The Great Muscle Building Quiz of Gains! Can You Pass?

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Sit down. Grab your pencil. It’s time to take your final exam. If you pass? The magic world of gains is yours. If you fail? Time to hit the books and read every muscle building article on Tiger Fitness.

Every. Damn. Article.

Study up, sons and senoritas. This ain’t no school yard joke. Education is important, but big biceps are importanter.

Big BicepsChallenge yourself with the following questions. The answers can be found below. Please make sure to list your score in the comments section below.

  • Perfect Score – Gains Level Genius
  • 18 to 19 correct – Master Blaster
  • 16 to 17 correct – The Biceps King
  • 14 to 15 correct – Captain Slow Grow
  • 12 to 13 correct – Plateau Princess
  • 11 and below – No Gains for You!

The Ultimate Quiz of Gains!

Q1 – The primary key to building muscle is?

a) Spotting hot fit chicks when they squat and bench.

b) High volume training and high frequency.

c) Taking gym selfies and posting them on social media.

d) Good exercise selection and progressive overload.

Q2 – The most researched and reliable performance and muscle building supplement is?

a) Creatine

b) Raspberry ketones

c) Glutamine

d) Gamma radiation

Q3 – The king of all exercises is the?

a) Naked mambo

b) Barbell squat

c) Bench press

d) Frog kick

Q4 – Which of the following ISN’T a macronutrient?

a) Protein

b) Carbohydrates

c) Cholesterol

d) Fats

Q5 – Which TWO of the following aren’t typically found in a pre-workout supplement?

a) Bulbus glandis

b) Caffeine

c) Tren

d) Nitrosigine

Q6 – True or False… Arnold Schwarzenegger won the most Olympia titles?

a) True

b) False

Q7 – Which lifter did not use or promote a 5×5 program at some point during their career?

a) Mike Mentzer

b) Reg Park

c) Arnold Schwarzenegger

d) Mark Rippetoe

Q8 – Time under tension refers to?

a) The number of fast twitch muscle fibers that fire during an exercise.

b) The eccentric portion of a lift.

c) The stress you endure when your girlfriend yells at you for living at the gym.

d) The time during a set in which a muscle is not relaxed.

Q9 – The valsalva manuever is?

a) The combination of a superset with a drop set.

b) A pre-workout stretching regimen that assists with hypertrophy.

c) The practice of masturbating after a workout to boost testosterone.

d) A breathing technique that helps with form, safety, and performance.

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Q10 – Which of the following is a current MTS Whey Protein flavor?

a) Choco nut blast

b) Cinnagram

c) New York cheesecake

d) Creaming bananas

Q11 – What is a very impressive arm size for a lean, natural male lifter?

a) 16-17 inches

b) 12-13 inches

c) 14-15 inches

d) 10-11 inches

Q12 – True or False… A pump is required to build muscle?

a) True

b) False

Q13 – In general, muscle protein synthesis levels remain elevated for how many hours after training a muscle?

a) 48 hours

b) 96 hours

c) 108 hours

d) 73.5 hours

Q14 – Which of the following is part of proper deadlift form?

a) Initiating the pull with bent arms.

b) Deadlifting with a rounded lower back.

c) Starting the pull with your hips as high as possible.

d) Having your feet about halfway under the bar.

Q15 – Which of these quotes is from Ronnie Coleman?

a) That’s a peanut butter and salami sammich right there!

b) Yeah buddy!

c) Oops, that wasn’t a fart!

d) You don’t even lift!

Q16 – The two types of hypertrophy are?

a) Testosterone and synthol

b) Sarcoplasmic and myofibrillar hypertrophy

c) Sanskrit and alabaster

d) Cognitive dissonance and internal consistency

Q17 – Which of the following is not typically an ingredient in sleep aid supplements?

a) Moon cookie extract

b) GABA

c) ZMA

d) Melatonin

Q18 – How many heads are there to the triceps muscle?

a) 4

b) 5

c) 3

d) 2

Q19 – It’s best to start your workout with?

a) 10 sets of texting

b) A giant set or triset

c) A heavy compound movement

d) Fascia stretching

Q20 – The best workout is?

a) Anything written by Steve Shaw.

b) The workout you will stick too.

c) Wendler’s 531.

d) Starting Strength.

Bench Press

Answer Key

  1. D
  2. A
  3. B
  4. C
  5. A & C
  6. B
  7. A
  8. D
  9. D
  10. B
  11. A
  12. B
  13. A
  14. D
  15. B
  16. B
  17. A
  18. C
  19. C
  20. B
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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.