Find out what body proportions are taken as a standard and how to correctly measure yourself at home. The visual assessment of progress in bodybuilding is extremely subjective. Many athletes want more accurate results in order 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 visiting fitness centers just want to get rid of a few keels and increase the volume of their biceps by a couple of centimeters. Everyone wants to look attractive, which makes the theme of ideal body proportions timeless. With regard to bodybuilding, it is even more relevant. This implies the very name of this sport, which can be translated as "body building".
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 disparity in muscle development among trainees. It can take a long time to list the possible options, but we will not do this.
Just look at yourself first and those around you. Surely you will find confirmation of our words. We say this to 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. One can agree with this, but only partially. You must understand that proportion is critical in terms of the results that you can achieve in accordance with the characteristics of your body.
If you begin to monitor the development of all the muscles in 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 training program in the hall. If, say, you absolutely do not pay attention to the muscles of the legs, then pumping up big biceps or beautiful breasts will not work. However, let's move on to the main topic of our conversation - how to take body measurements at home in bodybuilding?
Body proportions in bodybuilding digitally
In our life, a lot is determined by numbers, and body proportions are no exception. Any process or object can be described by this or that formula. When applied to the body, this is the golden ratio. With the help of this number, you can describe all the proportions of the human body, say, the ratio of the length of the limbs and the body. If we go back to 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 ratio. 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 changing the ratio of the size of the waist and shoulder girdle. Many professional builders at the initial stage of their careers make it the main task to optimize the waist-to-shoulder ratio to 1: 1.618, which, by the way, is called the Adonis index. If you have a thin 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 favorite golden ratio. Only after that is it 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 the ideal proportions. Most often, it is this part of the body that turns out to be the most massive in the human body.
With girls, everything is quite simple and the ideal combination continues to be the well-known "90-60-90". Men are more and more confused and now you will see this:
- The ratio of the circumference of the pelvis to the chest is 9 to 10. For example, if your pelvis girth is 90 centimeters, then the chest should be 100 centimeters.
- The neck circumference relative to the chest will be 38 percent - the chest is 100 centimeters, then the neck is 38.
- The circumference of the forearms in relation to the chest is 30 percent - with a chest coverage of 100 centimeters, the forearms should be 30 in size.
- Shin circumference - 60% of the thigh size or 40% of the pelvic circumference.
- Waist circumference - 70 percent of the chest circumference.
- Thigh coverage - 60 percent of the pelvic circumference.
How to take body measurements correctly in bodybuilding?
Having figured out the optimal ratios of different body parts, 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:
- Use a regular measuring tape to measure your body measurements.
- It is worth carrying out the procedure in the morning, when the muscles are relaxed after sleep.
Athletes sometimes 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 training, then the results will be suspended, since the blood has not yet left the tissues. To avoid significant fluctuations in the results, here are some recommendations.
Do not stretch the tape too tight, but also do not let it sag
There is no need to exaggerate or underestimate your achievements. Often, athletes try to seem better to themselves 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 performed 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 an 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 measurement diary and photo album
Remember to photograph yourself from three angles every two or three months. It will be a great addition to dry numbers, because visual assessment is also important.
Using these approaches, you can better control your progress and make the necessary changes to the training program. At first, all this may seem like a waste of time, 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 sounding the main places for the procedure:
- Ankle - being in a standing position on straightened legs, measure the thinnest place.
- Shin - the leg to be measured must be placed on its toe and the procedure must be carried out in the widest part of the calf muscle.
- Hip - put your working leg slightly forward and take the measurement under the buttocks in the upper third of the thigh.
- Pelvis - this part of the body of our body is quite difficult to measure, and you can not do it.
- Waist - in a standing position on straightened legs, breathe out calmly. In this case, the hands should be lowered down. The procedure is carried out in the narrowest place.
- Breast - the position for taking measurements is similar to the previous one, and the procedure is performed in the widest place. Men should also grab the latissimus dorsi.
- Biceps - clench your hand into a fist and raise the elbow joint to shoulder level. Measure the widest part of your bicep, namely the peak.
- Neck - Raise your head slightly and perform the procedure at the base of the Adam's apple.
- Forearm - squeeze the hand into a fist, turning it in the direction opposite to the body. Tighten the muscles by bending the elbow joint at a right angle. Measurement is taken at the widest point.
- Wrist - relax your hand and place it on a horizontal flat surface. The procedure must be carried out in the thinnest place.
- Buttocks - take a standing position, putting your hands behind your back and place them one on top of the other. Measure the most protruding part.
What additional parameters allow you to monitor 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 = M / H2. M in this formula is weight in kilos, and H is nothing more than height in meters. The optimal BMI is in the 25 to 27 range.
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 assess the intensity of your training process, you can use Karvonen's formula: HR = HR max. - HR at rest x intensity (in%) + HR at rest.
Let's take a look at an example of calculations. Suppose you are 25 years of age 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) is 220 - 20 = 195.
- 195 – 60 = 135.
- 135 x 85% = 114.
- 114 + 60 = 174.
As a result, you need to train at a heart rate of 174 beats per minute to achieve the target intensity. However, we recommend starting to work 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 indicator to the required values.
This is the last metric that is essential for all fitness enthusiasts. It affects the indicator of the energy value of the diet. On the net you will find tables that will help you calculate this indicator.
For detailed instructions on how to take body measurements at home in bodybuilding, see the video below: