can always PT for 12 sessions, which is enough to "learn" the basics as long they dont dungu2

i got friends who PT so banyak but when asked to join free weights section they dunno what to do/target despite all the PT already taught them

Just ChatGPT jer. It's as good when it comes to routine suggestion.

If you no fear, just ask some regular dudes in your gym to teach you jer some of the movements.

PT isn't waste of money unless you totally rely on them or they really lousy.

I used PT early on mainly for him to ensure my form is right and maintained during lifts. Helped alot.

100 pushup 100 situps and 10km run everyday

If you're not looking to get mega jacked then you don't really need a gym membership








https://www.hybridcalisthenics.com/programs

hire la PT, give them some income

Totally agree, don't listen to those who say don't need pt or just watch YouTube.

If u are serious about working out at gym. Hire a pt for 12 lessons like another ktard said to teach u the basics & & arrange suitable workout sessions based on your needs.

U want to go workout out at gym, do it properly don't kedekut think can self learn.

If u are.not careful, never learnt the proper warm up, correct weight lifting pose. Guarantee u will sustain injuries & if really unlucky will plague u for the rest of your life.

Few days ago, saw a pic.online where sohai fatty can't see male/female obviously susah to squat never listen to pt lift weights by bending straight down from the waist.

My back also felt pain when saw that pic as guarantee the fatty sohai will seriously injure the back & going to need lots of physio therapy to recover.

Alternatively, if u just want to stay healthy. Instead of going to gym. Get a decent pair of sneakers for walking & start with about 20-30 minutes of walking around the taman.

As u get used to it, can increase the time & walk faster to burn more.fat.

If u want to.jog, only do so.after u gotten used to walking roughly after 1 month plus.(sorry my earlier 3 weeks may be too early for some) Even then start with short jogs & alternate back to walking.

Don't immediately try & jog nonstop, u not careful can cause serious injury. Seen too.many sohais back when I was a teen do new year resolutions 1 - 2 days overdo it then dissappear.

This post has been edited by arkasi: May 27 2025, 05:31 AM

I have my beginner workout linked in my signature if that helps?

Chk out higherupwellness on tiktok. He has some pretty good advice

Without a PT a few months can be wasted selecting the right exercise and doing it right.

Having said that, workout should be a long term thing. So a few months of figuring things out is not such a big deal when u have years ahead.

download jefit app

follow any exercise there

dun kena raba at gym

all the best

yeah i guess some people are truly dumfuk, cant expect them to have the same level of comprehension

i started 13 years back without any PT and made it today.
dont remember any form of serious injuries due to lifting.
i believe i got more "discomfort" or "injury" from sleeping incorrectly compared to lifting.

my record till date, squats 180kg x 5
bench 140kg x 2
DL 200kg x 1

I started doing daily, one rest day a week with only 8 exercise everytime increasing weight as it goes.

3 sets 8 reps each exercises

Bench press
Bend over row
Squart
Deadlift
Biceps curl
Triceps curl
Shoulder press
Shrug

Can end your exercise with
Decline sit ups, include plates as it goes
All using only barbell and plates

Fitness starts from diet. If you diet sucks no amount of gym can make you fit and healthy. Also water, min 3L per day.

There is no single correct approach. The worst approach is to follow whatever ktard preach because at the end of the day, our current physique, goals and age all differs

This post has been edited by killdavid: May 27 2025, 08:42 AM

same also, i just use youtube to build a simple plan which got me stronger than i was 7yrs ago

i prioritise consistency over pushing heavier weights, so ive been injury free since 7yrs

but ofc bad news is while i am stronker, i am nowhere near aesthetic or ultra strong build lol

jeff nippard, mike isratel are pretty good. they teach you to use lighter weights and to focus on the stretch. that builds muscles faster.

learn to hip hinge. it will be useful for a few exercises. also, practice keeping chest up and tight core.

focus on compound exercises. isolation work is for later when you want a specific muscle to be bigger.

join a gym, learn how to use equipment and work out a plan to exercise.

many gym give you one or two free PT session.
You can also always ask the gym instructor to guide you on how to use the equipment for those small gym without PT

before you start try to scope and make a basic plan,
day 1 do this, this, this
day 2 do this, this, this
day 3 do this, this, this
day 4 do this, this, this
etc... see how many days you want to go

lol