Start with push-ups to gain experience

early morning.

Room 1903, Haitian Garden.

The lights were off inside; only the faint blue flames flickered around the gas stove in the kitchen.

The lid of the soup pot rose and fell slightly with the boiling steam, making a series of muffled "gurgling" sounds.

The rich aroma of meat wafted out from the cracks in the glass door, filling the dimly lit space, but it couldn't mask the faint smell of engine oil and sweat in the air.

The spacious living room had very few decent pieces of furniture.

Instead, the floor is covered with blue sports rubber, and the walls are covered with impact-resistant and sound-absorbing pads.

Under the ceiling, a specially made load-bearing steel beam runs horizontally, with black weighted sandbags, each taller than a person, hanging from it.

The faint light filtering through the curtains made it difficult to discern the outlines of the cold, impersonal equipment, which stood like silent guards.

This place doesn't feel like home; it's more like a private boxing gym brimming with testosterone.

Inside the pitch-black room, a figure wearing only athletic shorts rose and fell with each breath.

"call--"

Fang Cheng, with a barbell slung over his shoulder, was facing the floor-to-ceiling window, doing squats.

The ends of that specially made Olympic barbell were densely covered with black weight plates.

Each side has 10 25kg heavy iron plates, and the total load capacity of both sides is a full 500kg.

That is, 1000 jin, or half a ton.

This weight would be enough to break the spine of an ordinary person, but on Fang Cheng's shoulder, it felt like a light, fluffy stick.

It lacks the challenging ups and downs of a super-weight squat, and even the bulge of the thigh muscles is not obvious enough.

Every time I squat down and stand up, it feels like I'm installing a high-strength titanium alloy spring in my knee joint.

The gluteal and leg muscles tensed instantly, followed by an explosive bounce.

His movements were incredibly fast.

In the darkness, all that could be seen were the barbell plates on both sides, flying up and down rapidly, leaving behind afterimages.

The heavy iron disc tore through the air, producing a series of low, rapid, sharp sounds.

“Hoo, ho, ho—”

If a professional strength and conditioning coach were present at this moment, they would probably be terrified.

This isn't resistance training at all; it's clearly a humanoid hydraulic pile driver running at full power.

Even top strongmen would grit their teeth and turn red in the face when bearing this weight, and they would also need to use professional techniques to protect their core and avoid lumbar spine injury.

But what about Fang Cheng?

The entire process was seamless, with each movement occurring in less than half a second.

He wasn't red-faced or out of breath, and his expression was as calm as if he were doing morning exercises.

Only when the blood and qi circulate rapidly, the white heat rising from the pores of the skin swirls like smoke in the darkness.

This reveals the terrifying energy reaction taking place within this body.

"The 500th one!"

Fang Cheng stopped abruptly and stood up straight.

Then, with a slight arch in his back, he slammed the hundreds of kilograms of barbell back onto the rack with a clang.

On the retina, a line of small print slowly appeared:
[Complete 500 weighted squats, skill experience +2]

Fang Cheng bent down, picked up his phone from the ground, and turned it on. The screen's glow illuminated his sharply defined face.

"5:09."

Looking at the time displayed on the screen, Fang Cheng muttered to himself:

"You completed a set of 500 squats in less than 4 minutes?"

"This efficiency... is barely acceptable."

According to the kinesiology books I read in the library, his training method is definitely a negative example.

When practicing standard squats, the eccentric phase of lowering the barbell and the concentric phase of lifting the barbell should both be controlled within about 1 to 2 seconds.

Only in this way can muscle fibers be torn apart by extending the duration of muscle tension, thus achieving a more effective muscle-building effect.

If the movements are too fast, the body's inertia will take over the force, resulting in uneven force on the target muscle groups, insufficient training, and even tendon tears.

But those are all theories aimed at ordinary humans.

For Fang Cheng, his physique had long since surpassed the physiological limit of 80 points, and his body was ridiculously durable.

Using this textbook-style training method again is simply a waste of time.

Unlike pull-ups, which unlock special training modes, the slower the movement, the better the training effect.

Therefore, Fang Cheng simply adopted the method of increasing the speed of movements in order to complete more repetitions per unit of time and improve the efficiency of fitness skill practice.

After trying out this morning's workout, whether it's squats, push-ups, back bridges, or leg raises, the actual improvement in my experience is only so-so.

With the same weight and number of repetitions, the time taken was indeed significantly reduced, but the experience gained was also noticeably less compared to yesterday's slow training.

"This is the contradiction between explosive power training and muscle fiber remodeling..."

While wiping the barely noticeable beads of sweat from his neck with a towel, Fang Cheng reviewed his training experience.

While the speed is increased, the muscle groups used in a single movement are not sufficiently stimulated, and the experience value gained is naturally reduced accordingly.

