nutrition
what are the 3 macronutrients
carbs, proteins, fats chicken
what are the 3 main compound movements
squat, bench, deadlift
what is the most researched supplements in sports nutrition
creatine
what is everyone least favorite muscle to train
legs specifically calves
what is the process called that cause muscles to grow after training by repairing microscopic damage and adding new protein to muscle fibers
muscle protein synthesis
how many essential amino acids are there
9
how many main muscles are there in the quadriceps
4
rectus femoris
vastus lateralis
vastus medialis
vastus intermedius
which common supplement is taken preworkout and helps boost energy and blocks adenosine receptors to increase performance and alertness
what does DOMS stand for
delayed onset muscle soreness
what principle states that muscles must be challenged with heavier weights or more volume over time to keep growing
progressive overload
how many calories per gram are in alcohol
7
what is the lowering portion of a movement called?
eccentric phase
what is the main role of L-arginine supplementation
increase nitric oxide production and improve blood flow
(to get better pumps)
what is the "gym bro workout split"
train one muscle group everyday
what is the most prestigious title in bodybuilding
Mr. olympia
which protein source has the highest leucine content per serving?
eggs, chicken, beef or whey
whey protein
what part of the bicep do hammer curls target
brachialis
which supplement taken preworkout makes you feel the tingles
what is the tingling sensation also known as?
beta alanine
paresthesia
what exercise is most known for "ego lifting"
leg press
which cellular structure inside muscle fibers is responsible for producing most of the cell's ATP through aerobic metabolism
mitochondria
when you eat fat your body produces bile, what organ produces bile and where is it stored
liver produces bile and its stored in the gallbladder.
where is the biceps femoris muscle located
hamstring
which mineral is critical for over 300 enzymatic reactions in the body
magnesium
what meal is every bodybuilder known for eating
chicken and rice
which energy system primarily fuels short explosive lifts lasting about 1-10 seconds such as heavy squats or bench press
the ATP-PC (phosphagen) system