Arnie's Hypertrophy Blue Print

A fitness-themed illustration featuring bodybuilders training in a gym, highlighting various exercises like bench press, squats, and curls, with a focus on muscle hypertrophy and strength training aesthetics.

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

10 Questions2 MinutesCreated by LiftingLion42

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

Arnie's Hypertrophy Blue Print

Arnie's Hypertrophy Blueprint Quiz

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