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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Mahesh says October 26, 2015

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

Sylvia says March 18, 2016

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

    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.

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

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)

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 ?

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

    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.

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

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?

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?

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???

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.

    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.

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?

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.

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

    Alex says February 7, 2017

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


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