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From: Dragon Ball: Super Exciting Guide
Menu 1
Shadow with a Harpoon
Power 5 ★★★★★
Speed 5 ★★★★★
Stamina 5★★★★
Ki ★★★★
Train with 2-ton harpoon attached to both hands and feet while using aerobatics! It puts more stress on your body than 100 times the gravity, but the effects are tremendous!
Menu 2
Image training through meditation
Ki 5★ 5★
There is a limit to physical training, so the only way to aim for greater heights is to increase your energy! Goku raised his ki to its maximum level while imagining a fight, reminding him of his training with the gods when he was a child!!
Battle Chapter 1
Vegeta's strength is greater than expected, and the forbidden 4x Kaio-ken!!
Although Goku has significantly increased his power by training with King Kai, he is still far short of Vegeta's overwhelming strength. The difference in ability cannot be closed even with 2x Kaio-ken, so Goku considers his physical limitations and uses 4x Kaio-ken to decide the match!!
Menu 3
Training in the thin air!!
Power★★
Speed ★★
Stamina★★★
Ki★
The air is thinner than in Karin Tower, so if you make too many unnecessary movements, you will quickly lose your strength. If you train while wearing super heavy weights, your basic muscle strength will increase and the effect will be tremendous!
Menu 2
Push yourself to the brink of death!
Power 5★ ★ ★
Speed ★★★
Stamina ★★★
Ki 5★ ★★★★
Saiyans greatly increase their power by coming back from the brink of death! Instinctively sensing this, Goku pushes himself to the limit and recovers all at once, raising his energy and physical strength.
Senzu Beans
Recover your wounds and physical strength!
It is a wonder that if you eat just one grain, your energy, physical strength, and all wounds will be instantly healed. Karin sama of Karin Tower is raising them, and they are rare and extremely valuable.
Training Results
Acquired Kaio-ken and Genki-dama
His basic physical strength is increased and his body is successfully built to withstand special moves. He also learns to control his ki, making it possible to instantaneously enhance his power and put together a lot of ki!
Source: Dragon Ball: Extreme Battle Collection Round 2
Increase physical strength and muscle strength
Example of technique: Kaio-ken
Cell
Absorbs No. 18 and becomes a complete body!
Cell has become a perfect body, and has acquired unimaginable power and physical strength. He now looks almost human and is highly intelligent.
Source: https://www.kanzenshuu.com/forum/viewtopic.php?f=7&t=9953&start=80
It’s worth pointing out that it basically says the reason Goku’s weight training in Heaven was so effective was that he used Bukujutsu to float in midair as he used the weights, which made it much harder. Goku’s never shown using Bukujutsu during any of his gravity training on Kaio’s or in the spaceship (at least not in the manga, that I can remember). It also says his image training/meditation was a means to raise his maximum ki, as muscle training has a limit. Toriyama mentioned there being limits to how much training your muscles could do and needing ki to overcome that limit in the book's interview.
There are many other sources that talks about physical strength being separate from power and having a limit, but being enchanted by Ki.
Menu 1
Shadow with a Harpoon
Power 5 ★★★★★
Speed 5 ★★★★★
Stamina 5★★★★
Ki ★★★★
Train with 2-ton harpoon attached to both hands and feet while using aerobatics! It puts more stress on your body than 100 times the gravity, but the effects are tremendous!
Menu 2
Image training through meditation
Ki 5★ 5★
There is a limit to physical training, so the only way to aim for greater heights is to increase your energy! Goku raised his ki to its maximum level while imagining a fight, reminding him of his training with the gods when he was a child!!
Battle Chapter 1
Vegeta's strength is greater than expected, and the forbidden 4x Kaio-ken!!
Although Goku has significantly increased his power by training with King Kai, he is still far short of Vegeta's overwhelming strength. The difference in ability cannot be closed even with 2x Kaio-ken, so Goku considers his physical limitations and uses 4x Kaio-ken to decide the match!!
Menu 3
Training in the thin air!!
Power★★
Speed ★★
Stamina★★★
Ki★
The air is thinner than in Karin Tower, so if you make too many unnecessary movements, you will quickly lose your strength. If you train while wearing super heavy weights, your basic muscle strength will increase and the effect will be tremendous!
Menu 2
Push yourself to the brink of death!
Power 5★ ★ ★
Speed ★★★
Stamina ★★★
Ki 5★ ★★★★
Saiyans greatly increase their power by coming back from the brink of death! Instinctively sensing this, Goku pushes himself to the limit and recovers all at once, raising his energy and physical strength.
Senzu Beans
Recover your wounds and physical strength!
It is a wonder that if you eat just one grain, your energy, physical strength, and all wounds will be instantly healed. Karin sama of Karin Tower is raising them, and they are rare and extremely valuable.
Training Results
Acquired Kaio-ken and Genki-dama
His basic physical strength is increased and his body is successfully built to withstand special moves. He also learns to control his ki, making it possible to instantaneously enhance his power and put together a lot of ki!
Source: Dragon Ball: Extreme Battle Collection Round 2
Increase physical strength and muscle strength
Example of technique: Kaio-ken
Cell
Absorbs No. 18 and becomes a complete body!
Cell has become a perfect body, and has acquired unimaginable power and physical strength. He now looks almost human and is highly intelligent.
Source: https://www.kanzenshuu.com/forum/viewtopic.php?f=7&t=9953&start=80
It’s worth pointing out that it basically says the reason Goku’s weight training in Heaven was so effective was that he used Bukujutsu to float in midair as he used the weights, which made it much harder. Goku’s never shown using Bukujutsu during any of his gravity training on Kaio’s or in the spaceship (at least not in the manga, that I can remember). It also says his image training/meditation was a means to raise his maximum ki, as muscle training has a limit. Toriyama mentioned there being limits to how much training your muscles could do and needing ki to overcome that limit in the book's interview.
There are many other sources that talks about physical strength being separate from power and having a limit, but being enchanted by Ki.
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