Mesurements for body composition and balancing
For my athletes regular measurements of body compositions are key in forming plans and measuring progress. Taking standard measurements including photometrics, skinfolds and girths, I establish a full analysis of your body composition including lean muscle mass and body fat, as well as muscle balancing including symmetry. This provides a standardized baseline from which a personalized plan can be created and to measure your improvement over time.
Material: Digital camera with flash, neutral bright background, lights
Stand 2m (6.5 feet) from the camera. Focus on the belly, but keep head and feet in the picture.
Poses: Relax front – Relax left side – Relax back – Relax right side – Double bi front – Double bi back.
Additionally for advanced athletes and bodybuilders: Lat pose front – Lat pose back – Chest front – Side chest – Abs and legs
Material: Stadiometer, scale
Height: Taken against a height scale or stadiometer. Take height standing straight, against an upright wall or stadiometer, touching the wall with heels, buttocks and back. Look forward and the heels together. Stretch upward and take and hold a full breath.
Weight: Wearing minimal clothing, stand in the center of the scale platform. Record weight to the nearest tenth of a kilogram.
Material: Caliper (Find one on Amazon)
Skinfolds. Raise a fold of skin and subcutaneous tissue firmly between thumb and forefinger of the left hand and away from the underlying muscle at the marked site. Apply the edge of the plates on the caliper branches 1 cm below the fingers of the left hand and allow them to exert their full pressure before reading at 2 sec the thickness of the fold. Take all skinfolds on the right side of the body. Stand relaxed, except for the calf skinfold, which is taken seated.
- Chest: thickness 1 inch outside from the nipple
- Biceps: A vertical fold measured on the front midline of the upper arm over the belly of the biceps.
- Triceps: With arm hanging loosely, raise a fold at the back of the arm at a level halfway on a line connecting the ellbow and the end of collarbone.
- Subscapular: Raise the subscapular skinfold on a line from the lower corner of the shoulderblade in a direction that is obliquely downwards and laterally at 45 degrees.
- Axilla: A vertical skinfold beneath the axilla at the height of the nipple.
- Abdomen: A vertical skinfold 1 inch outside from the bellybutton
- Side abdomen: Raise the fold at the side of the belly about 2 inches above the pelvis
- Thigh: Vertical skinfold in the middle of hip and knee
- Medial calf skinfold. Vertical skinfold on the middle side of the leg, at the level of the maximum girth of the calf.
Material: Measure tape
The girths are measured relaxed and standing. If flexion is needed, it will be mentioned seperately. Round measurements to the nearest 0.5 cm. Never inhale or exhale exessively. Always measure at the middle of the bone length, NOT the widest girth, except for calves and forearm, it’s always in the middle of the bone.
- Neck: Measure collarline of a shirt
- Shoulder: Thickest part of shoulder, around the whole body
- Chest: Girth of relaxed chest at the height of the nipple
- Upper arm (right and left): Girth around the middle of the upper arm bone
- Upper arm flexed (right and left): Thickest girth
- Forearm (right and left): Tickest part
- Waist: Girth around the belly at the height of the belly button. Don’t exhale too strongly.
- Buttocks: Girth around the thickest part of the buttock
- Thigh (right and left): Girth around the middle of the upper leg bone
- Thigh flexed (right and left): Same girth as above.
- Knee: Girth below the knee-cap
- Calves (right and left): Tickest girth
- Calves flexed (right and left): Thickest girth
- Ankle: Just below the ankle bones
Material: Tape measure
Biepicondylar breadth of the humerus, right. The width between the medial and lateral epicondyles of the humerus, with the shoulder and elbow flexed to 90 degrees. Apply the caliper at an angle approximately bisecting the angle of the elbow. Place firm pressure on the crossbars in order to compress the subcutaneous tissue.
Biepicondylar breadth of the femur, right. Seat with knee bent at a right angle. Measure the greatest distance between the lateral and medial epicondyles of the femur with firm pressure on the crossbars in order to compress the subcutaneous tissue.