weight lifting questions and answers

Weight Lifting Questions and Answers: Get FREE Weight Lifting Advice

Welcome to the Weight Lifting Questions and Answers section of King of the Gym. Here, you can get free weight lifting tips and advice!

Ask me anything about weight lifting, nutrition, supplements, building muscle, gaining strength or losing fat. If I like your question, I’ll give a detailed, personalized response.

Note: I only consider questions that aren’t already explained on this site. So please utilize the search function. If you can’t find your answer, then by all means, ask me.

Send me your questions using the contact form. Be as detailed as possible.

List of All Weight Lifting Questions and Answers

Female Soldier: How Do I Bust Through My Fat Loss Plateau?
Question: Hey Alex, I am at a fitness/fat loss plateau, and it sucks! First off, I am a female so when I say I can bench 170 lbs, don’t think “wow he is small.” Anyways…

“Fat Ectomorph” Female Lifter Needs Advice
Question: Hi. I’m a female, 5’10, 160 lbs. I’ve always been active with Pilates and yoga but have been totally committed to weight lifting, cardio and…

What Is the Best Ectomorph Training Strategy?
Question: I looked at your article on different body types, and was intrigued to find that the ectomorph somatotype accurately describes both my personality…

Help! I Need to Get Rid of My Man Boobs: Is it Gynecomastia?
Question: How can I get rid of my man boobs? – Ali Khan (Saudi Arabia) Answer: Haha, well that’s certainly a straight-to-the-point question….

Can I Gain Muscle, Strength and Endurance at the Same Time?
Question: I’m trying to put together a training program that will take care of endurance, strength, and mass, but I have some concerns. As it is I’ve…

Newbie: I Want to Build Bigger Mirror Muscles (Chest, Arms & Shoulders)
Question: I have been lifting weights for 3 months. My height is 191 cm (6’3″), and I weigh 80 Kg (176 lbs). I want to add muscle to my chest, biceps…

14 y/o: Can I Gain Muscle WITHOUT Supplements?
Question: Hey, I’m 14 years old and I want to know if I can build muscle without supplements, protein bars and shakes, or a hardgainer diet. Note that…

What’s a Good 3 Day Dumbbell Split Routine?
Question: I want to workout with dumbbells 3 times a week; on a Monday, Wednesday and Friday schedule. Can you show me a 3 day dumbbell split routine…

Am I Too Old to Build Muscle?
Question: Hi Alex. I’m 56 years old, 6 feet tall and have always been fit with solid muscle. Problem is, I’ve also always had a very difficult time…

56 y/o: Lifting Weights and Trying to Lose Fat for 2 Months But Progress Is Slow
Question: I am 56 years old and 215 lbs. I have been lifting every other day and running 3 miles every day for 2 months. My goal is to lose weight and…

What Are Some Interesting Lower Trapezius Facts?
Question: What are a few strange, interesting facts about the lower trapezius?- Anonymous Answer: Hmmm… nice question. Well, let me first…

Beginner Exercises: Why Are Compounds Exercises Superior to Isolation Exercises?
Question: Why do you say beginners shouldn’t do isolation movements? I want to do preacher curls and triceps pushdowns to get bigger arms…

About the Author Alex

Hey! My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late 2009 during college, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

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23 comments
Mahesh says October 26, 2015

Hello, I would like to know what are the best muscle gaining whey protein brands.

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Sylvia says March 18, 2016

Why would someone have a horizontal indention on their upper thigh?

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    Alex says March 18, 2016

    Hi Sylvia,

    I hadn’t heard of that until you brought it up. I did a little bit of researching, and it seems you’re not the only one asking this question.

    I don’t know about your case in particular, but many other people who have had the same symptom are diagnosed with semicircular lipoatrophy, which is characterized by the dented thighs you’ve described and it typically affects office workers.

    The cause is not yet fully known, but a leading hypothesis is that it’s caused by continual or repetitive pressing of the thighs against the edge of a surface (e.g. pressing legs up into the keyboard tray of your desk, leaning against a counter or register).

    The condition often resolves on it’s own, especially when the stimulus (pressure against thighs) is removed.

    Take a look at this discussion thread to read about others who have the condition.

    Reply
Alex Dimaio says April 21, 2016

Hey man I have a queation for you, im a 19 yr old male and have been lifting consistently on a 3 day training regimine split and have made some really good gains and definition around my chest,back,arms and still want to continue centering my diet around gaining mass. The problem is while lean as I am in general it seems that 80% of most visible body fat seems to be concentrated around my gut and really throws off my physique in general, is there a way I can burn this fat off with cardio withput modifying my diet too much and risk diminishing this rate of hypertrophy? I really want to keep adding on as much muscle as possible but also dont want to start cutting either so I guess ypu can see im in this middle void between a bulk and losing weight and ai just want to know if ita possible to cut my stomach fat done without hindering my musclular developement to drastically

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Bradley says April 21, 2016

I have been lifting weights for about 4 years went from 215 lifting barley any weight to being fairly strong. I lit my back twice a week hard. I move people for a moving company on the weekends. Is it necessary to lift twice if I do the moving. (Heavy manual lifting)

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Matt says May 26, 2016

Hi, I’ve been weight training for about a year now I am currently working chest & Tri (sat) back & bi (sun) mon off, shoulders &I legs tues, weds off then start routine again hitting muscles every 4 days, each training day consists of about 8 exercises for example 4 chest 4 Tri and am using 8 rep range, I’ve had moderate results ! Is this a good routine I’m using ?

