[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"origin-heretic-trainer-the-gym-is-my-cultivation-method":3,"chapter-heretic-trainer-the-gym-is-my-cultivation-method-heretic-trainer-the-gym-is-my-cultivation-method-chapter-77":6},{"origin":4,"title":5},"english","Heretic Trainer: The Gym Is My Cultivation Method",{"chapter":7,"nextChapterSlug":19,"prevChapterSlug":20,"totalChapters":21,"novelImage":22},{"id":8,"novel_id":9,"title":10,"slug":11,"index":12,"content":13,"wordcount":14,"created_at":15,"updated_at":15,"volume":16,"translator":17,"content_hash":18},1633329,2099,"Chapter 77: Welcome to Leg Hell","heretic-trainer-the-gym-is-my-cultivation-method-chapter-77",77,"\u003Cp>Lunch break ended faster than anyone wanted.\u003C\u002Fp>\n\u003Cp>The outer disciples dragged themselves back into the training hall, their legs shaking from the morning session.\u003C\u002Fp>\n\u003Cp>Some were still chewing on their last bites of food, hoping for mercy.\u003C\u002Fp>\n\u003Cp>But there was none.\u003C\u002Fp>\n\u003Cp>Dahlia was already standing near the barbell rack, stacking and tightening the weights on the bar. When she was done, the total weight reached 180 kg.\u003C\u002Fp>\n\u003Cp>She turned to the group.\u003C\u002Fp>\n\u003Cp>\"Alright, everyone! Earlier was just the warm-up. Now, we start the real training.\"\u003C\u002Fp>\n\u003Cp>A few disciples frowned, panicking, thinking just how crazy the real training was.\u003C\u002Fp>\n\u003Cp>Dahlia ignored their panic and clapped her hands once.\u003C\u002Fp>\n\u003Cp>\"We’re going to train the core of your body with the king of all leg workouts, the squat and also will be the base for everything we do today.\"\u003C\u002Fp>\n\u003Cp>Dahlia then stepped into the bar, ducked her head under, and lifted it onto her shoulders in one clean motion.\u003C\u002Fp>\n\u003Cp>\"This one’s called the standard back squat.\"\u003C\u002Fp>\n\u003Cp>She lowered herself slowly. The heavy weights bent the bar slightly as she sank until her thighs were level with the floor.\u003C\u002Fp>\n\u003Cp>\"This works your legs, glutes and lower back. Basic but powerful.\"\u003C\u002Fp>\n\u003Cp>She stood back up smoothly and re-racked the bar.\u003C\u002Fp>\n\u003Cp>\"Your turn will come later, but for now watch carefully.\"\u003C\u002Fp>\n\u003Cp>She adjusted her feet wider and stepped under the bar again.\u003C\u002Fp>\n\u003Cp>\"This one is the wide-stance squat, or Master calls the sumo squat. It focuses on your hips and inner thighs. Great for stability and balance.\"\u003C\u002Fp>\n\u003Cp>She went down again, spreading her knees out more as she lowered herself.\u003C\u002Fp>\n\u003Cp>\"Go wide, but not too wide, or you’ll fall on your butt. Keep control.\"\u003C\u002Fp>\n\u003Cp>The disciples nodded, some swallowing hard.\u003C\u002Fp>\n\u003Cp>Dahlia re-racked the bar once more and shook her arms to loosen them.\u003C\u002Fp>\n\u003Cp>\"Next, the narrow squat. This one kills your thighs.\"\u003C\u002Fp>\n\u003Cp>She brought her feet close together, maybe half a shoulder’s width, and took a deep breath.\u003C\u002Fp>\n\u003Cp>\"This variation works quads and core. It also teaches you balance. Don’t move your heels or you’ll tip over.\"\u003C\u002Fp>\n\u003Cp>She went down slow, her legs trembling slightly, under the load, then pushed again with a grunt.