Looking to get “shredded”? Find out if you’re doing your muscle-building routine right with this short quiz.

TEXT: ALYWIN CHEW

1. The best formula for muscle growth is:

A) Always lift the heaviest weights you can manage for as many repetitions as possible
B) Rely on light weights and perform as many repetitions per set as possible
C) Mix things up – varying the weights and repetitions will boost growth
D) Train at least five times a week and eat lots of red meat

2. Which of the following statements is true?

A) Your diet should primarily consist of protein if you want to grow your muscles
B) It is important to consume carbs when trying to gain muscle
C) Polyunsaturated and monounsaturated fats are bad for the body
D) It’s okay to pop some painkillers before the workout to power through the pain

3. What’s an optimal daily protein intake for someone on a quest to build muscle?

A) Between 1g and 1.5g of protein per pound of body weight
B) 10g of protein per meal
C) Seven egg whites per day
D) There’s no such as too much protein!

4. Which of these are myths about gaining muscle?

A) Don’t do cardio at all – all that running will counter your muscle gains
B) All types of fats are bad for the body and should be avoided like the plague
C) Using free weights is more effective than using the weight machines
D) All of the above

5. The best time to refuel after a workout session is:

A) Within 30 minutes
B) Within 90 minutes
C) After two hours
D) Before bed

6. What is the rule of thumb for weight training?

A) More repetitions, fewer sets; more sets, fewer repetitions
B) Training is not effective unless you’re exhausted
C) Train the same body part every day for maximum efficiency
D) Training on an empty stomach yields the best gains

7. Testosterone helps with muscle growth, but cortisol does the opposite. How can we avoid cortisol overload?

A) Rest well – get between seven and eight hours of sleep every day
B) Avoid stress – cortisol is also known as the stress hormone
C) Don’t overdo your cardio, and keep your workouts to under an hour
D) All of the above

8. Which of these statements is false?

A) It’s fine to train through soreness, but never train through pain
B) Cardio workouts like running and cycling can be beneficial for muscle gain
C) Protein shakes are an effective meal replacement that help to boost muscle growth
D) You should cap the number of workouts at four per week

9. What should you not do before a tough weight training session?

A) Perform dynamic stretching exercises
B) High-intensity cardio training to warm up
C) Have a snack to ensure your body has enough fuel for the workout
D) Ensure you are sufficiently hydrated

10. What should you do to prevent injuring yourself during a workout?

A) Incorporate core training – a strong core helps prevent poor form during workouts
B) Cross train – engaging in a different workout will give your muscles a break to recover
C) Hit the gym regularly instead of cramming everything in one session
D) All of the above

ANSWERS: 1(C),  2 (B), 3 (A), 4 (D), 5 (A), 6 (A), 7 (D), 8 (C), 9 (B), 10 (D)