This is somewhat similar to "infinite fast punches," where the punching speed seems to increase, but in reality, each subsequent punch, due to inertia, does not exert as much power as the first punch.

"It seems we still have to continue down the path of increasing the load."

Fang Cheng glanced at the stack of barbell plates beside him and shook his head.

After the preliminary rounds ended last weekend, he, Zhou Xiumei, and Wen Xin had a celebratory dinner in the city center.

Afterwards, I went to a nearby sports equipment store and ordered an extra 10 25KG barbell plates.

I was thinking of using a 500KG weight to increase the difficulty of training and improve the efficiency of exercise.

As a result, it is still far from enough for this monstrous body.

With 80 points in his constitution attribute, Fang Cheng gained superhuman recovery ability and physical defense.

This also makes the muscle fibers as strong as steel wire, making them extremely difficult to tear.

The enhancement of muscle strength and resilience is essentially the process of muscle fibers tearing and then reorganizing, thus becoming denser and stronger.

Nowadays, the exercise methods that are commonly used by ordinary people have almost no effect on him.

If the training difficulty is not increased to a higher level, the training efficiency will only drop sharply.

It can be said that his high physical condition was both his strength and his weakness.

Fang Cheng reached out and patted the barbell plates, pondering to himself.

A 500-kilogram load is just a warm-up; to maximize efficiency, the load needs to be at least one ton.

But the floorboards in this house... I'm afraid they won't be able to withstand it.

"Perhaps we can wait until the secret base in Jiangbei Industrial Park is completed before purchasing some heavyweight training equipment."

Fang Cheng secretly calculated in his heart.

At that time, we will move the main training venue there.

Given the secrecy of that air-raid shelter and the solidity of the ground, it would probably be no problem to use a ton, let alone several tons of hot-rolled steel coils, to play with a yo-yo.

This house is ultimately too fragile.

Fang Cheng lightly stepped on the floor, feeling the slight vibration from beneath the rubber layer, and shook his head helplessly.

He then turned around, walked to the freezer in the corner, took out a bottle of mineral water, unscrewed the cap, and tilted his head back to gulp it down.

"Glug, glug."

The cool liquid slid down the esophagus into the stomach, quickly calming the body's hot and dry blood.

After drinking the entire bottle of water in one gulp, Fang Cheng walked to the French windows and reached out to pull the heavy curtains open completely.

Outside, the entire city was still asleep.

The distant coastline was blurred, and the horizon was tinged with a murky bluish-gray.

On the coastal highway, a taxi occasionally darts by like a beetle.

The car headlights pierced the darkness of dawn, then returned to silence.

He woke up very early today, at 3:30 a.m.

First, I went to the beach and practiced a set of boxing moves, then I sprinted around the coastline a few times before finally getting home around 4 p.m.

Then I made breakfast and began the specialized training for the "Six Arts of a Prisoner," and only an hour and a half has passed. Thanks to the increased speed of movements, I have already completed most of the training objectives for the six fitness skills.

"There's one last item left."

Fang Cheng crushed the empty mineral water bottle and casually tossed it into the trash can in the corner.

"Clang."

With this soft sound, and a slight thought, a pale blue, semi-transparent light screen unfolded in the darkness.

Fang Cheng's gaze swept over the densely packed skill data and settled directly on the column with the highest progress bar.

Pull-ups lv3 (948/1000)

I only need 52 more experience points to level up.

A burning glint flashed in Fang Cheng's eyes.

In the past, it would have been considered fast to grind those dozens of experience points within a week.

But ever since the new skill effect was unlocked, whenever I turn on training mode and practice pull-ups while charging up, the skill progress bar shoots up like a rocket.

If you stick to a high-intensity workout for a day, you can gain at least 120 experience points.

Of course, high returns come at a huge cost.
The process of forcibly stretching muscle fibers to maintain the judgment is a form of torture that is hard for ordinary people to imagine.

The excruciating, tearing sensation in the muscles, akin to being slowly sliced ​​apart, will linger with every workout, impossible to shake off.

"call……"

Fang Cheng let out a long sigh and adjusted his breathing rhythm.

For the past two days, he has been staying in Haitian Garden, like an ascetic monk, almost oblivious to the world around him, focusing all his energy on seclusion and cultivation.

The goal is to quickly improve one's strength and strive to break through to level 4 of a skill before the next wave of danger arrives.

At that time, whether it's acquiring new skill effects or free attribute points, it will undoubtedly be another significant boost to one's strength.

Facing that colossal ideal world, one can be more confident.

Fang Cheng wasn't particularly worried about his own safety.

What truly terrified him was that his relationship would implicate his family and friends.

After all, he was overwhelmed with other matters, and the Illuminati had not yet grown to a significant size, making it difficult to fully protect each and every one of them.

However, judging from the current situation, Utopia does not seem to be in a hurry to retaliate.

Fang Cheng pondered this in his heart, his hands resting on the cold window frame.