\u003C\u002Fp>\n\u003Cp>\"See? Simple, but it burns. This one’s great if you want to cry fast.\"\u003C\u002Fp>\n\u003Cp>A few disciples chuckled nervously.\u003C\u002Fp>\n\u003Cp>\"She’s not joking, is she?\"\u003C\u002Fp>\n\u003Cp>Garion only smirked.\u003C\u002Fp>\n\u003Cp>\"She never jokes about training when she was the one teaching.\"\u003C\u002Fp>\n\u003Cp>His words quickly scared some of them.\u003C\u002Fp>\n\u003Cp>Dahlia then put the bar back into the rack, exhaling hard. Sweat ran down her face, but her grin never faded.\u003C\u002Fp>\n\u003Cp>\"Now, the last one for today...\"\u003C\u002Fp>\n\u003Cp>She grabbed a nearby wooden box and put it behind her.\u003C\u002Fp>\n\u003Cp>\"The box squat. You lower yourself until you just touch the box, then rise again.\"\u003C\u002Fp>\n\u003Cp>She demonstrated, lowering until her glutes brushed the box before pushing herself back up.\u003C\u002Fp>\n\u003Cp>\"This one builds explosive power. Great for jump strength and speed.\"\u003C\u002Fp>\n\u003Cp>She stood straight again and began to take off the plates one by one, not turning to the disciples.\u003C\u002Fp>\n\u003Cp>\"Alright, everyone! One by one, come to the rack and do your squat. I’ll check your form.\"\u003C\u002Fp>\n\u003Cp>The disciples looked at each other nervously. None of them moved, making Dahlia frown.\u003C\u002Fp>\n\u003Cp>\"What? You all scared of a metal stick?\"\u003C\u002Fp>\n\u003Cp>A few chuckles broke out, but no one stepped forward. Finally, one brave person walked up.\u003C\u002Fp>\n\u003Cp>\"Good,\" Dahlia said, pointing at the rack.\u003C\u002Fp>\n\u003Cp>\"Get under the bar. For now, we’ll do it with no weight. You can’t even lift your confidence yet.\"\u003C\u002Fp>\n\u003Cp>The boy’s face went red as he ducked under the bar and placed it across his shoulders, wobbling slowly.\u003C\u002Fp>\n\u003Cp>Dahlia stepped closer and instructed him.\u003C\u002Fp>\n\u003Cp>\"Feet shoulder-width apart... No, not that wide. You’re not riding a horse. There, good.\"\u003C\u002Fp>\n\u003Cp>The boy started lowering himself, but his knees bent inward awkwardly.\u003C\u002Fp>\n\u003Cp>Dahlia immediately smacked his thigh lightly.\u003C\u002Fp>\n\u003Cp>\"Knees out! You’re not folding a chair!\"\u003C\u002Fp>\n\u003Cp>The boy yelped and corrected his stance. He pushed up, trembling, and barely made it back to standing.\u003C\u002Fp>\n\u003Cp>\"Not bad... At least you didn’t fall. Next!\"\u003C\u002Fp>\n\u003Cp>Another one, a tall girl, stepped forward confidently.\u003C\u002Fp>\n\u003Cp>\"I watched you, Senior Sister. I think I can do it.\"\u003C\u002Fp>\n\u003Cp>Dahlia smiled. \"Oh, really? Let’s see.\"\u003C\u002Fp>\n\u003Cp>The girl lowered herself smoothly, but her heels lifted off the ground halfway down.\u003C\u002Fp>\n\u003Cp>Dahlia groaned.\u003C\u002Fp>\n\u003Cp>\"Heels on the ground! What are you doing, trying to summon a bird?\"\u003C\u002Fp>\n\u003Cp>Garion chuckled.\u003C\u002Fp>\n\u003Cp>\"You sound just like me now.\"\u003C\u002Fp>\n\u003Cp>Dahlia ignored him and continued.\u003C\u002Fp>\n\u003Cp>\"When you squat, push throuhg your heels. Keep your back straight, chest up. You fall forward, you’re doing push-ups next.\"\u003C\u002Fp>\n\u003Cp>The girl quickly fixed her stance. Dahlia nodded.\u003C\u002Fp>\n\u003Cp>\"Better. Remember... every squat starts from the ground.