Download Body Measurements Instructions

MEASURING SIZE. One of the easiest ways to measure
changes in size is to measure the circumference of various body
parts with a cloth tape measure. While circumference
measurements include many other kinds of tissue (bone, fat,
blood vessels, skin, etc,), muscle and fat are the two tissues that
change most rapidly. If you are training your muscles hard and
eating properly, your gains should be due to increased muscle
and your losses should be due to decreased fat deposits.
If you are trying to gain muscle size, use the flexed
measurements when one is given, and use the relaxed
measurements for the other body parts.
All of the following measurements should be taken in a
straight standing position with your muscles relaxed, feet about
six inches apart, and the measuring tape horizontal unless the
directions for that body part specify something different.
NECK
Relaxed. Measure at the smallest horizontal circumference.
SHOULDERS
Relaxed. Measure completely around the body at the level of
the greatest shoulder width.
CHEST
Relaxed. Measure at the largest circumference during relaxed
breathing. Do NOT lift your chest or flex your muscles.
Flexed (Expanded). Measure at the largest circumference of
the chest with the lungs filled, rib cage lifted, and muscles flexed.
WAIST
Relaxed. Measure at the smallest circumference, which is
usually at or slightly above the navel. The abdominal muscles
should be in their normal state of tonus for a relaxed standing
position.
Flexed. Measure at the smallest circumference with the
abdomen pulled in as far as possible.
HIPS
Relaxed. Measure at the largest horizontal circumference.
Flexed. Tighten the muscles in the hip region and measure at
the largest horizontal circumference.
For all of the following arm and leg measurements, the tape
should be held perpendicular to the limb segment being
measured. Measure both arms and both legs.
THIGH
Relaxed. Measure the largest horizontal circumference. This
is usually near the top of the thigh.
Flexed. Slightly bend the knee joint and contract all of the
thigh muscles. Measure midway between the pip joint and knee
joint.
CALF
Relaxed. Measure at the largest circumference.
Flexed. Contract the muscles on the back of the lower leg.
Measure the largest circumference.
UPPER ARM
Relaxed. Arms hanging relaxed. Measure midway between
the shoulder joint and elbow joint.
Flexed. Raise your arm to shoulder height and to the side of
the body. Bend your elbow and flex all of the muscles of the
upper arm. Measure at the largest circumference.
FOREARM
Relaxed. Arms hanging relaxed. Measure the largest
circumference.
Flexed. Slightly bend the elbow and wrist so that as many
forearm muscles as possible can be contracted. Measure at the
largest circumference.
Remember that these measurements are to provide
information about the effectiveness of your training program.
Be sure that they are taken the same way every time.