Arnie's Hypertrophy Blue Print
Arnie's Hypertrophy Blueprint Quiz
Test your knowledge about Arnie's legendary approach to hypertrophy training! This quiz dives into the techniques, exercises, and philosophies that have shaped bodybuilding.
- 10 engaging multiple choice questions
- Assess your understanding of Arnie's practices
- Learn more about effective muscle-building strategies
Finish the sentence: “You need to shock the muscle, shock the muscle and shock the muscle with different kinds of..."
CV exercise to shred fat
Training principles
Types of protein
Free weight exercises
What are three exercises for chest that Arnie has always done?
Bench Press, Incline Press and Dips
Incline Press, Dips and DB Flyes
Bench Press, Incline Press and DB Flyes
Cable Flyes, Bench Press and Dips
When considering DB Fly ROM, what does he recommend to go with the “stretch”?
Flex
ROM
Bounce
Power
What exercises did he describe as giving him "back thickness"?
Chins and Pull Ups
Seated Row and Lat Pulldown
Straight Arm Pulldown and Lat Pulldown
Bent Over Row and T-Bar Row
When he talked about "shocking" the biceps with BB Curls, what overload technique was he loosely describing?
Negative Reps
Drop Sets
Rest Pause
Slow Contractions
What did Arnie like about “the Arnie Press”?
It was given his name
It creates a stretch through the rear deltoid
It creates a stretch through the front deltoid
It promotes more triceps involvement
How did Arnie like to do Lat Side Raises?
On a Swiss Ball
With Cables
Laying on a 45 degree angle bench
With alternate sides
Arnie mentions a few effective leg exercises. But ultimately, which one does he recommend works best for quad size?
Squats
Lunges
Deadlifts
Leg Extension
What does he say about the intensity required for every set?
Work your way into the routine so you're maximising muscular potential by the end. The way.
Go all out in every set, don’t save yourself for the next set. Big mistake.
RPE and %RM must be understood. Paramount.
Work towards max as you progress over the final two sets. This is vital.
Why did he look in the mirror every day leading up to comp?
To practice his poses
To work on his smile
To check his hair
To expose his weak points
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