Muscle Anatomy
This muscle group, nicknamed the "quads," sits on the front of your thigh.
What is the quadriceps?
This Austrian-born bodybuilder won Mr. Olympia seven times before becoming an actor and governor of California.
Who is Arnold Schwarzenegger?
This macronutrient is the building block of muscle.
What is protein?
Adults generally need this range of hours of sleep per night.
What is 7 to 9?
Lowering a weight under control, like the descent of a squat, is this type of muscle contraction.
What is an eccentric contraction?
This large, V-shaped back muscle, called the "lats" for short, gives the back its width.
What is the latissimus dorsi?
Founded by Joe Weider in 1965, this is bodybuilding's most prestigious contest.
What is Mr. Olympia?
Each gram of protein contains this many calories.
What is 4?
This type of stretching uses controlled movement, such as leg swings, and is best done before a workout.
What is dynamic stretching?
Research shows muscle growth can happen across a wide range of rep counts, as long as sets are taken close to this point.
What is failure (muscular failure)?
This arm muscle has three heads: long, lateral, and medial.
What is the triceps?
This eight-time Mr. Olympia and former police officer is famous for yelling "Light weight, baby!"
Who is Ronnie Coleman?
This branched-chain amino acid, abundant in whey, is a key trigger of muscle protein synthesis.
What is leucine?
This cylindrical tool is used for self-myofascial release.
What is a foam roller?
In training jargon, "RIR" stands for this, the number of additional reps you could have done at the end of a set.
What is reps in reserve?
This group of four muscles and their tendons stabilizes the shoulder joint.
What is the rotator cuff?
This Venice, California gym, opened by Joe Gold in 1965, became known as the "Mecca of Bodybuilding."
What is Gold's Gym?
One of the most researched supplements, it helps regenerate ATP for short, explosive efforts.
What is creatine?
Peaking 24 to 72 hours after a new or hard workout, this soreness is abbreviated DOMS.
What is delayed onset muscle soreness?
Henneman's size principle says that motor units are recruited in this order during a contraction.
What is smallest to largest?
The largest muscle in the human body, it's the main target of the hip thrust.
What is the gluteus maximus?
This 1977 documentary followed Arnold and Lou Ferrigno as they prepared for the 1975 Mr. Olympia.
What is Pumping Iron?
Found in foods like oats, beans, and broccoli, this carbohydrate isn't digested by the body, but it supports gut health and helps you feel full.
What is fiber?
Chronically high levels of this stress hormone from the adrenal glands can hinder muscle growth and recovery.
What is cortisol?
This protein complex, abbreviated mTOR, is the master regulator that switches on muscle protein synthesis in response to lifting and amino acids.
What is the mechanistic target of rapamycin?