Bodybuilding Questions and Answers To Help You Build Muscle


We receive hundreds of bodybuilding questions from our visitors every week. These questions are primarily focused on general weight training concerns, exercise techniques and proper workout routine design. We have compiled many of our frequently asked bodybuilding questions below for you to read and learn from. If you would like to ask questions or search for answers related to bodybuilding, weight training or nutrition, make sure to visit our fitness forums. You can easily post your bodybuilding questions and other helpful members will be able to assist you.

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  1. How do I build mass when I have difficulty eating enough food? I weigh 72 kgs at 178 cm. I’ve been lifting for three months now and started building up some decent muscle but my weight has not changed although I’m eating lots of protein (pre and post workout) and taking creatine. My biggest problem has always been eating sufficiently so I can put on more weight but it’s incredibly hard to do so. What can you suggest so I can finally start gaining weight and stop looking like a flat board from the side?

    • Fara – Adding healthy fats is the best way to easily add calories to your diet. Try adding 2-3 tablespoons of all-natural peanut butter to your morning protein shake, toast or bagel. Carry around a bag of nuts like almonds, walnuts and Brazil nuts with you during the day and snack on them. When cooking, add 2-3 tablespoons of olive oil or coconut oil to all of your meals. Fat contains over twice the amount of calories per gram than protein and carbs so add lots of it to quickly pump up your calories so you can pack on some quality weight.

  2. Hello guys – I’m 24 years old, 5 foot 10 inches and I weigh 74 kgs. I have started bodybuilding and I workout around 7am. I’m taking amino acids supplements and take 2 before my workout, 2 after my workout and 2 with dinner. Along with that, I take whey protein powder and have 2 scoops post-workout and 2 scoops in the evening. The problem is while I can clearly see gains, I’m gaining a lot of belly fat too and that is really freaking me out. I’m eating clean and have 3/4 cup of oats before my workouts, 6 egg whites post workout and boiled meat with a bit of olive oil and boiled potatoes in the evening and then my dinner at night which doesn’t consist of much fat. I don’t know how to count calories and I just eat until I feel full for lunch and dinner. I don’t do cardio and wanted to know if its okay to go running in the evenings even though I lift weights in the morning.

    • Rehan – If you’re gaining fat then it really comes down to the amount of overall calories you’re taking in. You have a couple of options and this includes cleaning up your diet and lowering your calories or adding cardio to your plan to burn off the excess calories. It is fine to add running in the evening even though you’re working out with weights in the morning. However, if you find that you start losing muscle mass then you might want to try a lower intensity cardio exercise like riding the bike, walking or doing the elliptical machine. Running can be pretty hard on your body and might limit growth if you want to maximize size and strength gains. Best of luck to you 🙂

  3. I am looking for advice to gain muscle mass and lose belly fat. I’m six foot and two hundred pounds but my arms have gotten skinny and my belly has gotten fatter. I’ve been on disability for the past two years from kidney disease and I’m on oxygen from the fifty pulmonary embolisms I’ve had in the past couple of years. So that limits the amount I can do at one time, but I’ve been working out several times a day, with what I have, which is pretty much just two twenty five pounds dumbbells, but I have seen little to no results. I’m not a wimp. I was a marine and a manual laborer in Texas most of my life, but I’m obviously limited in what I can do. However, I have been doing bicep curls, tricep curls, different kinds of pushups, and sideways dips in different directions (from a standing position) with the dumbbells in my hands. While I’ve gotten a good bit stronger, it has had almost no effect on my physique. I’ve just this week tried to start eating a lot of raw spinach, celery and eggs to increase my natural hormones but we’ll see. Do you have any advice for me so I can gain some muscle mass faster in these main areas and lose some of my belly fat and fat around my love handles that have accrued from these past two years of being the laziest I have ever been in my life. Any advice with what I have available and that can be done in many sets of however many reps with having to stop and breath oxygen for 5 minutes in between each set. Also, any dietary tips would be taken into consideration even though I think I’m taking in plenty of calories and fairly healthy food as well. Thanks!

    • Hi Steve – We wish we had better advice for you but due to your current health issues, we think your best route is to find a personal trainer who is specialized in training clients that have common conditions like yours. This fitness specialist should also have knowledge about nutrition so they can analyze your current diet and develop an eating plan that produces results. Safety is the primary thing to consider when developing an overall fitness program so it’s important to have a professional monitor your training. You can also try posting your question in our fitness forum since there might be other people with common health ailments and they might be able to provide feedback about what worked for them. We wish you the best.

    • I’m 22 years old, weigh 60 kg and my height is 180 cm. My goal is to get to my ideal weight by gaining lean muscle. I tried a weight gainer, but I gained a lot of fat and looked really bad, so I stopped taking it. I’ve been told to replace the weight gainer with whey protein, creatine and BCAAs (Branched Chain Amino Acids) to gain lean muscle. Is that right? If so, how should I use them for my goals?

      • Hi Mo – Most weight gainer supplements contain a lot of useless calories with a ton of sugar, so your decision to get off them is a good one. Whey protein, creatine and BCAA are very quality nutritional supplements to use with your weight training regimen, but your overall focus should be your diet and training routine which takes precedence over everything else. Focus on taking your whey protein powder and creatine post-workout (within 30-40 minutes) and you can take your BCAAs intra-workout (during training). A common dosage of creatine is around 5 grams post-workout, but always read the recommended dosage instructions on the back of the product. Whey protein intake will be around 30-40 grams post-workout. Make sure to focus on eating real whole foods for the rest of your meals throughout the day. Best of luck 🙂

  4. I want to lose weight and build muscle too. Which protein powder should I take? I used to use whey protein but my weight increased. What’s the best protein to help me burn fat and build muscle? I also did have a problem with kidney stones.

    • Hi Siddharth – If you’ve had earlier issues with kidney stones then you really should consult with your doctor before adding protein supplements to your diet. You need to make sure the extra protein is not causing more issues. If the doctor says it’s okay to use protein powders then stick with whey since it’s a fast acting source and works very well. Your overall diet will be the main aspect to look at when trying to burn fat and build muscle. Make sure to read our Nutrition 101 article to learn which foods you should be eating to get the best results.

  5. I’m 24 years old and weigh 143 pounds at a height of 5’9″. I’ve been working out in the gym for 3 years but can’t gain weight! I have tried many ways but I just can’t gain any size. What type of supplements should I use to build muscle?

    • Hi Pourya – You should always look at your diet first if you are trying to build muscle and gain weight. You’re most likely not eating enough food and overall calories. Since it looks like you have a super fast metabolism (based on your stats), you need to focus on eating 5-7 meals throughout the day. Eating nutrient dense whole foods is the key to ignite growth. Don’t rely on expensive supplements in order to cover up for an inadequate diet. Take a look at our Nutrition 101 article to learn which foods you should be eating to gain lean muscle. The only supplement you might want to include is a quality whey protein powder in order to “supplement” your protein intake during the day.

  6. I’m a 26 year old male. My height is 176cm and my weight is 78kg. I have been working out for the last 3-4 years, but have been quite irregular. I do weight training 3 days a week which includes 2 different muscle groups on alternate days. I usually do 3 sets (8 reps) of each exercise for a particular muscle group. For the last 6 months I have been consistent going to the gym, but I’m hardly getting any gains. The only thing which increased is my weight. 6 months ago it was 72kg and now it’s about 79kg, but I have gained some fat around my love handles and on my belly which were not there before. I am a vegeterian but I eat eggs. I usually eat 3-4 white eggs after my workout and also a whey protein shake. After my post-workout meal, I eat some peanuts and almonds. I eat a bowl of rice with pulses and salads for lunch. In the evening, I eat a sandwhich with a glass of milk and some fruit. For dinner, I eat mashed potatoes with some other vegetables. I have been skinny since childhood. Now I am not that skinny but I’m not bulked up either. Can you give me any tips?

    • Hi Vineet – You should include more overall protein in your diet. Stick with only whey protein post-workout and eat your egg whites in the morning for breakfast. All of your meals should have a protein source in them (your dinner does not have any). Since you’re a vegetarian, try to include lots of different types of beans in your diet. Your post-workout meal (after your whey protein shake) should have carbs and protein (cut out the nuts). Focus on clean carbs like quinoa, brown rice and sweet potatoes. If you like tofu, you can add that into your meals also for a vegetarian source of protein.

  7. Aamir sohail Qazi on

    I want to gain muscle mass! My biceps size is 14 inches and my chest size is 39 inches and my waist is 29 inches. My height is 5’10” and my weight is 55 kg. I am totally ripped. I exercise for 2 hours in the gym. I have a very good physique but I have a problem gaining weight. In 2 months, I’ve only gained 2 kg. My body fat percentage is 7%. I want to achieve my goals by winning a men’s physique championships but I am too small right now and need to pack on some size. Please help!

    • Hi Aamir – It sounds like you’re training hard in the gym, but your main goal should be to really focus on eating a ton of nutrient dense food in order to pack on size. Since you’re a hardgainer, your diet and the overall calories you take in are paramount to gaining weight (lean muscle mass). You can review our Nutrition 101 Guide for specific foods to include in your diet and also check out our Mass Gainers article for the best exercises to include in your routine.

  8. I workout hard to gain mass but I’m having trouble. I eat lots of food and I’ve gained 7 pounds so far. I’m currently 110 pounds, but when I wake up in the morning, I weight less. How can I gain more mass?

    • Hi Asfand – It’s normal to weigh a few pounds less in the morning since you’ve been fasting overnight and don’t have any food in your stomach. Don’t be discouraged by that. If you have already gained 7 pounds, it sounds like you’re on the right track. Just keep doing what you’re doing and eat a lot of food while training heavy with mass building exercises. Be patient and you will get there.

  9. I’ve been working out for 4 months but I’m gaining fat instead of muscle. I look a bit muscular, but I don’t have a six pack. I’m trying to bulk up by adding lean muscle, but it’s all fat. I’ve been stuck at 110 pounds for a while. How do I add lean muscle?

    • Hi Asfand – It’s all about eating a lot of nutrient dense calories and lifting heavy weight. Take a look at our Best Mass Building Exercises article to learn which movements to include in your routine to build muscle. For your diet, read our Nutrition 101 Guide to learn which specific foods to include in your meal plan. It takes time so be patient and you will get there 🙂

  10. My calorie intake to gain weight is 2,470 calories per day and I track my calories every day but I’m not gaining any more weight. I’ve been eating a lot of nutrient dense food for two weeks and have not gained a pound yet. What’s wrong?

    • Hi Asfand – The old saying when trying to pack on mass is “When in doubt, eat more.” Try adding extra calories with healthy fats like 2-3 scoops of peanut butter or a handful of nuts (almonds, walnuts) with each of your meals. You can easily add another 1,000 calories per day this way. Also, if you’re currently doing any cardio, cut it out and only focus on weight lifting with mass building multi-joint exercises (bench press, squats, deadlift, etc) in order to focus all of your energy on adding muscle. Lift heavy and then rest and let your muscles recover and grow. If you have any other questions, please post them in our Free Fitness Forum and our members will be able to help you.

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