Podcast
Questions and Answers
What is the correct number of reps for the Overhand Cable Row?
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.
The Machine Shoulder Press requires keeping elbows below 90 degrees.
False (B)
Describe the negative phase of the Assisted Pull-Up.
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.
In the Machine Row, perform a slow ______ second negative.
Match the exercise with its primary focus:
Match the exercise with its primary focus:
What is the suggested rest time between sets for the Machine Shoulder Press?
What is the suggested rest time between sets for the Machine Shoulder Press?
Long-length Partials involve a pause at the bottom before lifting.
Long-length Partials involve a pause at the bottom before lifting.
What grip is used for the Overhand Cable Row?
What grip is used for the Overhand Cable Row?
What is the recommended RPE for the last set in the Super-ROM Overhand Cable Row?
What is the recommended RPE for the last set in the Super-ROM Overhand Cable Row?
The Super-ROM Overhand Cable Row requires a wide grip.
The Super-ROM Overhand Cable Row requires a wide grip.
What is the substitution exercise for the Overhand Cable Row?
What is the substitution exercise for the Overhand Cable Row?
In the Super-ROM Overhand Cable Row, you should lean forward on the ______.
In the Super-ROM Overhand Cable Row, you should lean forward on the ______.
Match the exercises with their respective methods:
Match the exercises with their respective methods:
How many sets are prescribed for the Super-ROM Overhand Cable Row?
How many sets are prescribed for the Super-ROM Overhand Cable Row?
The recommended rest time between sets for the Super-ROM Overhand Cable Row is 3-5 minutes.
The recommended rest time between sets for the Super-ROM Overhand Cable Row is 3-5 minutes.
What is the purpose of tracking load and reps during workouts?
What is the purpose of tracking load and reps during workouts?
What is recommended if you experience knee pain while performing a sissy squat?
What is recommended if you experience knee pain while performing a sissy squat?
The sissy squat is considered ineffective for developing the quadriceps.
The sissy squat is considered ineffective for developing the quadriceps.
What should one do at the bottom of each sissy squat rep for better effectiveness?
What should one do at the bottom of each sissy squat rep for better effectiveness?
During a standing calf raise, you should think about rolling your ankle back and forth on the balls of your ______.
During a standing calf raise, you should think about rolling your ankle back and forth on the balls of your ______.
Match the following exercises with their target muscle groups:
Match the following exercises with their target muscle groups:
How long should you hold a calf static stretch according to the content?
How long should you hold a calf static stretch according to the content?
The goblet squat is recommended for beginners only.
The goblet squat is recommended for beginners only.
What should you allow yourself to do while performing a squat?
What should you allow yourself to do while performing a squat?
What is the recommended number of reps for Exercise 1 in Week 2?
What is the recommended number of reps for Exercise 1 in Week 2?
The rest period between sets is recommended to be 2-3 minutes.
The rest period between sets is recommended to be 2-3 minutes.
What determines if a second weak point exercise should be performed?
What determines if a second weak point exercise should be performed?
The last set RPE (Rate of Perceived Exertion) for exercises in Week 2 is around ____.
The last set RPE (Rate of Perceived Exertion) for exercises in Week 2 is around ____.
Match the exercises with their corresponding details.
Match the exercises with their corresponding details.
How many sets should be performed for Exercise 1?
How many sets should be performed for Exercise 1?
The weak point exercises should be chosen from the Weak Point Table in the Hypertrophy Handbook.
The weak point exercises should be chosen from the Weak Point Table in the Hypertrophy Handbook.
What is the purpose of the Weak Point Table in the program?
What is the purpose of the Weak Point Table in the program?
What is the main goal of the last set in the Pure Bodybuilding Program?
What is the main goal of the last set in the Pure Bodybuilding Program?
The Lying Leg Curl exercise should always reach full contraction on the last set.
The Lying Leg Curl exercise should always reach full contraction on the last set.
What is the recommended rest duration between sets?
What is the recommended rest duration between sets?
During the Lying Leg Curl, you should prevent your butt from ______ as you curl.
During the Lying Leg Curl, you should prevent your butt from ______ as you curl.
Match the following exercises with their noted techniques:
Match the following exercises with their noted techniques:
What should you do if you feel shoulder pain during a lateral raise?
What should you do if you feel shoulder pain during a lateral raise?
What should be adjusted for more quad focus during the exercise?
What should be adjusted for more quad focus during the exercise?
How many sets are recommended for the Lying Leg Curl?
How many sets are recommended for the Lying Leg Curl?
Using more upper traps is beneficial when breaking parallel during certain exercises.
Using more upper traps is beneficial when breaking parallel during certain exercises.
Partial reps are only performed if the full squeeze is achieved in the last set.
Partial reps are only performed if the full squeeze is achieved in the last set.
What is the recommended rest time between sets of the Bent-Over Reverse Flye?
What is the recommended rest time between sets of the Bent-Over Reverse Flye?
During a cable upright row, you should feel free to squeeze your upper traps at the ______.
During a cable upright row, you should feel free to squeeze your upper traps at the ______.
Match the exercises with their respective techniques:
Match the exercises with their respective techniques:
What is the correct order of actions to be taken after the first 5 reps of the Mechanical Dropset?
What is the correct order of actions to be taken after the first 5 reps of the Mechanical Dropset?
The DB Flye is performed with a heavier weight to maximize results.
The DB Flye is performed with a heavier weight to maximize results.
How many reps should you aim for on all sets during the Mechanical Dropset?
How many reps should you aim for on all sets during the Mechanical Dropset?
Flashcards
Last-Set Intensity
Last-Set Intensity
The part of the exercise where you experience the most tension and focus on increasing the challenge.
Substitution
Substitution
Using a different exercise to target the same muscle group when the primary exercise becomes too difficult.
Load
Load
The weight used for each set of an exercise.
Reps
Reps
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Technique
Technique
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Rest
Rest
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RPE
RPE
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Partials
Partials
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Overhand Cable Row
Overhand Cable Row
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Assisted Pull-Up
Assisted Pull-Up
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Dropset
Dropset
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Cable Shoulder Press
Cable Shoulder Press
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Seated DB Shoulder Press
Seated DB Shoulder Press
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Lat Pulldown
Lat Pulldown
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Long-Length Partials
Long-Length Partials
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Slight Pause at Bottom
Slight Pause at Bottom
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Mechanical Dropset
Mechanical Dropset
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Breaking Parallel
Breaking Parallel
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Super-ROM Overhand Cable Row
Super-ROM Overhand Cable Row
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Rate of Perceived Exertion (RPE)
Rate of Perceived Exertion (RPE)
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A2: Sissy Squat
A2: Sissy Squat
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Standing Calf Raise
Standing Calf Raise
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Leg Press Calf Raise
Leg Press Calf Raise
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Donkey Calf Raise
Donkey Calf Raise
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Calf Static Stretch
Calf Static Stretch
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Adduction
Adduction
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Weak Point Table
Weak Point Table
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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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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.
