Overload Techniques

Overload Techniques Quiz

Test your knowledge on advanced overload techniques used in hypertrophy training. This quiz aims to challenge your understanding of various training methodologies that can enhance muscle growth and performance.

Whether you're a personal trainer, fitness enthusiast, or just curious about workout techniques, this quiz is designed for you!

16 challenging questions
Multiple choice format
Instant feedback on answers

16 Questions4 MinutesCreated by LiftingLion47

Which exercise can we easily do Negative Reps with...

Front Squat

Lat Pulldown

Machine Shoulder Press

Seated Cable Row

Matrix training is when we...

Manipulate the load

Manipulate the ROM

Drop the weight after 6 reps

Manipulate exercise selection

In a Drop Set we...

Do a couple of reps at each load from heavy to light

Do a couple of reps from light to heavy

Do 6RM, drop the load slightly and do 2, drop the load slightly and do 2

Go till failure and then drop the weight on the floor

Down n' Up the Rack is when we...

Start with a load at 7/10, do a couple of reps, go a bit heavier, do a couple, and carry this on until forced reps before going half way home

Start with our 6RM and then drop the load slightly and do a couple of reps until we are working at a 7/10

Start with a load at 7/10, do 6 reps and then go heavier and do 6 more, then go heavier until forced reps

Start with a load at 2/10, do a couple of reps, go a bit heavier and do a couple of reps, and continue this until forced reps. Then mirror what you just did but in reverse

In Slow Contractions (and hyperch) we write the tempo a bit different. In the example "5/0/3/1", how many seconds is the eccentric phase?

5 seconds

0 seconds

3 seconds

1 second

Which best describes Rest Pause as an overload technique?

Hit failure at 6, rest 6 seconds and do 6 more

Go to your 12RM, do 2 forced reps, drop the load and wait 5-seconds, then do 6 more, wait another 6 seconds and do 6 more

Have a 60-second rest and pause between exercises in a post exhaustion super set

Go to your 6RM, pause for 5-seconds and do a single rep, pause for 5 seconds and do a single rep, repeat this with the aim to do as many as you did up to failure

An example of a Pre-exhaustion super set is...

Leg Extension into Leg Curl

Leg Extension into Deadlift

Leg Extension into Bulgarian Squat

Leg Extension into Bench Press

An example of a Post-exhaustion super set is...

DB Flyes into Lat Pulldown

DB Flyes into Push Ups

DB Chest Press into Face Pull

DB Chest Press into DB Flyes

The best overload technique to use on a Leg Press would be...

Matrix

Drop Set

Rest Pause

These would all hurt nicely thank you

If we wanted to do Negative Reps on a Leg Curl but had no friends to play with, would we...

Control eccentric phase with 1 leg and concentric with 2

Control concentric phase with 1 and eccentric with 2

Use our hands to pull the pad up and the concentric phase

It can't be done so no deal

What answer best fits the photo?

This man is a hearty client

This Trainer is a Mistress of Torture

This man has been drinking before his workout

TBH, any of the above would work

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Overload Techniques

Overload Techniques Quiz

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