Strength Training Techniques Quiz
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Questions and Answers

What is the correct number of reps for the Overhand Cable Row?

  • 8-10
  • 15-20
  • 10-12 (correct)
  • 5-7

    • The Machine Shoulder Press requires keeping elbows below 90 degrees.

    False

    Describe the negative phase of the Assisted Pull-Up.

    Lean forward, extend your torso, and lower yourself slowly.

    In the Machine Row, perform a slow ______ second negative.

    <p>2-3</p> Signup and view all the answers

    Match the exercise with its primary focus:

    <p>Overhand Cable Row = Lats Machine Shoulder Press = Deltoids Assisted Pull-Up = Back Seated DB Press = Shoulders</p> Signup and view all the answers

    What is the suggested rest time between sets for the Machine Shoulder Press?

    <p>~1-2 min</p> Signup and view all the answers

    Long-length Partials involve a pause at the bottom before lifting.

    <p>True</p> Signup and view all the answers

    What grip is used for the Overhand Cable Row?

    <p>Overhand grip</p> Signup and view all the answers

    What is the recommended RPE for the last set in the Super-ROM Overhand Cable Row?

    <p>9</p> Signup and view all the answers

    The Super-ROM Overhand Cable Row requires a wide grip.

    <p>True</p> Signup and view all the answers

    What is the substitution exercise for the Overhand Cable Row?

    <p>Arm DB Row</p> Signup and view all the answers

    In the Super-ROM Overhand Cable Row, you should lean forward on the ______.

    <p>negative</p> Signup and view all the answers

    Match the exercises with their respective methods:

    <p>Super-ROM Overhand Cable Row = Wide grip and leaning forward Machine Row = Seated and vertical torso Arm DB Row = Free weight with balanced position Seated Cable Row = Cable machine with varied grips</p> Signup and view all the answers

    How many sets are prescribed for the Super-ROM Overhand Cable Row?

    <p>1-2</p> Signup and view all the answers

    The recommended rest time between sets for the Super-ROM Overhand Cable Row is 3-5 minutes.

    <p>False</p> Signup and view all the answers

    What is the purpose of tracking load and reps during workouts?

    <p>To monitor progress and ensure appropriate intensity</p> Signup and view all the answers

    What is recommended if you experience knee pain while performing a sissy squat?

    <p>Substitute with a different exercise</p> Signup and view all the answers

    The sissy squat is considered ineffective for developing the quadriceps.

    <p>False</p> Signup and view all the answers

    What should one do at the bottom of each sissy squat rep for better effectiveness?

    <p>Pause for 1-2 seconds</p> Signup and view all the answers

    During a standing calf raise, you should think about rolling your ankle back and forth on the balls of your ______.

    <p>feet</p> Signup and view all the answers

    Match the following exercises with their target muscle groups:

    <p>Sissy Squat = Quadriceps Standing Calf Raise = Calves Leg Extension = Quadriceps Goblet Squat = Thigh Mass</p> Signup and view all the answers

    How long should you hold a calf static stretch according to the content?

    <p>30 seconds</p> Signup and view all the answers

    The goblet squat is recommended for beginners only.

    <p>False</p> Signup and view all the answers

    What should you allow yourself to do while performing a squat?

    <p>Come up onto your toes and push your knees forward</p> Signup and view all the answers

    What is the recommended number of reps for Exercise 1 in Week 2?

    <p>8-12</p> Signup and view all the answers

    The rest period between sets is recommended to be 2-3 minutes.

    <p>False</p> Signup and view all the answers

    What determines if a second weak point exercise should be performed?

    <p>If the weak point feels tired or sore.</p> Signup and view all the answers

    The last set RPE (Rate of Perceived Exertion) for exercises in Week 2 is around ____.

    <p>9-10</p> Signup and view all the answers

    Match the exercises with their corresponding details.

    <p>Exercise 1 = 3 sets of 8-12 reps Exercise 2 = 2 sets of 8-12 reps Set RPE = Approximately 9-10 Rest Time = 1-3 minutes</p> Signup and view all the answers

    How many sets should be performed for Exercise 1?

    <p>1-3 sets</p> Signup and view all the answers

    The weak point exercises should be chosen from the Weak Point Table in the Hypertrophy Handbook.

    <p>True</p> Signup and view all the answers

    What is the purpose of the Weak Point Table in the program?

    <p>To decide on weak points for targeted exercises.</p> Signup and view all the answers

    What is the main goal of the last set in the Pure Bodybuilding Program?

    <p>To incorporate partial reps if necessary</p> Signup and view all the answers

    The Lying Leg Curl exercise should always reach full contraction on the last set.

    <p>False</p> Signup and view all the answers

    What is the recommended rest duration between sets?

    <p>~1-2 min</p> Signup and view all the answers

    During the Lying Leg Curl, you should prevent your butt from ______ as you curl.