\"\u003C\u002Fp>\n\u003Cp>She clapped her hands together.\u003C\u002Fp>\n\u003Cp>\"Alright! Everyone will pair up. One person squats, one person spots.\"\u003C\u002Fp>\n\u003Cp>Several confused faces stared back.\u003C\u002Fp>\n\u003Cp>Dahlia sighed.\u003C\u002Fp>\n\u003Cp>\"Spotter stands behind the lifter. If they look like they’re about to die, help them stand. Don’t just watch!\"\u003C\u002Fp>\n\u003Cp>She demonstrated with one of the male disciples, placing her hands near his ribs.\u003C\u002Fp>\n\u003Cp>\"You hold like this. But if you grab in the wrong place...\"\u003C\u002Fp>\n\u003Cp>She turned her head toward the others.\u003C\u002Fp>\n\u003Cp>\"...you’ll be doing planks for an hour.\"\u003C\u002Fp>\n\u003Cp>The disciples shuddered, thinking about an hour plank.\u003C\u002Fp>\n\u003Cp>Dahlia quickly shouted.\u003C\u002Fp>\n\u003Cp>\"Alright! Pair up and get to work!\"\u003C\u002Fp>\n\u003Cp>Pairs began forming all across the hall. Metal clanked as bars were lifted from racks.\u003C\u002Fp>\n\u003Cp>A skinny disciple under the bar whipsred, \"Senior Sister, what if I can’t get back up?\"\u003C\u002Fp>\n\u003Cp>\"Then crawl,\" Dahlia said flatly.\u003C\u002Fp>\n\u003Cp>Another boy squatted halfway and stopped, grunting. Dahlia pointed at him.\u003C\u002Fp>\n\u003Cp>\"Lower! I said lower! If you don’t go low enough, it’s not a squat... It’s just pretending!\"\u003C\u002Fp>\n\u003Cp>\"B-but my legs are shaking like crazy.\"\u003C\u002Fp>\n\u003Cp>\"That means it’s working!\"\u003C\u002Fp>\n\u003Cp>Nearby, a pair of disciples started laughing when one lost balance and stumbled forward.\u003C\u002Fp>\n\u003Cp>Dahlia caught the bar with one hand before it hit the ground.\u003C\u002Fp>\n\u003Cp>\"Focus! This isn’t a circus!\"\u003C\u002Fp>\n\u003Cp>\"Sorry, Senior Sister!\" both said at once.\u003C\u002Fp>\n\u003Cp>Dahlia then gave the group another glance.\u003C\u002Fp>\n\u003Cp>\"Three sets of ten! Don’t stop until I say so!\"\u003C\u002Fp>\n\u003Cp>Groans filled the hall. They lowered and lifted, trembling and sweating, faces red from effort.\u003C\u002Fp>\n\u003Cp>Some but their lips, others shouted as they tried to stand.\u003C\u002Fp>\n\u003Cp>After a while, Dahlia clapped her hands again.\u003C\u002Fp>\n\u003Cp>\"Good! That’s one set. Now switch partners!\"\u003C\u002Fp>\n\u003Cp>The sound of exhausted complaints filled the hall.\u003C\u002Fp>\n\u003Cp>\"Switch?! I thought we’re done!\"\u003C\u002Fp>\n\u003Cp>Dahlia smirked.\u003C\u002Fp>\n\u003Cp>\"Done? You haven’t even started yet.\"\u003C\u002Fp>\n\u003Cp>They were shocked, muttering.\u003C\u002Fp>\n\u003Cp>\"She’s a demon...\"\u003C\u002Fp>\n\u003Cp>Dahlia cracked her knuckles and looked around proudly at the panting group.\u003C\u002Fp>\n\u003Cp>\"By the time I’m done with you, you’ll either walk stronger... or crawl home.\"\u003C\u002Fp>\n\u003Cp>The disciples groaned again, but none dared to quit.\u003C\u002Fp>",1107,"2026-06-06T11:12:18.542Z",1,"novelbin.me","fa2203632284a76ed650e2c02be7e475fd0f522001fc98cd6ffddccae9800007","heretic-trainer-the-gym-is-my-cultivation-method-chapter-425","heretic-trainer-the-gym-is-my-cultivation-method-chapter-424",613,"https:\u002F\u002Fnovelzhen.com\u002Fimages\u002Fcovers\u002Fheretic-trainer-the-gym-is-my-cultivation-method-cover.jpg"]