh-She didn't collapse with someone sitting on her?!
She's so stable!
Nice bridge, Miss Tachibana.
Huh? Where'd he go?
You've shown us some good training so early in the New Year.
Amazing.
Yeah, I get it.
The wrestler's bridge is really cool.
But...
This looks so boring! Our ratings are screwed!
You know this already, but use extreme caution when doing neck exercises.
Don't ever overdo it!
Later.
You did it, Dei!
We had the second-highest ratings in a very competitive time slot!
We got tons of viewers from the F1 demographic.
Why on earth would that appeal to them?
The president is very pleased.
Which means we need to get those girls on TV again.
They're just great.
Their personalities are top-notch.
We need to nab them before they make it big.
Should I feel happy about this?
By the way, the highest-rated moment was a nip-slip in the swimsuit competition.
The producer and president are asking way too much.
They want me to get them again, but a new plan takes time.
I've heard about your problem, Sir Deire Kutaro.
Wh-Who's there?!
Please excuse me for disturbing you.
My name is Jason Sgatham.
I'm an acquaintance of those girls.
Their guardian, so to speak.
Uh-huh...
I actually have some good news for you.
Do you have a moment?
Th-There's an event like this?!
If Madam Hibiki and the others get famous, it'd greatly benefit both Sir Naruzo and us.
And by extension, it'd make a certain other Sir happy, too.
Will you work with us, Sir Deire?
This... will work!
What is the Nikunoshima Tour?
And what kind of drama awaits us there?
Find out on the next, and last, episode!
Today we're all going to try the bridge!
Trying to do a wrestler's bridge abruptly might lead to injury, so we're going to do a slightly easier one called the glute bridge.
Let's start with the basic form.
Keep your shoulders on the floor and your knees bent as you move your hips.
When your raised hips form a straight line to your shoulders, hold it for one second.
Make sure you keep your knees and thighs together!
Your goal is 10 reps!
All set?
Ready, go!
Don't hold your breath!
One!
And don't overdo it!
Two!
Don't put pressure on your neck!
Three!
Four!
Well? Can you feel it in your butt and abs?
Five!
Six!
Keep going! Almost there!
Seven!
Eight!
Just a bit more!
Nine!
Last one!
Ten!
Right, okay!
Nicely done!
Keep this up to shape up your butt and thighs, and to slim down your waist!
And as always...
Nice bulk!

# 12
One day, shortly before spring break.
We're organizing a trip this time!
Another new event?
The model stands out like a sore thumb, so I don't really get what it's about.
Our destination is Nikunoshima!
As in, "Meat Island"?
Right! It's in the Tokyo metropolitan area, but has a tropical climate year-round, so it's a popular beach spot among young people.
I'm going on the tour, too!
Just what do you plan on doing at the beach?
We've already signed up!
And we plan on buying new swimsuits, too!
Uehara's older sister is also coming along, as are Mrs Kure, Miss Tachibana, and Miss Aina.
I see! Except for Mrs Kure, you've recruited everyone desperate for a guy!
Hey now, hey now!
Jason has other plans, so he can't come.
Oh, sorry! I've got some training to do that I absolutely can't miss!
Aw, man.
He's missing his chance to make a harem.
I'd like to go, too, but I'm quite busy with student council work this spring.
I'd planned on holing up at home over spring break.
I've got a pile of movies to get through.
Oh, so you won't be joining us?
You'd probably enjoy the Mister Nikunoshima contest and a bunch of the other events.
That's too bad.
The Mister Nikunoshima contest means macho guys and pecs.
Hot guys mean I can get a boyfriend!
Well, since I've confirmed who's coming, I'll just let the tour company know.
We're coming!
Weren't you two too busy?
It's fine! My DVDs aren't going anywhere!
I'll get all my student council business done before spring break starts!
Oh, really?
Hell yeah! Time for us to buy new swimsuits, too!
You're right! Let's go try some on together!
They've got a one-track mind.
I'm gonna round up every guy on the island with my irresistible sex appeal!
But now this means we're all going.
Hibiki, it would be unethical to round humans up.
So, Akemi, what kind of guy do you want to get?
We've now assembled all our actors.
Sir Deire, isn't this exciting?
It sure is, Jay.
Just what is this hopeless duo up to?
And how will the tour turn out?
It's spring break. The Silverman Gym group has arrived at Nikunoshima.
Wow! It really is tropical!
The ocean's so pretty!
I had no idea this island was in the metropolitan area.
Gina, you okay?
It's so hot...
I guess you can't handle the heat.
It really does feel like summer here.
I'm the ice queen, right?
Of course I can't handle the heat.
If you can squeeze in a joke, you must be fine.
That does it. When it gets too hot... the clothes come off!
Wait, wait, wait!
That does not do it!
She's overheating!
Cheers!
The adult women are having a toast at the beach lounge.
Take a swim and cool off your mind and body!
Yes, ma'am.
Sorry to keep you guys waiting!
Check it out! I bought a magnificent melon! Isn't it big?
You're way too huge for me to get a sense of its size.
Wow!
What a magnificent melon!
When it's not near Machio, you can see it really is a big ol' melon.
They're selling wooden swords at the shop over there.
The beach.
A melon.
A wooden sword.
Put them together, and what do you get?
There's only one option.
I got it! A pose-off with the melon and sword!
A melon bash!
I haven't done this since elementary school!
Oh, yeah. I guess there's that, too.
I bought the sword!
Yeah, I get it.
This'll be fun!
Let's do trainee-style rules, okay?
"Trainee-style"?
I'll explain.
The person swinging at the melon wears a blindfold.
Uh-huh.
Just like normal.
Set up the melon on Machio's traps.
Stop right there and put it on the ground!
What are you saying?!
It's just the normal version of the game if we put it on the ground!
Normal is fine! We're not trying to reinvent the game here!
Oh, should I put it on my abdominals instead?
That's not the issue here!
But the trapezius muscles play a very important role in your body!
If they're weak, you'll often end up inadvertently slouching!
Stop forcing explanations into the conversation!
And if you work them out, you can reduce stiffness in your shoulders!
Really? Wait, I want to hear about that!
Okay! Then let's take a look at an exercise for your traps!
Uh, what about the melon bash?
Machio's Muscle Lessons!
I recommend doing shrugs to train your traps!
They're extremely easy to do!
If you experience shoulder pain, definitely give them a try!
First, spread your feet shoulder-width apart, then ensure the backs of your hands face outward.
Shrug your shoulders up, then return them to their original position, and repeat.
Focus on contracting your trapezius muscles as you shrug.
You can even do shrugs with a barbell.
Use it like you would a dumbbell.
Regardless of which you use, make sure not to round your back.
Many people find their grip gives out before their trapezius muscles fatigue.
Try using a wrist strap if that happens.
I recommend doing shrugs alongside back and shoulder exercises.
Train hard and get rid of stiff shoulders!
Wow, an exercise for your traps?
I'll have to work that into my routine!
So, what about the melon bash?
People with desk jobs are especially likely to experience shoulder stiffness.
It's worth training your trapezius muscles!
He's juggling it with his traps!
Talk about skill!
Thank you for your patience!
We'll now begin the Mister Nikunoshima contest!
All right! The hottie contest is starting!
Muscles!
Or at least, we'd planned to, but as we didn't have enough applicants, we'll have to cancel this year's Mister Nikunoshima contest.
The Miss Nikunoshima contest will still carry on as planned!
We welcome any walk-in applicants!
But, my pecs...
My hot guys...
Your disappointment is palpable.
What's this? A beauty contest? Sounds like fun!
The prize is a Nikunoshima protein set, with a bonus prize of a 40-hour Blu-ray box set containing footage from the last ten years of the Mister and Miss Nikunoshima contests.
Uh, who would want a prize like that?
Protein.
A Mister Nikunoshima contest Blu-ray box set.
It seems I have no choice but to compete.
Your art style's changed!
We've arrived at the climax!
Who will claim Miss Nikunoshima's crown?!
I'm #13! I'm doing a standing split!
It's the talent section.
The bar's been set pretty high.
Sakura, I've prepared what you asked for.
Thank you!
But are you sure this is the best choice?
You're an arm wrestling champion, so it'd be in your interest to show that off instead.
Well, I can't arm wrestle myself.
Just watch. She'll definitely surprise you!
I can't wait to strut my stuff.
You seem very confident.
Sorry, but I'll be taking the win.
Do you have some kind of secret strategy?
Secret strategy?
Yes, of course I do!
If I perform the technique only I can do, victory is sure to be mine!
Next entrant, please!
This is #19, Crystal Garson, a Russian studying in Japan!
I'll be performing a Cossack dance!
She stole my freaking bit!
Thank you very much!
That was entry #26, Gina Boyd!
Oh, dear, that didn't go well for her.
That other girl completely stole her thunder.
What bad luck.
That's too bad.
And with her potential, I thought she might be the first foreigner to win the title.
I didn't realize this contest had such a long and storied history.
Now, let's move on!
Next up is entry #27!
Uehara Ayaka from Tokyo!
All right! Ayaka, show them how strong Glory Gym is!
What's your little sister doing for the talent section?
She told me earlier that she'll do the dragon flag.
Wow, that should win over the crowd!
Impressive.
Go for it, Ayaka!
Just leave it to me.
I have a secret strategy, too!
Huh?
You do?
Besides the dragon flag?
Right! I'm gonna go big and bold... with this swimsuit!
That's way too bold! Even an adult would get disqualified for that!
Naturally, she was disqualified.
Next up is entry #28!
Soryuin Akemi from Tokyo!
Akemi, you can do it!
Now, show us what you've got, Akemi.
Without further ado, please show us your talent! The floor's yours!
This is amazing!
What an incredible handstand!
Holy crap, she's not swaying at all!
It's not over yet. There's still more to come.
Wh-What's this?
She's doing handstand push-ups!
How cool!
I've only ever seen this in movies!
Soryuin has phenomenal physical strength.
So, why don't we take a moment to discuss how to do a proper push-up?
Machio's Muscle Lessons!
The push-up is a classic bodyweight exercise that everyone's familiar with!
How'd she change back so fast?!
Push-ups primarily work out your pectoralis major and triceps brachii.
Keep your hands close together to stimulate your triceps brachii more, or far apart for your pectoralis major.
Adjust the width according to your goals.
Slowly bend your elbows and lower your body.
Don't let your hips sag or stick up in the air.
Slowly straighten your elbows while keeping your body in a straight line.
Aim for 3 sets of 20 reps at first.
Even if you can't do that many, it's important to focus on your form with each individual repetition.
The so-called speed push-ups you sometimes see are half as effective at achieving the original goal of training your chest, so I don't recommend them.
As for Soryuin's handstand push-ups, those stimulate your trapezius muscles in addition to your pectoralis major and triceps brachii.
Of course, they're quite challenging, so wait until you've built up sufficient strength to try them.
Use all kinds of push-ups to meet your goals and achieve your ideal upper body!
Just what you'd expect from her.
She's got this in the bag.
We've still got Sakura left.
That was awesome!
Not even I would be able to do that many so easily!
Khorosho! You showed us something great!
Thank you!
And now, we're on to our final contestant!
Entry #29, Sakura Hibiki from Tokyo!
Right!
Good luck, Hibiki!
Ah, I'm so nervous!
Davai, Hibiki!
So, what do you have for us, Hibiki?
A punching bag?
Is she trying to show off her punching power?
I'm #29, Sakura Hibiki.
I'm going to hit this punching bag!
I knew it! I hate to admit it, but you're the strongest in pure punching power!
I knew she had world-class talent!
Sakura, you're our gym's next champion!
That was Sakura Hibiki!
That was nerve-wracking!
Thank you very much!
What a great demonstration, Sakura!
Khorosho! Ochen khorosho, Hibiki!
I expected no less from my rival!
That was stunning!
I had no idea you were hiding that talent!
Well, I wasn't hiding it, I just never really had a chance to show it.
The judges' votes are in!
We have a tie for first place between Soryuin Akemi and Sakura Hibiki!
According to the competition's rules, they will face off again in a final round!