    <p>popping up</p> Signup and view all the answers

    Match the following exercises with their noted techniques:

    <p>Lying Leg Curl = Prevent butt from popping up while curling High-Bar Back Squat = Achieve a deep squat with minimal back rounding Seated Leg Curl = Focus on a full range of motion Nordic Ham Curl = Perform without excessive back rounding</p> Signup and view all the answers

    What should you do if you feel shoulder pain during a lateral raise?

    <p>Point your thumb up or stop at parallel</p> Signup and view all the answers

    What should be adjusted for more quad focus during the exercise?

    <p>Feet position on the platform</p> Signup and view all the answers

    How many sets are recommended for the Lying Leg Curl?

    <p>3</p> Signup and view all the answers

    Using more upper traps is beneficial when breaking parallel during certain exercises.

    <p>True</p> Signup and view all the answers

    Partial reps are only performed if the full squeeze is achieved in the last set.

    <p>False</p> Signup and view all the answers

    What is the recommended rest time between sets of the Bent-Over Reverse Flye?

    <p>~1-2 min</p> Signup and view all the answers

    During a cable upright row, you should feel free to squeeze your upper traps at the ______.

    <p>top</p> Signup and view all the answers

    Match the exercises with their respective techniques:

    <p>Cable Upright Row = Squeeze upper traps DB Lateral Raise = Point thumb up if pain Mechanical Dropset = Perform without resting Reverse Pec Deck = Focus on reverse flye motion</p> Signup and view all the answers

    What is the correct order of actions to be taken after the first 5 reps of the Mechanical Dropset?

    <p>Take 1 step forward and perform another 4 reps</p> Signup and view all the answers

    The DB Flye is performed with a heavier weight to maximize results.

    <p>False</p> Signup and view all the answers

    How many reps should you aim for on all sets during the Mechanical Dropset?

    <p>at least 3 reps or until you hit RPE 9-10</p> Signup and view all the answers

    Study Notes

    The Pure Bodybuilding Program - Important Notes

    • Warm-up should consist of general warm-up and exercise-specific warm-up (5-10 minutes max).
    • Most sets within the program are performed at an RPE (Rate of Perceived Exertion) of 9-10. This means sets should be performed close to failure or to failure.
    • Working sets are divided into Early Sets and Last Sets. Early Sets are generally easier than Last Sets.
    • Each exercise has a demo video to view before starting a workout.
    • A weak point day exists in the program where one should select a weak point from a table and perform 1-2 exercises for that day.

    Warm-up Protocol

    • General warm-up involves 5-10 minutes of light cardio.
    • Dynamic stretches should be incorporated into the warm-up process.
    • Exercise-specific warm-up is performed based on the number of warm-up sets listed in the program.
    • Warmups use a percentage of the planned working weight: 60% for a single warm-up set; a mini pyramid protocol (50%, 70%) for double warm-up sets; and a full pyramid protocol (45%, 65%, 85%) for triple warm-up sets.

    Weak Points Table

    • Provides exercises to focus on specific weak body parts, such as shoulders, lats, quads, glutes, chest, and neck.
    • Each body part has listed exercise options, which should not all be performed in the same day.

    Individual Body Parts

    • Hamstrings: Focus on execution quality rather than increasing volume.
    • Calves: Prioritize proper execution and form over increasing total volume.
    • Mid-Back ("Back Thickness"): Emphasize proper form and squeezing shoulder blades together during exercises.
    • Upper Traps: Execute sets with high effort at the top of each repetition, and consider extra sets if needed.
    • Abs: Focus on diet and exercise execution to reduce abdominal fat. Round the back during crunches.
    • Biceps: A dedicated arm day means additional biceps work is unlikely to be productive.
    • Triceps: A dedicated arm day for the triceps means additional exercises are unlikely to be beneficial.

    Tracking Load and Reps (Tables)

    • Tables show exercises, sets, reps, early/last set RPE, rest time, and substitution options.
    • These tables dictate training volume, intensity, and recommended exercises for each week.
    • Key training parameters like Resting Period Exertion (RPE), repetitions, and techniques for each exercise are detailed.

    Semi-Deload Week (Week 5)

    • In Week 5, the program suggests less intense training to aid recovery. Focus on lighter weights and avoid going to failure.

    Program Phase (Weeks 6, 7, 8, 9, 10)

    • The program changes exercises every week in a phase called Novelty Phase, encouraging muscle growth by challenging muscles.

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    Related Documents

    The Pure Bodybuilding Program - UpperLower PDF

    Description

    Test your knowledge on various strength training techniques and principles with this quiz. Answer questions about exercise specifics, including the Overhand Cable Row, Machine Shoulder Press, and Assisted Pull-Up methods. Explore recommended practices for sets, reps, and rest times in strength training.

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