Body building is characterized by physiques that are proportional and symmetrical, creating a condition of optimum balance on both sides of the body such that the body appears visually stunning. It implies that not a single part of the body appears out of place and the body itself is in complete harmony. Men strive to achieve that perfect physique or certain ideal physical measurements by emphasizing on total body mass and conditioning. What are these body measurements? How to take these measurements and how to achieve better body ration?
How to Take Body Measurements for Men
- Neck. Take a measuring tape and wrap it around your neck (base of neck). Ask someone to note down the measurement for you. Measurement should be taken in inches.
Chest. Hang both your arms by your sides and ask a friend to wrap a measuring tape that is level to the floor, around your chest. The exact area is under the armpits and across the shoulder blades. This is the measurement of your chest.- Waist. To take the measurement of your waist, you have to wrap the measuring tape around it. Remember to do so while you are wearing a close-fitting garment or underwear. This is the measurement of your waist.
- Hips. Wrap the measuring tape horizontally with the help of a friend around your hips. Remember to measure that part of your hips that is the fullest. This is the measurement of your hips.
- Thighs. Select and wear a pant that fits best. Take a measuring tape and ask your friend to measure from the crotch down to the end of the length of the pant.
- Calves. Stand straight, choose the largest part of your calf and wrap a measuring tape around it. This is the measurement of your calf. It is recommended that you measure both your calves and take out an average as measurement of both the calves can be different.
Here is a video showing the steps to measure the above-mentioned body parts and more notes on how to measure shoulder width and arm length:
Tips for Body Measurements for Men
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Tips |
Description |
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Limiting Exercise before Measuring |
Exercise improves blood circulation in the muscles, especially of the limbs. Hence, there are chances of getting false measurements if you exercise before measuring your body. For example, your legs will appear larger than their natural size, if you measure them after a session of training. |
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Keep Relaxed when Measuring |
While measuring your body parts, ensure that you are keeping them in a relaxed state, especially the biceps muscle. Measuring the body parts while they are flexed will produce variable results. |
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Avoid Pulling the Tape
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Take care to not pull the tape while measuring as pulling may cause the tape to stretch, thereby producing inconsistent measurements. |
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Keep a Measurement Log
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Note down all the measurements correctly in a diary and maintain a log of progress. |
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Follow the Instruction
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Follow all the instructions in case you are measuring with specific devices such as the Myotape. |
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Measure Both Sides
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To get symmetrical and proportional physique, it is necessary to measure both the sides accurately. In case there are differences between the two sides, they need to be addressed. |
Ideal Body Measurements for Men
Steve Reeves is a body building legend of the 1940s-1950s and his physique is looked even today as the ideal bodybuilding physique. His body measurements of 18.5 inches arms, neck and calves were considered as a benchmark, which every man wanted to attain. His philosophy was to create a balance in the body by adhering to certain methods.
To build a classic symmetrical physique, Reeves used the following table of bone-to-muscle ratio, which produces an illusion of greater size, maintaining the overall aesthetics at the same time.
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Body Part |
Ultra-Symmetrical |
Physique Ratios |
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Neck |
79% of |
Head size |
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Chest |
148% of |
Pelvis size |
|
Arm |
252% of |
Wrist size |
|
Waist |
86% of |
Pelvis size |
|
Thigh |
175% of |
Knee size |
|
Calf |
192% of |
Ankle size |
You can always turn to the following link to calculate your body ratio: http://www.muscleandstrength.com/tools/ideal-body-measurements.html
How to Get Ideal Body Measurements for Men
Getting ideal body measurements for men is not difficult and by following specific diet and exercise routines you can attain that perfect muscular and low fat body. Following are certain steps that you should follow carefully to fulfill your dream of a perfect body.
1. More Protein Intake
Human muscle growth requires amino acids, which are the building blocks of protein. Hence, to promote muscle growth, it is recommended to up your protein intake significantly. The International Society of Sports Nutrition recommends total protein intake between 1 and 1.6 g per kilogram of body weight, each day. Eat foods that are rich in protein such as fish, tofu, beans, meats, eggs and nuts. You can also take a high quality protein supplement.
2. Cardio Exercise
Cardio helps in increasing your metabolism and burns extra calories. The American College of Sports Medicine recommends doing 20 minutes of high intensity activity at least three times a week or 30 minutes of moderate intensity activity five times a week. You can increase your workouts to 60 minutes sessions on all days of a week, as your fitness level improves.
3. Weight Training
It is recommended to do weight training three to four times each week. The following exercises should be performed: bench press, row, shoulder press, squat and deadlift. You should aim to do 3-4 sets comprising of 8-12 repetitions for all of these exercises.