Building Beautiful Bulging Biceps

15 Points Per Correct Answer - No time limit  

1. You and your girlfriend popped into the Firehouse for a quick lunch during your Venice Beach vacation. You notice your girlfriend can't keep her eyes of some of the many bodybuilders who frequent the place after a good workout. She sees guys wearing short sleeve shirts with sleeves that are stretched to the max by their upper arms. Your short sleeves, on the other hands, are flapping in the wind. What muscle(s), other than the biceps, contribute(s) to fully filling out the sleeves on your short sleeve shirt? Both Triceps and Deltoids Deltoids Triceps Neither Triceps or Deltoids

2. You finish lunch quickly and you and your girlfriend decide to venture into the world-famous Gold's Venice Beach and get in a quick biceps workout. You don your official Gold's tank top and workout pants, and begin your workout. Where do you start? 20 light reps of the triceps (opposing muscle) 20 reps with a light barbell for warmup 5 minutes of cardio on the treadmill a quick test of strength curling a pair of very heavy dumbells

3. Your girlfriend is going to join in the workout with you! Of course she is scared that she will develop 20" upper arms so she decides NOT to do heavy weights; rather she opts for lots of reps with very low weights. How should you respond? Don't worry about going "heavy". Women just don't get big like that. Good idea! Besides, if you get big biceps, they will just turn into fat when you get old! Good idea, hon! I am not into bulging biceps on my gals! Just do cardio - you don't need muscles anyway.

4. Most people train more than one muscle group at a time. You ask for a little advice from the 6'2" 275 lb. behemoth working out next to you, and he recommends working out your back as well if training another muscle group in the same session. (True/False) You should normally work out your back before you start on your biceps when training both groups. True False

5. You are now ready to blast your biceps! Again, you ask another huge bodybuilder for advice, and he says to start with one light set - 15 reps or so, then do a heavier set - say 10-12 reps, then an even heavier set - topping out at about 8 reps, and then a final set with about 6 reps. This style is called what? Stacking Sets Pyramid Sets Heavy Sets Increasing Sets

6. You decide to follow his advice and start with a fairly light barbell. You pick up one that is about 60% of your maximum weight, which is fine for your first set if you are training as described in Question 5. You have a choice between using a straight barbell or a cambered barbell (that's the one with "w" shaped bar). While both work very well, you pick the cambered barbell because it helps concentrate the effort on the center of the biceps. Your back is straight, your legs are slightly bent with feet shoulder width apart, and the barbell is gripped firmly in the appropriate place. What best describes your repetition? Fast reps with squeeze at the top Slow reps with squeeze at the top Fast reps with no squeeze at the top Slow reps with no squeeze at the top

7. You arrive at your final set and get to the third repetition on your way to a total of 6 reps. You just can't do it, so what do you do? Continue to 6 reps, but cheat on your form to get there. Concentrate REALLY hard and scream like a banshee to get to that 6th rep. Immediately switch out to a lower weight to finish your 6 reps Stop

8. The "range of motion" is the range of the movement between the bottom of each rep to the top of the rep. This concept applies in all exercises. Which is the proper range of motion for most biceps exercises. Arm fully extended to fully contracted (Squeeze) Arm 3/4 extended (elbow 135°) to arm 1/4 extended (elbow 45°) Arm half extended (elbow 90°) to fully contracted (Squeeze) Arm almost fully extended to fully contracted (Squeeze)

9. Now that you have an idea of form, you are faced with a cornucopia of possible exercises with all kinds of equipment. At your disposal you will find barbells, dumbbells, cables, and biceps machines. You want to select some exercises that will primarily add bulk to your biceps. You already know that the exercises to help your biceps "peak" will be done after your mass-building exercise. Which of these is NOT a mass-building exercise, but primarily used for building nice peaks? Seated Alternate Dumbbell Curls Concentration curls Straight Barbell Curls Preacher Curls

10. You are so pleased with your work out, and you really want to impress your girlfriend, so you bump up your biceps workout to doing several sets of several exercises as part of your daily workout. After six months, you measure your upper arm and it is the same 13" it was when you measured it at the beginning of your training! What most likely happened? your form was not correct all of these are possible. your nutrition and rest cycles were inadequate You overtrained