Over the past month, I’ve administered a muscle and fitness IQ test to over 113,000 people. This 30-question multiple-choice quiz covers muscle building, strength training, and fat loss. In this breakdown, we’ll explore how well everyone performed and reveal the correct answers. For instance, over 98% correctly identified a caloric deficit as the most important factor for fat loss, which was encouraging.
A less positive surprise was that only 49% knew the anterior deltoids are least active during cable rows, and just 16% answered the refeed question correctly. Despite these challenges, the overall performance was impressive. The average score was 61% (about 18 out of 30), and over 87,000 passed, which is quite commendable given the test’s difficulty.
Only 158 individuals achieved a perfect score, representing about one in every 1,000 participants. The score distribution followed a normal curve, with most scores falling within the 60-70% range. The muscle and fitness IQ test is still available at JeffNippard.com/muscleIQ, divided into easy, medium, and hard levels with 10 questions each. Let’s start with the easy questions.
The first question addresses the most important factor for fat loss, which 98% correctly identified as a caloric deficit. While other factors can influence the size of your deficit, the first law of thermodynamics dictates that fat loss occurs when you consume fewer calories than you expend, regardless of macronutrient ratios or meal timing.
Next, we asked if training to failure is necessary for muscle hypertrophy. 90% correctly answered no. While training to failure might maximize hypertrophy, it’s not essential for stimulating muscle growth. Both failure and non-failure training can be effective, but achieving failure is not a requirement for building muscle.
We also explored the possibility of simultaneous muscle building and fat loss. 96% correctly answered yes, acknowledging the phenomenon of body recomposition, frequently observed in research. While dedicated bulking and cutting phases can be advantageous, recomposition is a realistic goal for many.
The following question asked who would face the greatest challenge achieving body recomposition. 86% correctly identified lean, advanced trainees. As individuals approach their genetic potential, muscle growth becomes increasingly difficult, necessitating a caloric surplus for further progress, making simultaneous fat loss more challenging.
We then inquired about the most scientifically supported supplement for muscle and strength gains. 87% correctly answered creatine monohydrate. While some chose BCAAs, research suggests they don’t enhance muscle protein synthesis beyond complete protein consumption, making them less beneficial, especially with adequate protein intake.
The most practically efficient rep range for muscle building was the next topic. 92% correctly answered 6 to 15 reps. While all rep ranges can stimulate growth, 6-15 reps offer the best balance of volume and recovery, optimizing muscle-building efficiency.
Identifying a muscle not significantly activated during a cable row was another question. The correct answer, anterior deltoids, tripped up some participants. Lats, traps, and biceps are all involved in rowing movements, while anterior deltoids primarily contribute to pushing exercises.
Next, we defined the eccentric phase of a bicep curl. 77% correctly identified it as lowering the weight. Controlling this lengthening phase is crucial for muscle growth.
The primary contributor to muscle growth was the next question. While opinions varied between mechanical tension and muscle damage, the correct answer is mechanical tension. While muscle damage and metabolic stress play roles, scientific consensus points to tension as the primary driver of hypertrophy.
Finally, we asked what RP stands for, with most correctly identifying it as Rating of Perceived Exertion, a subjective measure of effort often based on reps in reserve, where RP 10 represents failure.
Let’s proceed to the medium level questions. The optimal rest period length for hypertrophy was our first inquiry. The correct answer, longer rest periods (greater than 60 seconds), allows for higher training volumes, ultimately leading to greater hypertrophy.
We then explored progressive overload, asking what does not constitute it. Increasing exercise variation, the correct answer, doesn’t guarantee increased stress on the target muscle, making dedicated progression on core exercises more effective.
The relationship between muscle soreness and muscle growth was another topic. Muscle soreness can indicate engagement of the target muscle, but it’s not essential for growth or an indicator of good form.
We presented a scenario involving a lifter aiming for glute development, asking for optimal training frequency. Two to three times per week, the correct answer, balances maximizing gains with adequate recovery.
The optimal Reps in Reserve (RIR) range for maximizing hypertrophy was then addressed. 0-3 RIR emerged as the correct answer, promoting optimal muscle growth stimulation.
We asked which muscle is least activated during a barbell back squat. Hamstrings, the correct answer, experience minimal length change during the exercise, unlike the quads and glutes, which are heavily recruited.
We then considered the optimal weekly set volume for chest growth for an intermediate lifter. 14 sets per week balances maximizing growth with managing recovery, aligning with research-backed recommendations.
The appropriate protein intake for muscle gain in a caloric surplus was also addressed. 1.6 to 2.2 grams per kilogram of body weight (0.7-1 gram per pound) provides sufficient protein for maximizing muscle growth.
We presented an image of an exercise, asking for identification. Meadows row, the correct answer, named after John Meadows, effectively targets mid-traps, rhomboids, and rear delts.
Lastly, we inquired about the joint action depicted in an image. Shoulder abduction, the correct answer, involves lifting the arm away from the body.
Now, let’s dive into the hard level questions. The first question addresses the least likely effect of properly using a lifting belt during a max effort deadlift set. While belts increase lifted weight, lifting speed, and intra-abdominal pressure, they don’t significantly decrease core activity.
Next, we posed a strength standards question, asking for a realistic bench press one-rep max for an experienced lifter. 125 kilos (275 lbs) aligns with intermediate/advanced strength standards for a lifter of that experience and bodyweight.
We explored the application of internal cueing, which involves focusing on specific muscle contractions. This technique can be beneficial for isolation exercises like bicep curls but may hinder performance in compound movements like squats and bench presses.
Then, we asked about the fiber type composition of the soleus muscle. Contrary to some beliefs, the soleus is primarily composed of type I (slow-twitch) fibers, contributing to its role in endurance activities.
We inquired about an activity shown to acutely reduce muscle protein synthesis. Cold water immersion emerged as the correct answer, potentially hindering muscle growth.
Next, we presented a scenario involving an advanced lifter performing an AMRAP (as many reps as possible) set with 80% of their one-rep max on the squat. 7-10 reps represents a realistic rep range for that intensity.
We explored components of metabolism, asking which one encompasses activities like grocery shopping. NEAT (Non-Exercise Activity Thermogenesis), the correct answer, refers to calorie expenditure from daily activities outside of formal exercise.
We presented a training table and asked for periodization type identification. Daily undulating periodization (DUP), the correct answer, involves varying rep ranges within a single week, as shown in the table.
We then examined a 2020 study on refeeds during dieting. The study found that refeeds improved lean mass retention without significantly impacting fat loss, challenging the perception of refeeds as primarily fat loss tools.
Finally, we asked which activity elevates muscle protein synthesis for the longest duration. Weight training, the correct answer, produces a more prolonged muscle protein synthetic response compared to protein feedings, highlighting the importance of training for muscle growth.
