Body measurements in bodybuilding: how to do at home?

The content of the article:

Visual assessment of progress in bodybuilding is extremely subjective. Many athletes want more accurate results to track the effectiveness of their workouts. This is an interesting enough topic to make an article on it. Thus, today you will learn how to take body measurements at home in bodybuilding. This, in turn, will help you track your growth and make appropriate adjustments to the training process or nutrition.

Are there ideal body proportions?

Not many people who visit fitness centers just want to get rid of a few keels or increase the volume of the biceps by a couple of centimeters. Everyone wants to look attractive, which makes the topic of ideal body proportions eternal. In relation to bodybuilding, it is even more relevant. This suggests the very name of this sport, which can be translated as "building the body."

Let's not talk now about the fact that modern professional bodybuilding has shifted towards the volume of muscles. Agree that the person whose body proportions are closer to ideal looks more attractive. Unfortunately, there is often a significant disproportion in muscle development among trainees. It is possible to list the possible options for a long time, but we will not do this.

Just take a closer look at yourself and those around you. Surely you will find confirmation of our words. We are talking about the fact that some athletes believe that since they do not plan to perform, then it is not necessary to attach special importance to the proportions of the body. We can agree with this, but only partially. You must understand that proportions are of the utmost importance in terms of the results that you can achieve in accordance with the characteristics of your body.

If you begin to follow the development of all the muscles of the body, then your training process will become more conscious and effective. First of all, this will allow you to avoid serious mistakes when drawing up a program of classes in the gym. If, say, you do not pay attention to the muscles of the legs at all, then you will not be able to pump up big biceps or beautiful breasts. However, let's move on to the main topic of our conversation - how to take body measurements in bodybuilding at home?

Body proportions in bodybuilding in digital form

Numbers determine a lot in our lives, and body proportions are no exception. Any process or object can be described by one formula or another. Applied to the body, this is the golden ratio. Using this number, you can describe all the proportions of the human body, say, the ratio of the length of the limbs and torso. If we return to the numbers, then the golden ratio is the following ratio: 1 to 1.618.

For example, we take the length of your thigh as a unit, then the lower leg and leg should be 1.618 of this parameter. Man is a rational being and our body strives for harmony in all matters. Unconsciously, we judge the beauty of the body precisely on the basis of the golden section. Returning to bodybuilding, all of the above suggests the need to pump each muscle group, not to approach this issue selectively.

One of the most obvious steps in this direction is to change the ratio of the waist and shoulder girdle. Many professional bodybuilders at the initial stage of their career make it the optimization of the waist-shoulder ratio to 1: 1.618, which, by the way, is called the Adonis index. If you have a lean physique, then it will be much easier for you to increase the size of the shoulder girdle. But endomorphs should first take care of their waist.

To achieve ideal proportions, you must first decide on your basic golden ratio. Only after that it is worth starting to draw up a training plan. It is quite obvious that all visitors to the halls have unique features of the body structure and differ in the level of training. In this regard, the pelvis will be the optimal starting point when calculating ideal proportions. Most often, this part of the body is the most massive in the human body.

With girls, everything is quite simple and the well-known "90-60-90" continues to be the perfect combination. Men are more and more confused and now you will see this:

1. The ratio of the circumference of the pelvis and chest is 9 to 10. For example, if your pelvis is 90 centimeters in girth, then your chest should be 100 centimeters.
2. The circumference of the neck relative to the chest will be 38 percent - the chest is 100 centimeters, then the neck is 38.
3. The circumference of the forearms relative to the chest is 30 percent - with a chest coverage of 100 centimeters, the forearms should be 30 in size.
4. Calf circumference - 60% of the size of the thigh or 40 percent of the circumference of the pelvis.
5. Waist circumference - 70 percent of the chest circumference.
6. Thigh coverage - 60 percent of the pelvic circumference.

How to take body measurements in bodybuilding?

Having dealt with the optimal ratios of various parts of the body, let's find out how to take body measurements at home in bodybuilding. Let's start with two simple rules that you have to follow:

1. To measure the size of the body, use a regular centimeter tape.
2. It is worth carrying out the procedure in the morning, when the muscles are in a relaxed state after sleep.