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Antony guevara says June 25, 2016

I am 15 years old 160lbs body weight benching 235 squatting 365 and deadlifting 405 I’m wondering if my stats are good

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    Alex says July 3, 2016

    At 15 years old, those lifts are DAMN good! Keep up the good work. As long as you keep focusing on your technique as much as you focus on increasing strength, you’ll be a beast by the time you’re 18.

    Reply
John says July 1, 2016

So I have tried a full body a five day workout and upper Lowe work out a 4 day workout . So any new workouts I can try. I went from 207 lbs down to 193 lbs and look much better. The workout I just did was a 5 day one body part so now I want to add some mass but not get fat

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Dino says July 6, 2016

Hi. I’m 43. I notice when I do curls or dumbbells that veins on my arm get real bulky. I get freaked out thinking something is clogged so I stop. Is it normal?

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Keerat says July 18, 2016

How many exercizes should i be doing per body muscle? I do biceps and back together and i do 8 biceps exercizes with 8 back is that too much and if i am overtraining how do i fix it?

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austin says July 30, 2016

Hey, I’m 17 years old and I’ve always been active. Wrestling and football. I started really lifting in feb. 2016 weighing 160 and started with a max bench press of 205 pounds and a squat max of 295 pounds. My last max outs were in June of 2016 and my bench was 275 and squat 400 pounds. But, I still weigh 160lbs. My bmi is also nearly the same so it’s not like I had a lot of fat and turned to muscle. Why is this???

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Crystal says September 19, 2016

Wanting to build muscle, so i am wanting to powerlift but unaware of the intake i need to be at and what protein would be best i am 5’2 amd 126 pounds.

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    Alex says September 19, 2016

    Hi Crystal,

    I’m glad you’re motivated to start powerlifting / strength training. It’s pretty easy to figure out your protein intake (and other macros / dietary requirements). All the info you need is in my diet guide.

    Reply
Colin says October 20, 2016

I’m very skinny (15, ~ 115 pounds), and also muscular. Yet I have no tone; nothing shows until I flex (other than my chest slightly). Any suggestions? It could be my diet, but I have no idea; I’m allergic to many things; nuts, eggs and milk (although as an ingredient is fine, oatmeal, and a few other not as important things. My only real source of protein I get each day is some at dinner; chicken or some other kind of meat or something usually. Is it my diet that’s ruining it, or could I just be the kind of person that naturally doesn’t get toned? And if it’s something else, what could I do to get more toned?

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Steve Griffith says January 30, 2017

Is it better to go up from 15 to 20 lb dumbbells or is it better to do more reps with the 15 lb. dumbbell. Objective is slimness and slimness only.

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Gene says January 31, 2017

Do you plan on making an Android app, for this program? Be great to have on my phone at the gym. Thank you

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    Alex says February 7, 2017

    Thanks for the question/suggestion, Gene. Unfortunately, no. I have no plans for an app.

    Best,
    Alex

    Reply
Blaine says April 30, 2017

I’ve been doing a two day split program (Day one: Bicep,Tricep,Chest,shoulders. Day two: Forearms and lower body) to bulk up. But because I’m doing a lot of exercises for day one, could I spread it out over two days. So in simple terms have it so I could do incline bench press one day and do dips the next day and rest the muscle the third day and still get the correct amount of rest for the muscle. Thx

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nichole says July 21, 2017

Hi, I am looking for personal trainers to complete my interview for my research project. My question is ‘How can I design a program to gain 8% muscle mass in 8 weeks?’. It would be amazing if you could help me out and answer these questions. Thank you!

Interview questions

What is your athletic background, and how did you get involved with weight training?

What do you love most about weight training?

What are the best and most beneficial exercises to gain muscle mass?

What is important to remember when weight training?

What keeps you motivated?

How often do you perform cardio?

Do you supplement your weight training and cardio with any other physical activities?

What are your thoughts on fasted cardio?

How important is progression of weight in some form, in the muscle building process?

What are some of the most common mistakes made when someone is trying to build muscle?

What does your post-workout nutrition and supplementation look like?

What is your diet plan like and how many calories do you intake in a day?

How do you prepare meals? Do you cook daily or cook for the week?

Do you focus on specific macronutrients levels/percentages while gaining muscle?

What is the most important thing to remember when weight training and building muscle?

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Kevin Sempert says October 19, 2017

i have a detached bicep (lower, did not get reattached) and have difficulty with finding a good movement that hits more specifically just the upper bicep alone… ideas??

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    Alex says October 22, 2017

    So to clarify–you had a full distal biceps rupture, which hasn’t been repaired? If so, then you can’t actually use or develop the biceps brachii–it’s non-functional since it’s no longer attached.

    The only real “biceps” muscles (i.e. elbow flexors) left at that point are the brachialis and brachioradialis.

    The brachioradialis from a visual standpoint would be mostly considered a forearm muscles and also a “lower biceps” muscle. You weren’t asking about that region, but I’ll tell you anyway that you can train that muscle with any neutral grip elbow flexion movement (e.g. hammer curls, neutral grip pull ups).

    That leaves the brachialis. This is what most would associate with the “upper biceps.” Typically, the best exercises to emphasize this muscle are any biceps curl movement where the shoulder is flexed (i.e. upper arm raised forward), as doing so minimizes the biceps brachii involvement. Specific exercise examples of shoulder-flexed biceps movements include preacher curls and concentration curls…

    …HOWEVER, in you case (assuming your biceps brachii is fully detached distally), ANY bicep curl exercise will work brachialis about the same as the preacher curls or concentration curls–since the biceps brachii is not involved in either scenario for you.

    Hope that sheds light on your situation.

    Best,
    Alex

    P.S. I’d recommend talking your doctor or physical therapist to see if they have any advice for you, with regard to exercise or possibly reattaching the biceps if it’s not to late.

    Reply
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