What is your Muscle IQ?

Are you more knowledgeable than the average person about fitness? Let's find out!

Level 1: Easy

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1. What is the most important factor for losing fat?

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2. Do you need to train to muscular failure to stimulate hypertrophy?

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3. Is it possible to build muscle and lose fat at the same time?

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4. Who would have the hardest time achieving body recomposition (gaining muscle while losing fat)?

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5. Which of the following supplements has the most scientific support for muscle and strength gain? 

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6. What is the most practically efficient rep range for building muscle?

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7. Which muscle is not significantly activated by the exercise shown below?
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8. Which of the following describes the important “eccentric phase” on a bicep curl?

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9. Which of the following factors contributes the most to muscle growth? 

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10. What does RPE stand for?

Well done! Let's move on to Level 2: Medium

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11. Which rest period length tends to be better for hypertrophy?

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12. Which of the following would not count as a form of progressive overload?

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13. Muscle soreness...

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14. Noelle is a late-beginner/early-intermediate lifter who wants to build full-body strength and muscular size, with an emphasis on glute development. Assuming she does multiple exercises for multiple sets for her glutes each workout, how many days per week should she train her glutes to maximize gains without seriously risking recovery issues?

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15. Which RIR range is most likely to optimize hypertrophy?

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16. For an average lifter using standard technique, which of the following muscles is least activated by the barbell back squat?

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17. Billy is an intermediate lifter who has been weight training for almost 4 years. He really wants to grow his chest. Assuming he is taking most sets close to failure, how many sets per week should he do to give him the best muscular gains without seriously risking recovery issues?

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18. Which is the most appropriate protein recommendation for an average lifter in a caloric surplus whose primary goal is to gain muscle?

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19. Which exercise is shown in the image below?
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20. What is the joint action shown in the exercise below?
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You're almost finished! Let's move on to Level 3: Hard

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21. You’re programmed to do a max effort set of 4-6 reps on the deadlift. If you put on a lifting belt and use it properly, which of the following is least likely to occur?

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22. Michael weighs 80 kg (176 lbs) and has been training seriously for almost 5 years. He bench presses 2x per week with good technique and uses structured progressions to increase his strength over time. Assuming he has “average genetics” for strength and is dedicated to the gym, how much should he realistically be able to bench press for a 1 rep max?

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23. “Internal cueing” would be most appropriate for which exercise from a hypertrophy standpoint?

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24. What is the average fiber type composition of the soleus muscle of the calves?

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25. Which of the following activities has been shown to acutely reduce muscle protein synthesis?

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26. Rachael is an advanced-level lifter who has been training for both strength and size for almost 10 years. On an AMRAP set, roughly how many reps would you expect her to hit with 80% of her daily 1 rep max on the squat?

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27. Which component of metabolism refers to activities like bringing in the groceries and is a major factor in metabolic adaptation to weight loss?

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28. What type of periodization is shown in the table below?
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29. A 2020 paper from Campbell et al has been called the “first bodybuilding refeed study”. In this study, one group dieted continuously and another group used 48 hour refeeds over a 7 week dieting period. Which of the following was a finding in the refeed group?

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30. Which of the following would cause muscle protein synthesis to be elevated for the longest period of time?

The average score is 61%