Sometimes athletes claim that their measurements are constantly changing. This is due to the fact that the procedure is carried out at different times of the day. For example, if you measure the muscles immediately after a workout, the results will be overshadowed, since the blood has not yet left the tissues. To avoid significant fluctuations in the results, we will give a few recommendations.

Don't pull the tape too tight, but don't let it sag either.

No need to exaggerate or downplay your achievements. Athletes often try to make themselves look better than they really are. For this, various techniques are used, for example, the stomach is drawn in or air is drawn into the lungs. Of course, this way you can quickly get to the cherished parameters, but why deceive yourself?

Measurements must be taken in the same place a couple of times

To get the most accurate results, the procedure should be carried out several times. In addition, it is important to measure in the same place. Find some kind of identifier on each part of the body, such as a mole. As a result, it will be easier for you to take measurements, and the results obtained will be as accurate as possible.

Keep a diary of measurements and a photo album

Don't forget to take three-angle photos of yourself every two or three months. This will be a great addition to dry numbers, because visual assessment is also important.

Using these approaches, you will be able to better control your progress and make the necessary changes to the training program. At first, all this may seem like a waste of time to you, but as soon as you notice the first results of your studies, the situation will change. The answer to the question of how to take body measurements at home in bodybuilding will not be complete without voicing the main places of the procedure:

1. Ankle- while standing on straightened legs, measure the thinnest place.
2. Shin- the leg to be measured must be placed on the toe and the procedure carried out at the widest point of the calf muscle.
3. Hip- put the working leg slightly forward and measure under the buttocks in the upper third of the thigh.
4. Taz- this part of the body of our body is quite difficult to measure, and you can not do it.
5. Waist- in a standing position on straightened legs, exhale calmly. In this case, the hands should be lowered down. The procedure is carried out in the narrowest place.
6. Breast- the position for taking measurements is similar to the previous one, and the procedure is performed at the widest point. Men should also grab the latissimus dorsi.
7. Biceps- clench your palm into a fist and raise your elbow joint to shoulder level. Measure the widest part of the biceps, namely its peak.
8. Neck- slightly raise your head and carry out the procedure at the base of the Adam's apple.
9. Forearm- squeeze the brush into a fist, turning it in the opposite direction from the body. Tighten the muscles by bending the elbow joint at a right angle. The measurement is taken at the widest point.
10. Wrist Relax your hand and place it on a horizontal flat surface. The procedure must be carried out in the thinnest place.
11. Buttocks- take a standing position, putting your hands behind your back and place them one on top of the other. Measure the most prominent part.

What additional parameters allow you to control progress?

We answered the main question of today's conversation - how to take body measurements at home in bodybuilding? However, there are a few more metrics that will also help you track your progress.

Body mass index

This is one of the simplest, but at the same time quite effective “indicator”. Everyone knows that the optimal weight should be equal to the difference between height in centimeters and body weight in kilograms. However, an even more effective indicator is the body mass index (BMI). You can calculate it using the following formula: BMI \u003d M / H2. M in this formula is body weight in kilos, and H is nothing more than height in meters. The optimal BMI is in the range of 25 to 27.

Heart rate

For all people involved in sports, this is one of the most important indicators. If during strength training it should not be high, then during the period of weight loss the situation is different. To estimate the intensity of your training process, you can use the Karvonen formula: HR = HR max. – HR at rest x intensity (in %) + HR at rest.

Let's look at an example calculation. Let's say you're 25 years old and your resting heart rate (resting heart rate) is 60 beats per minute. You want to know how to achieve 85 percent training intensity:

• The maximum heart rate (HR max) - 220 - 20 \u003d 195.
• 195 – 60 = 135.
• 135 x 85% = 114.
• 114 + 60 = 174.

As a result, to achieve the desired intensity, you need to train with a heart rate of 174 beats per minute. However, we recommend that you start working with low loads if your level of training is low. At first, you can work with an intensity of 50 percent of the maximum heart rate and gradually increase this figure to the required values.

Energy costs

This is the last indicator that is essential for all fitness enthusiasts. It affects the energy value of the diet. You will find tables on the net that will help you calculate this indicator.

For detailed instructions on how to take body measurements at home in bodybuilding, see the video below: