Original subtitles

All right!

I'm gonna train hard today!

Oh! But before that...

...let's use the scale.

I haven't weighed myself at all recently...

I've been working hard at the gym, so I've probably lost a lot.

Oh?

What?

I've gained weight!

"Episode 2 'Why Don't You Have Some Protein?'"

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's to slim down, but I'm on track to become a macho gorilla at this rate.

This is really bad!

I need to ask Machio- san for advice!

Oh, that's what was troubling you!

So your physique changed and your weight increased in a short amount of time?

That proves your muscles are bigger and your body fat percentage is lower!

Okay...

Muscle is denser in comparison to 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!

"Both Weigh 80 kg!"

While these two weigh the same, the more muscular one will seem slimmer to you.

These days, you'll see places claiming that you can lose X kg in just two months.

Generally, those gyms incorporate extreme dietary restrictions into their programs.

Dieting by itself isn't a bad thing, but...

But?

An extreme diet will certainly lead to temporary weight loss,

but the lack of nutrients means your muscle mass decreases as well.

"Metabolism"

but the lack of nutrients means your muscle mass decreases as well.

"Metabolism"

And when that happens, your metabolism slows down, too.

Consequently, many people "rebound" right after returning to their original diet.

And 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.

Get into exercising regularly, and your figure will naturally change on its own,

with no need for an extreme diet.

Th-That makes sense.

The world offers many dieting methods,

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--! --Okay, let's go!

It's more efficient to work on your bigger muscles before your smaller ones.

Start with stuff like your back.

My back muscles?

That's right, if we want to train those...

A-ha! I'd use the lat pulldown machine!

Lat pulldown?

♪ Machio's Muscle Lessons. ♪

"Trainer Machio's Strength Training Lessons"

♪ Machio's Muscle Lessons. ♪

It's me, your muscle bro!

"How to Use a Lat Pulldown Machine" "Trainer: Machio Naruzo"

Today, we'll learn how to to do a lat pulldown!

When performing a front pulldown, bring the bar to your chest.

Lean back while doing so.

Slowly return the bar to its original position without relaxing your grip.

You can use your back muscles more efficiently by deliberately squeezing

your shoulder blades together.

Lat pulldowns can work out your central back muscles,

"Teres Major Muscle" "Latissimus Dorsi Muscle"

Lat pulldowns can work out your central back muscles,

"Teres Major Muscle" "Latissimus Dorsi Muscle"

such as the latissimus dorsi and teres major.

All right, got it!

I'll give it a whirl!

Hold up!

What's wrong?

Yeeaahh!

--Back lat spread! --If I do too many of these,

will my back end up looking like his?

--I don't want to get quite that buff...

--Right... Left... --I don't want to get quite that buff...

Don't worry, Hibiki!

Machio- san 's muscle class is a level ultimately achieved by talented people

who devote their entire lives to training.

Wow, so it's a lifestyle choice.

And as summer approaches, some people who suddenly start coming to the gym will say

gaining too much muscle would bother them,

but I'd like to tell them not to worry,

since there's no way they'd gain too much with their amount of training.

You almost sound like a spokesperson.

But anyway, if that's not your goal,

why don't you focus on training for muscular endurance?

"Muscular Endurance" "Hypertrophy-Specific Training (HST)"

Performing lots of reps with lighter weights will increase muscle endurance.

I see!

"Muscular Endurance" "Hypertrophy-Specific Training (HST)"

Even with lighter weights, doing so many reps 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 can't recommend it to a newbie.

Th-That's freaky.

Just what kind of workout is it?

--Don't worry about it! --Abdominal and thighs!

--Focus on improving your overall fitness first. --Abdominal and thighs!

--Yeah, I can do the hard stuff after I've gotten a bit better. --Abdominal and thighs!

--Yeah, I can do the hard stuff after I've gotten a bit better. --So muscular!

Phew, I'm beat!

You did great today!

Ah, I feel so refreshed!

Uh, what's this?

Silverman Gym comes equipped with a protein bar.

Welcome to Machio's protein bar.

Today's special is whey protein mixed with BCAAs.

Really?

Whoa, that's good!

Your protein's 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, just 30 minutes!

Though that's a pretty strict time limit.

It really is!

Protein, huh?

Oh, I know! Let's get a little more protein after this!

Huh?

"Suddenly, Steak!"

"Sirloin Steak"

Yeah!

--♪ Time to pack on the protein! ♪

--What part of this is "a little"?

--♪ Time to pack on the protein! ♪

Just how much does she plan to eat?

Is she a competitive eater?

Hibiki hasn't yet realized that there are other reasons why she hasn't 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 too hard.

You'd better rest today.

Mm, 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...

"The unstoppable man is back."

Let's see, I do stuff like going to the movies with my friend...

"The unstoppable man is back."

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.

Huh, I can see that!

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 still have such a great figure.

We're the same age and yet this different...

D-Don't look! My triceps are feeling tight today!

I'm not examining you with a magnifying glass!

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!

I'm not trying to become macho, though...

By the way, did you know that...

...you can tell a person's sport from their body type?

Just from that?

Take her, for example.

She's probably a competitive cyclist.

For real?!

Her especially well-developed leg muscles are characteristic of a cyclist.

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?

What does that slender woman do?

She's quite toned, 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 these are 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?!

Making your body stretch before it warms up can hurt your tendons and joints.

Seriously?!

Furthermore, stretching is linked to lower performance.

According to research done 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. A lot of people 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?

"Akemi's Dynamic Stretching Lessons"

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...

"Akemi Approved Dynamic Stretches by Body Region!"

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?

"Chest Stretch"

Completely different from normal static stretches, right?

"Chest Stretch"

They are!

I feel like my muscles have loosened up!

"Hip Swing Stretch"

Right?

By the way, you know radio calisthenics?

That's dynamic stretching, too.

Oh! The movements are definitely similar!

"Hip Swing Stretch"

So has your heart rate increased?

"Hip Swing Stretch"

Yup! And I'm all warmed up!

"Hip Swing Stretch"

Man, dynamic stretching is great!

I feel like I've exercised plenty just by doing them!

I'll try them at the gym next time!

Sorry. My swimsuit's 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 Barnold Shortsinator.

"The Seven Commandos: ~Savage Storm~" "Barnold Shortsinator"

Part four of an action series about an elite ex-mercenary thrown into the past

"He's unstoppable."

who does battle against an evil guerrilla army.

who does battle 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 was this only privately screened in Japan?!

And "To Be Continued"!

They'll definitely make a sequel!

So this means the previous one's ending was just a dream after all, right?!

Hey now, don't jump to conclusions!

Let's rewatch the movies from the very beginning and carefully analyze them!

"Shin Gorilla"

Let's rewatch the movies from the very beginning and carefully analyze them!

We're gonna be up all night!

"160 cm/50 kg B74 W57 H79 12% Body Fat"

Her name's Ayaka Uehara.

"160 cm/50 kg B74 W57 H79 12% Body Fat"

We became friends after ending up in the same high school class.

What movies would I recommend? Uh...

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 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!

--Huh...? Not what I expected... --Is that all you got?!

I see...

You didn't know about our family business.

Uh, no.

"Glory Gym"

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 she meant something so hardcore...

Still, the passion here is palpable.

Do you have a lot of strong members?

Hmm, I wonder... We have a few world champions, I guess.

You mean people normally considered the best of the best?

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.

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're doing some fancy footwork.

You've got it down to muscle memory.

Huh?

Ayaka, your abs are amazing!

Oh, are they?

My workout's nothing special, though.

You don't do sit-ups and stuff?!

Let's see...

If you want to work out your abs, then dragon flags might be good.

Dragon flags? What are those?!

You lie down on the floor like this,

grab onto something above your head, like a pole,

then you bend both legs slightly,

and if you slowly lower them until they're just grazing the ground,

you'll work out your abs.

Then, you gradually return to your original position,

"Don't bounce while you stretch"

Then, you gradually return to your original position,

"Don't bounce while you stretch" "Gently bend both legs"

Then, you gradually return to your original position,

"Shoulders touch the floor"

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 who asked you in the first place?!

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.

"~Basic Plank Posture~"

Straighten out your body, supporting it with your elbows and toes.

"~Basic Plank Posture~"

First, you set up this basic posture.

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 don't put much pressure on your lower back, either.

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 ...

"Glory Gym"

Let's work toward the world championship for now!

What do you mean "for now"?!

Hibiki's unexpected gift had come to light.

"30-Second Plank"

"30-Second Plank"

Today, we'll review the plank exercise that Uehara- san taught us!

"30-Second Plank"

This exercise is easy to do at home,

"30-Second Plank"

so try it with us!

"30-Second Plank"

All ready?

"Keep your body straight" "Pull in your chin" "Elbows at 90 degrees"

First, we'll go over the basic posture.

"Keep your body straight" "Pull in your chin" "Elbows at 90 degrees"

Keep these three points in mind!

"Keep your body straight" "Pull in your chin" "Elbows at 90 degrees"

Hold it for 30 seconds, like I did!

"Keep your body straight" "Pull in your chin" "Elbows at 90 degrees"

Here we go!

Ready, start!

Make sure your back doesn't wobble.

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!

But now here comes the hard part!

That proves it's working!

Ten seconds left!

Tighten your stomach again!

--Hnng! --Good job, good job!

This is when you need to hold out!

3, 2, 1, 0!

All done!

Phew, I feel like that really worked on my stomach!

Keep doing these, and you can build up your trunk!

And as always...

Nice bulk!