Beginner hypertrophy quiz :D

An engaging image of a beginner weightlifter training in a gym environment, showcasing muscle growth techniques and equipment.

Beginner Hypertrophy Quiz

Welcome to the Beginner Hypertrophy Quiz! This quiz is designed for fitness enthusiasts looking to test and improve their knowledge of muscle growth principles. Whether you're new to weightlifting or just want to refine your understanding, this quiz has you covered.

20 carefully crafted questions
Test your understanding of hypertrophy techniques
Perfect for beginners looking to learn more!

20 Questions5 MinutesCreated by LiftingLeaf123

How hypertrophy occurs ?

A) By applying enough stress to the muscles and the nervous system through intense exercise

B) By eating 1g of protein per pound of bodyweight evenly spread throughout the day

C) By consistently being in a calories surplus

To maximize muscle growth in big muscle parts you should rest :

A) Around 30s ( true hard training)

B) Around 1minute ( to keep intensity just fine )

C) 2 minutes (To get solid rest and just remain mentally focused)

D) 3 minutes ( Not being limited by energy system and getting high quality sets)

E) 4+ minutes

How frequently as a beginner should you train the same muscle group ?

A) Once per week ( You kill the workout, you remain sore till end of the week ,eat and sleep a lot )

B) Twice per week ( 2 intense workouts , recovery seems just perfect and you remain sore on days between)

C) Thrice per week ( 3 moderate workouts , you practice technique more frequently )

D) 4 per week ( 4 light workouts, you dont burn out on training, recovering just in time)

E) None of the above

What is best weekly volume for big muscle groups to perform in order to maximize growth as a beginner ?

2-4 sets (excluding warm up sets )

A) 6-8 sets (excluding warm up sets )

B) 10-12 sets (excluding warm up sets )

C) 14-16 sets (excluding warm up sets )

D) 18-20 sets (excluding warm up sets )

E) 22+ sets ( no pain no gain)

F) Varies based on individual recovery abilities

Which intensity as a beginner should you train at to build muscle in most effective and safest way ?

A) 100% (Doing 1 rep max for several sets in order to truly stress the body)

B) 90 % ( Doing lower rep range 1-4 , to gain strength and lift heavier progressivly)

C) 80% (Doing moderate rep range 6-10 so you dont mentally burn out immediately))

D) 70%( Doing moderate-high rep range 10-15 which is heavy enough to create muscle damage but also light enough to perform enough reps to create the damage

E) 60 % ( Doing high rep range-around 20 in order to condition the tendons and connective tissue before solely focusing on muscle growth)

F) 50% (Very high rep range , safety and being injury free is number 1 )

Which tempo(speed at which repetition is executed) generally benefits hypertrophy the most ?

A) 0 second eccentric , 0 second concentric ( quick pumping reps)

B) 1 second eccentric , 1 second concentric ( regular rep speed)

C) 2 second eccentric , 0-1 second concentric ( Controlled reps)

D) 3 second eccentric , 1 second concentric ( extreme controlled reps )

E) 4+ second eccentric , 2+ second concentric ( Extreme mental focus and body awareness))

Should you apply the famous ``stretch`` and ``squeeze`` part during your repetitions ?

A) No ( I get tired like this and get less overall volume which is main hypertrophy driver )

B) Yes ( Exerting force while muscle is stretched results in shit load of growth while doing squeeze helps mind muscle conn.)

C) Only apply stretch because those reps are more hypertrophic since ROM is bigger but avoid squeeze since it exhausts and drains 1-2 rep from set

D) Only apply squeeze because it helps contracting the muscle while stretch is dangerous because we are going past 90 degrees)

To maximize muscle growth you should apply :

A) Partial range of motion (allows you to go heavier and train in higher intensity)

B) Full range of motion( forces you to go lighter because its harder)

C) Both

Should you train to failure every session/week in order to generate significant amount of hypertrophy?

A) Yes ( it proves I am training hard enough which is necessary for hypertrophy)

B) Sometimes ( Every now and then I feel quite fresh and hyped so I use that workout to generate some failure stimulus)

C) No ( You dont have to train till failure in order to grow a lot of muscle)

Which hypertrophy mechanism carries the most potential for muscle growth ?

A) Mechanical tension ( heavy weight, fast movements)

B) Muscle damage ( time under tension)

C) Metabolic stress (low intensity-high volume)

Which twitch fibers carries the most potential for hypertrophy ?

A) Fast twitch fibers

B) Medium twitch fibers

C) Slow twitch fibers

D) All fibers carries 33% for muscle growth

Should gym beginner perform :

A) Solely compound movements (to hit whole body with less work)

B) Solely isolations (to hit every muscle effectively at a cost of a time)

C) Half half ( do basic compounds while maintaining some isolations)

D) Do 2 compounds for full body strength and 5-6 isolations for small muscles

How often should you apply progressive overload?

A) Every session even if thats as little as 1-5 %

B) Every 7 days so I have weekend to fully rest and adapt

C) Every 28 days so my tendons can recover properly

D) Every now and then ( few days,weeks,months - whenever I feel like doing it)

E) Never

As a beginner, how many different exercise per muscle group should we use for maximum muscle growth ?

A) 1 (strictly focused on increasing strength)

B) 2 (1 horizontal and 1 vertical exercise to not confuse nervous system with several different exercise which will hinder strength gains)

C) 3-4(hit muscle from all angles in order to stress it optimaly)

D) 5+ (gotta isolate all : lower lats, upper chest , lower abs in order to truly growth those specific parts)

How often should we add/switch to another exercise for optimal growth

A) Every session

B) Every week

C) Every month

D) When I feel like Im getting continuously less sore from certain exercise

E) When I am getting no sore at all from certain exercise

F) When certain exercise just feels like its not putting stress on my body and mind that it used to no matter how many sets/modifications I add/apply

How important mental focus during repetitions really is ?

A) Significant factor ( If we are truly focused we can constantly improve our technique along with mind muscle connection)

B) Insignificant factor ( even if we are focused , we perform the same amount of reps and therefor time under tension remains the same)

How important is soreness ?

A) Helpful factor (based on it you will determine how/will you perform your next workout )

B) Insignificant factor ( If today is the workout day, do it , remain consistent and done let current soreness distract you)

C) Huge factor (No soreness-no gains ,which means not training hard enough )

Is deload week really that useful ?

A) No ( I dont want to skip/shrink my workouts based on general recommendations)

B) Sometimes ( I will use it if I feel tired during/ between workouts and my recovery just doesnt seem right)

C) Yes ( I have to deload every 4-6 weeks in order to remove all fatique and let my body completely recover)

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Beginner hypertrophy quiz :D

Beginner Hypertrophy Quiz

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