What?!
A final round?!
Nice job!
That's so cool!
Well, this is a problem. I can't think of anything else to do.
I know, right?
I wish they'd just choose one of us.
I know, Hibiki! Why don't we do a throwback?
Huh? Of what?
We'll now begin the final round!
As you requested, you'll have a bench press battle!
First, you'll do 1 set of 10 reps at 40 kg.
Then we'll add 5 kg at a time until one of you can no longer continue.
You're both okay with this?
Yes!
The bench press. It was our first workout together after we signed up, Hibiki.
Yeah, how could I forget?
It's a clever way to determine the winner, Akemi.
Back when we'd just met, I could barely lift 20 kg.
I know. Now you can lift 40 kg, just like I could at the time.
I'll come at you with all the strength I have now!
You're a worthy opponent!
Let's fight with all our might!
Hibiki!
Akemi!
Ready, set, go!
One.
Two.
At last, the time has come, Hibiki!
Three.
Looking back, we couldn't settle this with the relay or arm wrestling.
But now I can finally compete against you one-on-one!
Five.
Six.
Seven.
Eight.
Nine.
Ten!
I'm too hungry for this.
Soryuin, ten! Sakura, zero!
The winner is Soryuin!
I'm starving...
Huh?!
Meanwhile, elsewhere.
Jay, I'm really sorry.
You have nothing to apologize for, Sir Deire.
We were supposed to reach Nikunoshima first and set up a candid camera show, but the plan was ruined when our boat broke down, and we were set adrift.
I'm so sorry, Jay.
And you'd just joined the project.
Sir Deire, I...
I had fun.
Jay?
Jay...
Thank you.
What a shame.
I thought I could finally meet you in a fair fight.
You're still going on about that?
You won, so you should be happy about it!
But if you hadn't been so hungry, you might've won.
Don't you regret that?
Nope! I had fun, so it's okay!
If you hadn't muscled me into joining the gym last spring, I wouldn't have had this experience, or known how much fun strength training is.
When I consider that, losing's honestly not that big of a deal.
Hibiki...
Or something like that!
I didn't mean to sound so sappy.
As for me, if you hadn't joined the gym, I doubt I would've become such a close friend to Ayaka and Gina.
That's all thanks to you.
Please continue to be friends with me, Hibiki.
Yeah, right back at ya!
Huh?!
Wh-What's that?!
I said I'll be back, and here I am, Japanese geisha girls.
Doge?!
It's Deire and Jason!
What happened to them?!
About a week ago, I received an SOS from Jason's phone, so I came to rescue him.
Please call a medic.
This muscle pressure!
It had to be you, Sir!
Wait, Doge?!
Sakura, what happened?!
Well, you see...
First, they did this, and then he did that...
Whoa, lost at sea?!
And he came to rescue them?!
Uh, how did you pick up on that?
If you keep doing strength training, you'll understand.
Look, Hibiki!
It's the Pectoralis Major constellation!
I hate that that's a constellation!
Time for our final training session!
Today, we'll do the most basic exercise in bodyweight training— the push-up!
Like we said earlier, choose the method that best suits your goals!
To work out your arms, keep your hands close.
Go wide if you want to work out your chest.
We'll do them for 20 seconds.
If it gets too difficult, feel free to switch to your knees at any time.
If you can, try increasing the number of reps by speeding up.
But don't go too fast!
Maintain the basic posture and keep good form!
No man is an island!
And no one can live without muscles!
Work out while giving thanks to your muscles!
All set?
Ready, go!
Breathe in as you go down!
Breathe out as you go up!
Don't overdo it, or you'll hurt your shoulders!
Appreciate your chest muscles!
Lower your head and body all the way down!
If you're struggling, use your knees!
Thank your muscles!
Spasibo, everyone!
All done!
Nice job!
Be grateful for your muscles and live a healthy life!
That's it, everyone!
See you later!

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How Heavy Are the Dumbbells You Lift? - Spirale vs Animorphs @keyframes loading-circle-spin { 100% { transform: rotate(360deg); } }

How Heavy Are the Dumbbells You Lift? - Spirale vs Animorphs