That day in the TV station's lounge, Cheng Jiashu revealed a crucial piece of information.

The Xiao family, assuming the identity of the Noah organization, is cooperating with the military on some kind of "human gene decryption project."

Behind this event, an ideal world was secretly fostered.

Perhaps they are focused on this important task, but due to a shortage of manpower, they can only hold back for the time being.

In addition, the "truth" he had deliberately fabricated and spread before had dragged the special investigation team into the mess.

The project they were working on with the military, however, presented a conflict of interest with the special search team.

Perhaps to avoid further complications, they chose to settle things peacefully?

Fang Cheng raised his head, his gaze passing through the glass as he looked at the indistinct buildings in the distance.

In either case, you can buy yourself some time to maneuver.

At least, Hammer and Monkey have been guarding Old Factory Street for three days and three nights, and so far they have not found any suspicious persons.

Moreover, the information extracted from Oni-Kan that night was also quite valuable.

Combined with the inside information about Utopia revealed by the "professor," the organization's mysterious veil is being lifted little by little, and its details are gradually becoming clearer.

They likely follow an "elite association" model, lacking a strict hierarchical structure within their organization.

Apart from the mysterious leader and a few assistants, the entire organization basically had no regular personnel specifically responsible for external operations.

Each operation begins with a meeting to plan the operation, followed by members splitting up to carry out their respective tasks.

Most of those so-called core members are leaders or high-ranking figures from other forces.

It is these people, each occupying their own territory, that constitute the vast and deeply entrenched power of the ideal world.

As powerful figures in their respective regions, they typically have their own businesses and territories, and they wouldn't easily risk their lives.

Like Ghost Scythe, a leader of a top international assassin organization, the infamous King of Assassins.

If it weren't for the idyllic countryside issuing the mission, he would probably be sitting in the CEO's office in a skyscraper, directing his subordinates to carry out the task.

Who has the time to personally go out and fight to the death with others?

This loose structure means that when dealing with ordinary ability users, simply mobilizing one of the peripheral forces can easily overwhelm them and solve the problem.

However, dealing with a ruthless character like Fang Cheng, who can single-handedly kill an S-class ability user, is not so easy.

Unless the mysterious leader personally intervenes, or mobilizes multiple S-level core members to encircle and annihilate them.

But in the current situation, with the special investigation team watching closely and the situation unclear, would a shrewd leader really be willing to risk exposing the entire plan by making such a choice?
Fang Cheng's eyes narrowed slightly, sharp as a knife.

No matter how the situation changes, as long as I keep a low profile, train quietly, and accumulate strength, I will succeed.

With the support of the panel, my growth rate is something that my enemies can't even imagine.

When they finally decide to take action, they may be horrified to discover that...

That young man who once needed to resort to tricks to barely win has long since grown into a terrifying force that they cannot shake.

Moreover, even now, Fang Cheng is not afraid of so-called S-class ability users, or even super S-class ability users.

On the contrary, when he thought of those powerful and high-ranking figures, an indescribable longing surged within him.

That was an instinctive excitement for battle.

After all, the improvement in skills and experience from a life-or-death battle is equivalent to ten days or half a month of tedious hard training!

If you want to level up quickly and break through bottlenecks, real-world practice is the only shortcut.

Fang Cheng's eyes flickered slightly as he turned his gaze away from the scenery outside the window and back to what was in front of him.

A detailed post-battle log slowly appeared in the air.

[Sanda Experience +10]

【Sanda Lv3 (157/1000)】

[Muay Thai Experience +30]

Muay Thai Level 2 (380/500)

[Jiu-Jitsu Experience +30]

【Jiu-Jitsu Lv2 (419/500)】

Boxing Experience +60

Boxing lv3 (452/1000)

[Qigong Experience +60]

Qigong lv2 (467/500)

That night, the earth-shattering battle with Oni-Kama reduced the entire unfinished building to ruins.

The scale of the undertaking and the level of risk involved were immense, but the rewards of experience gained were also extremely substantial.

Especially the skills "Jujutsu" and "Qigong", after this battle, are very close to leveling up.

In addition, he is currently focusing on mastering the "pull-up" skill, which is about to reach level 4.

"All three skills are approaching the critical point simultaneously..."

Fang Cheng stared at the data on the panel, his eyes shining brightly in the darkness, like two flames burning.

"It won't be long before I become your nightmare..."

He muttered to himself in a low voice, his tone calm yet carrying a chilling undertone.

at this time.

"Zizi-"

A noise suddenly came from the direction of the kitchen.

That was the sound of water overflowing from the soup pot and splashing onto the scalding hot gas stove.

Immediately afterwards, a strong aroma of meat wafted into my nostrils like a hook.

"Gududu."

Fang Cheng's previously cool expression instantly crumbled, as his stomach let out a thunderous roar in protest. (End of Chapter)