How To Build Muscle (Explained In 5 Levels) Quiz YOUTUBE

What is the most basic requirement for building muscle according to Level 1?

• Run daily and eat vegetables

• Swim and eat carbohydrates

• Lift weights and eat protein

• Do yoga and drink water

Answer explanation

The most basic requirement for building muscle is to lift weights and eat protein. Weightlifting stimulates muscle growth, while protein provides the necessary building blocks for muscle repair and growth.

What is the adaptive response when you lift weights?

• Muscles disappear

• Muscles stay the same

• Muscles get bigger

• Muscles get smaller

Answer explanation

When you lift weights, your muscles undergo stress, leading to micro-tears. The body repairs these tears, resulting in muscle hypertrophy, which means muscles get bigger. Therefore, the correct answer is 'Muscles get bigger'.

What are the building blocks of muscle?

• Amino acids

• Fats

• Vitamins

• Carbohydrates

Answer explanation

Amino acids are the fundamental building blocks of muscle tissue. They are essential for muscle growth and repair, while fats, vitamins, and carbohydrates serve different roles in the body.

What is the concept of 'Progressive overload'?

• Increasing stress on muscles over time

• Decreasing weight over time

• Avoiding weight training

• Maintaining the same weight

Answer explanation

The concept of 'Progressive overload' refers to gradually increasing stress on muscles over time to enhance strength and performance. This is essential for muscle growth and adaptation, making 'Increasing stress on muscles over time' the correct choice.

What is a good protein intake target for muscle gain?

• 1.5 to 2 grams per pound

• 1.2 to 1.5 grams per pound

• 0.7 to 1 gram per pound

• 0.5 to 0.7 grams per pound

Answer explanation

For muscle gain, a protein intake of 0.7 to 1 gram per pound is generally recommended. This range supports muscle repair and growth effectively, making it the best choice among the options provided.

What is the recommended protein intake for someone who is 5'9" tall?

• 225 grams

• 200 grams

• 175 grams

• 150 grams

Answer explanation

The recommended protein intake varies, but for someone who is 5'9", 175 grams is a common guideline for active individuals aiming for muscle maintenance and growth. This makes 175 grams the correct choice.

What is considered more important for muscle growth than diet?

• Meditation

• Cardio exercises

• Resistance training

• Stretching

Answer explanation

Resistance training is crucial for muscle growth as it directly stimulates muscle fibers, leading to hypertrophy. While diet supports this process, the act of lifting weights is more essential for building muscle.

What is the mainstream scientific consensus on how hard sets should be pushed?

• Never push to failure

• Leave 5-6 reps in the tank

• Leave 2-3 reps in the tank

• All sets to failure

Answer explanation

The mainstream scientific consensus suggests leaving 2-3 reps in the tank to optimize performance and recovery, balancing intensity and safety, rather than pushing all sets to failure or leaving too many reps in reserve.

What does 'volume' refer to in weight training?

• The duration of workouts

• The number of rest days

• The amount of work done

• The number of meals per day

Answer explanation

In weight training, 'volume' refers to the amount of work done, typically measured by the total number of sets and repetitions performed. This is crucial for muscle growth and strength development.

What is the suggested range of sets per body part per week?

• 20 to 30 sets

• 5 to 10 sets

• 30 to 40 sets

• 10 to 20 sets

Answer explanation

The suggested range of sets per body part per week is 10 to 20 sets. This amount is generally considered effective for muscle growth and recovery, making it the optimal choice among the options provided.