900+ one time, per session is RM90+, what the hell.. my friends trained leg on monday, the next day he went for the first trial session, guess what, the PT give him some legs exercise, took him 1 week plus to recovery full..

anyone join CF PT session before?

only join if u got a lot of money...lol...

agree with what sky said,
join if you alot of money XD,

what i advise is,
train with friend that always go to gym/
know more friend in gym/
gym with expert / senpai

Diff ppl diff requirements.
for someone weak like me, i cant really expect spotters to be around to help me here and there. It will sort of disturb their own progress.

therefore i find myself a personal trainer. Comparing to my previous gym workout, i found out with a PT, my time in gym was cut by half, yet double the work.

Once i manage to get myself on my own feet, then only will stop the PT assistance.

Spotters are overrated. If you weak lagi lar no need spot. The only thing that need spotter will be bench press... that one also if you're benching like 80+kg. But still not needed.

i am weak in every part of the body, tu pasal i need help.
my strength and my body does not match langsung. macam pondan semacam punya power.
i think pondan lagi kuat.

squat n bench inside the power rack with safety bar attatch.

if its too heavy, then its too heavy.

you dont need spotter, its all mental

When:
A
10kg is too light
12.5kg is too heavy
Spotter helps to lighten the weight and makes you push slightly above the limit.

B
Benching 40kg up to 11th rep
During 12th rep, you're not able to complete a full motion, either you drop the weight to 37.5 kg which is the smallest deduction we can have, somehow too light, or a spotter to help on 12th rep, just incase your muscles failed, you wont kill yourself.

This post has been edited by helven: Mar 25 2015, 12:33 PM

for A you have to adjust your rep range and increase periodically, if you can easily lift 10kg for 12 reps, you can easily lift 12.5 kg for 8 reps. then increase to 9 reps, then 10 reps, then 11 then 12reps, increase only 1 rep every week. then increase weight and start with 8 reps again and increase another rep every week. the only reason you cant advance progressively is because you are on a caloric deficit diet. this strategy is the all pro's progressive strategy and it works for alot of people.

as for B if you cant bench 12reps on 40kgs, then deload and bench up to 15-16 reps, if you can reach that than you surely able to bench the targeted wight for 12 reps. again if you cant, you probably dont eat enough.

I don't understand what's wrong with lifting with a spotter? You don't know when accident gonna happen. Squatting in power rack completely safe? No one can assure that although the risk is much lower than lifting without power rack. Lifting in a power rack + spotter even better right? (given the spotter really know how to spot)

And not every gym have enough power rack. So you gonna use it for bench? What if you walk into a gym to squat and people occupying the rack for bench?

My point is lifting with a spotter doesn't makes you weaker and cause other problem.

sure its not going to hurt, but some people do have mind set that they ONLY lift with a their spotter or gym buddy, yeah there are people who think like that.

if their buddy cannot go to gym, then they dont go to gym also. yeah there are people like that.

many times I saw when they go to gym, they be like, "oi, spot me k."

If not going to gym when their spotter not going, then it must be the guy problem. I think that's just excuse. But I never meet anyone like that before.

Using spotter for your work sets is always safer than none. But if you asking spotter for every single sets even warm up then that's the problem. But still, alpha33 didn't said that he used spotter for all sets. So no point saying "don't use spotter at all" or "you don't need spotter if you are weak".

chillax bros.
I've been always lifting alone without spotter, but I know the feel of how good to have a spotter to help on that last rep, lots of times, I might killed myself on the bench if I were to push that last rep, most of the time I tell myself I'm giving up this rep to make sure I come safely, I leave safely. I always aim to hit almost gonna fail, but not fail yet boundary, which is kind of dangerous.

For ppl that used to have spotter and the spotter couldn't go to gym on that day, they can opt for Smith Machine, but since I've never got a spotter, I'm not going to rely on smith machine.