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Quiz about Building Beautiful Bulging Biceps
Quiz about Building Beautiful Bulging Biceps

Building Beautiful Bulging Biceps Quiz


Remember your days as a 6 year old and you and your buddies "made a muscle"? You flexed your arm and showed off your biceps! This little muscle is often the one that catches eyes first! What can we do to build it up?

A multiple-choice quiz by woofi. Estimated time: 6 mins.
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Author
woofi
Time
6 mins
Type
Multiple Choice
Quiz #
111,621
Updated
Dec 03 21
# Qns
10
Difficulty
Average
Avg Score
6 / 10
Plays
1776
- -
Question 1 of 10
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? Hint


Question 2 of 10
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? Hint


Question 3 of 10
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? Hint


Question 4 of 10
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.


Question 5 of 10
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? Hint


Question 6 of 10
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? Hint


Question 7 of 10
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? Hint


Question 8 of 10
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. Hint


Question 9 of 10
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? Hint


Question 10 of 10
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? Hint



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Quiz Answer Key and Fun Facts
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?

Answer: Both Triceps and Deltoids

The triceps muscle works opposite your biceps and actually is a much larger muscle. It contributes more to the circumference of your upper arm than your biceps. The deltoid is your shoulder muscle, which adds to the bulk of your upper arm when properly developed. All three have to be trained to get those monster upper arms!
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?

Answer: 5 minutes of cardio on the treadmill

In any workout, you need to get a good general warm-up - 5 minutes on a treadmill or cross trainer (elliptical machine) works nicely. Only after that, do one or two sets of light reps to warm up your biceps. Warming up triceps won't hurt either. Starting off your workout with ultra heavy weights is a common source of injuries. Remember with any workout - Warm up your body first, and then warm up the body part you are planning to exercise.
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?

Answer: Don't worry about going "heavy". Women just don't get big like that.

Normally, women can train in much the same way as a man. A man's body manufactures testosterone, which is a significant factor in building muscle mass. Women naturally manufacture estrogen, which builds other things. Women, no matter how hard they train, will not get as big and muscular as men - at least without artificial, and often illegal, means. Muscle may atrophy, but cannot turn into fat any more than lead can be turned into gold. Women need strength just like men, and like men, women lose muscle mass every year that they age unless they combat it by exercising. Should a woman gain a little more muscle mass than she desires, she can always cut back at that time.
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.

Answer: True

When training multiple muscle groups, the general rule is that you start with the largest groups and work toward the smallest. If you train your biceps first, you may not have the arm strength afterward to train your back properly. Biceps are also trained with triceps in a single workout, and others train biceps with legs, since legs and biceps are independent.

The back/biceps combination is a frequently recommended combination, however.
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?

Answer: Pyramid Sets

Using pyramid sets has the advantage of building up to 2 or so very heavy sets. The first set is not ordinarily taken to exhaustion, or to the point you cannot do one more rep. The subsequent sets should take you to exhaustion by the time you reach the recommended number of reps.

This is one reason to keep a notebook when working out - so you can keep track of the correct weights to use.
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?

Answer: Slow reps with squeeze at the top

Each repetition should be fairly slow and deliberate going up, with a strong squeeze of the biceps at the top of the movement, and a slightly slower return to the starting position, without letting the pressure off your biceps during your sets. Do not rush through your sets - it should take about 10 minutes to do about 4 sets, with a one-minute break between each set.

The squeeze at the top is vital to proper form.
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?

Answer: Stop

Stop and put the heavy weight down, gently, and re-rack it. Make a note in your daily log to use a lighter weight next time. Switching to a lighter weight at this point is not that effective because your form and concentration has been broken. You may wish to do a proper 4th set with the lighter weight, but after the normal 60-second rest. Screaming, grunting, and groaning will make you look like, well, never mind. Do not cheat on your form whatsoever. Form is everything, because without it you lose the focus on the muscle group you are attacking. Leave the concept of "cheat sets" to the pros - you will probably just strain your back, or worse.
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.

Answer: Arm almost fully extended to fully contracted (Squeeze)

To achieve the full range of motion, the arm should be extended almost all the way, but not so much that tension is relaxed from the biceps. The weight should be raised to the top slowly and deliberately until you can squeeze the muscle. Fully extending the arm 1) defeats the need to keep tension on the muscle at all times, and 2) can put undue strain on the connective tissues, which can lead to injury. Half or 3/4 extensions will not properly develop the lower part of the biceps (nearest the elbow). Failure to squeeze at the top allows the muscle to relax at the top, again minimizing results.
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?

Answer: Concentration curls

Concentration curls are dumbbell exercises often performed seated with the elbow resting against the knee and add to the peak, or height, of your biceps muscle. Preacher curls make use of a special bench that allows virtually no cheating on the exercise. Properly used, it helps fill out the biceps - especially the lower biceps. Straight barbell curls are similar to cambered bar curls, but with the advantage that you can concentrate on inner or outer biceps by varying the width of your grip. Alternate dumbbell curls can be done seated or standing, involve supination (a turning motion) and are good for general mass building.
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?

Answer: all of these are possible

For most people, a maximum of 12 total sets of biceps exercises in one session is about right and any more than two sessions a week is probably excessive. The biceps is a relatively small muscle, and overtraining is quite common! One of the symptoms of overtraining is, sometimes, slight atrophy of the muscle. You should have noticed that your strength was not improving much over the six months, and that is a clue you are overtraining. Also, bad form is extant in gyms. Good form is everything! Without it, your results won't be what you want. Bad form also leads to injury. Proper intake of nutrition and proper rest are both needed. Bodybuilders often try for nine hours of sleep every night, because that is when the muscles rebuild after the day's workout. PLEASE NOTE: I hope that you have enjoyed this overview of training the biceps muscle, but there is no substitute for doing your own research along with working out with a knowledgeable friend or professional.
Source: Author woofi

This quiz was reviewed by FunTrivia editor crisw before going online.
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