The squat rack is more popular in my gym. There'll almost always be someone in there doing squats, deadlifts, rows and heavy bench presses for the safety bars.

Maybe curling in the squat rack elevates you one step closer to IFBB pro status? 
One day they might just point out to you and say "Hey, no squatting in the curl rack!".

And he hasn't posted? He posts really good advice on diet, recipes and cutting. Very underrated poster IMO. He should have been made an ELITE.

whats lunch for u guys today ?

2 piece of chicken breast, half bowl of white rice, green veggie + cherry tomato...

damn this girl can really lift...

I love training legs in my gym. The squat rack is perpetually empty. The only people who squat are me and 2 of my friends. 

Then of course there are squat rack curlers, but thankfully they do their curls on different days. I'll never understand them, though. They never curl more than 30kg, but they still take up the squat rack to curl instead of using the other barbells with fixed weight for curling (which goes up to 30kg coincidentally).

Does anyone know how one becomes a personal trainer? Fully qualified one. Because I often see all these guys that go around saying that they are PTs but they know jack about fitness and they're not certified in any way.

Questions regarding breathing.Is it advisable to take a few breathe during a range of motion? Or it should be always a single breathe (inhale and exhale) in a one-rep motion? Always inhale during release and exhale during contraction?

try watching this video, it may help.

http://www.youtube.com/watch?v=QkeN_fkXrdE

Thx. I think the vid is more on one breathe for both release and contract (one whole rep). I came to this before. But just feel a bit uncomfortable when it comes to heavy weights. Will try to adjust and adapt toward different styles. See what work best for me. Thx once again.

Questions regarding breathing.Is it advisable to take a few breathe during a range of motion? Or it should be always a single breathe (inhale and exhale) in a one-rep motion? Always inhale during release and exhale during contraction?

from what i've learned, i take a deep breathe before each lift and holding it as i reach the top of the motion (holding my breathe helps tightening my core which will protect my lower back.), and exhaling real slowly while lowering. (exhale too quickly and you'll lose your tightness)

do correct me if i'm wrong guys 

take bench press for example: desent u inhale, hold+letting out abit-explode up, exhale, 1 rep...

sorry alpha, i don't really understand.
so you mean i inhale when lowering, hold and exhale slowly while lifting up?

Hold and push up, as you're pushing from the bottom to the mid point you're holding most of your breath. From the mid point to the top you exhale the rest of it.

yup, but in a smooth transition... pls dont do the other way around, you will hurt yourself...

from what i've learned, i take a deep breathe before each lift and holding it as i reach the top of the motion (holding my breathe helps tightening my core which will protect my lower back.), and exhaling real slowly while lowering. (exhale too quickly and you'll lose your tightness)

do correct me if i'm wrong guys 

Imagine a spring compressing when you lower the bar slowly onto your chest, inhale slowly. And what happens when you compress a spring? BANG! The energy explodes. Same thing, BANG the bar up, explode up, exhale out.

clear image there, thanks.

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Added on August 23, 2011, 11:14 pmguys, do you all do soft tissue work? tried it and it works.
there's this question that bugged me for quite some time, to stretch or not to stretch? i do include warm up sets before lifting and light cardio for 5 minutes before and after lifting. stretching? i have no idea.

Imagine a spring compressing when you lower the bar slowly onto your chest, inhale slowly. And what happens when you compress a spring? BANG! The energy explodes. Same thing, BANG the bar up, explode up, exhale out.

Does anyone know how one becomes a personal trainer? Fully qualified one. Because I often see all these guys that go around saying that they are PTs but they know jack about fitness and they're not certified in any way.