Physique Self Assessment

[ukpowerlifter]

PART 2

Chest

The technique for measuring the chest is the same as detailed for the shoulder; the tape is held level with the mesosternale (landmark 2) and the measurement is made at the end of a normal expiration.
http://img119.imageshack.us/img119/9003/dscf0035qp5.jpg (http://imageshack.us)


Waist

Hold the tape in a horizontal plane around the trunk at the level of the navel. Record the measurement at the end of a normal expiration. You may also want to record the girth of the waist holding a maximal vacuum as illustrated below.
http://img300.imageshack.us/img300/2673/dscf0036rg1.jpg (http://imageshack.us)http://img287.imageshack.us/img287/6702/dscf0038tj7.jpg (http://imageshack.us)

Central Trunk

Repeat the same protocol as detailed for the waist at the level of the 3rd Landmark.
http://img54.imageshack.us/img54/7222/dscf0048rg6.jpg (http://imageshack.us)

Thigh

The thigh girth is measured 1cm below the gluteal fold. To ensure accuracy walk the measurement leg forward so that the heel is in line with the front of the toes of the opposite foot (with the knee slightly bent). Once you have the tape measure correctly aligned lockout the knee with minimal tension and record the measurement.
http://img107.imageshack.us/img107/2866/dscf0061va3.jpg (http://imageshack.us)

Mid-Thigh

Assume the same position outlined for the thigh girth protocol and place the tape measure around the circumference of the leg at the level of the mid thigh landmark.
http://img159.imageshack.us/img159/9061/dscf0043sf7.jpg (http://imageshack.us)

Calf

Assume a seated position with the gluteal fold perched at the end of the chair and legs bent at 90degrees. place the tape measure around the calf and slide the tape up and down whilst held horizontally level until the maximum circumference is found.
http://img295.imageshack.us/img295/7730/dscf0046um3.jpg (http://imageshack.us)

Additional Points

•Complete this process every 8-12 weeks and with each set of measurements record your weight and take pictures from the front and back under the same conditions (I.e. same lighting, camera focus and distance from the camera).

•Don’t let your ego effect your measurements – We’ve all done it before, your about to measure your biceps and just before you put tape to skin you quickly pump out some reps for a bigger reading. All measurements should be made “cold”.

•Accuracy and consistency is paramount – Meticulously adhere to the guidelines presented and always complete the measurements under the same conditions. (I.e. preferably first thing in the morning on a day that was not preceded by the year’s biggest blowout.)

•When making your landmarks for the first time see if you have any permanent marks on your skin (tattoo, birthmark, prominent mole etc) that you could use to better identify the measurement site. This will allow for increased consistency and will save time.

•I recommend making a full round of girths and then repeating the procedure without looking at your results. Once the second set is completed record the smallest values obtained for all girths except the waist where you should record the largest score.

[ukpowerlifter]

By UK Powerlifter

Everyone knows the importance of keeping a detailed log of their training and nutrition. A review of your logs can identify what training regimes lead to the best increases in strength and dare I say it the greatest increases in muscular hypertrophy.

Understanding that the amount of muscle we have limits our ability to express force, an increase in muscle mass should be desirable for most strength athletes. With this in mind, quantitative recordings of our physique should be included in any comprehensive training log.

Potential difficulties include some of the more pragmatic details of physique assessment. As strength athletes, many of us will suffer from protein induced flatulence, self-indulgent narcissism and for the heavier of us, an inability to tie our shoe laces without gassing. (Never mind the ability to perform repeated bouts of nocturnal aerobics with the opposite sex.) The upshot of this? Unsurprisingly we find ourselves without a significant other and no one to measure the skeletal girths we take so much pleasure in developing.

In a bid to resolve this issue, the focus of the article is on self assessment using detailed criteria for increased reliability.


Step 1 Land Marking

Landmarks are identifiable skeletal points which mark the exact location of a measurement site.

Landmark 1 Sternal Angle (Shoulder Measurement)

Using your left hand place the first two fingers on the right clavicle as illustrated below.
http://img304.imageshack.us/img304/6447/dscf0049rj8.jpg (http://imageshack.us)

Role the fingers down from the clavicle to the first intercostal space (i.e the space between the first and second ribs) then pressing firmly walk one finger down your chest and then the other until you feel the second rib.
http://img63.imageshack.us/img63/6961/dscf0063cm4.jpg (http://imageshack.us)

From this position palpate the rib to midpoint of the body (the Sternal angle) and Identify the landmark with a flat score. The sternal angle can also be felt as a ridge when palpating down the Manubrium of sternum.
http://img65.imageshack.us/img65/4319/dscf0064zc7.jpg (http://imageshack.us)

Landmark 2 Mesosternale (Chest Measurement)
Repeat the same process detailed above until you locate the fourth rib. Once you have identified this land mark palpate the rib to the midline of the body and mark the area with a flat score.
http://img131.imageshack.us/img131/8576/dscf0060ef9.jpg (http://imageshack.us)

Landmark 3 Central Trunk

Measure the distance between the mesosternale (landmark 2) and the navel marking the trunk with a flat score at exactly half the distance.
http://img371.imageshack.us/img371/8331/dscf0025xn4.jpg (http://imageshack.us)

Landmark 4 Mid-Thigh

Assume a seated position with each leg flexed at 90º. Place the tape measure parallel to the long axis of the thigh and measure the mid-point of the distance between the inguinal fold (the crease at the angle of the trunk and thigh) and the top of the knee cap. If you have difficulty in locating the inguinal fold, flex the hip to make a fold. Repeat this process for the opposite thigh.
http://img371.imageshack.us/img371/778/dscf0026df7.jpg (http://imageshack.us)

Techniques for Measuring Girths:

Once you have identified and marked the appropriate landmarks measuring may appear straightforward. We have all spent time measuring parts of our anatomy and the general consensus is the process is very easy and often enjoyable. (FYI, the correct method does not include elevating the ruler above the pubic bone and pushing as hard as you can to gain some extra inches.)

In actuality, it is an intricate skill to repeatedly make accurate measurements and a number of important steps require adhering to.

When measuring girths the tape measure is held at right angles to the limb or body segment and the tension of the tape is held constant. Constant tension is achieved by ensuring there is no indentation of the skin whilst minimizing the number of gaps between the body and tape.

Step 2 Measuring Girths

Neck

In Front of a mirror place the tape measure perpendicular to the long axis of the neck (which may not necessarily be in the horizontal plane) immediately above the adam’s apple.
http://img131.imageshack.us/img131/23/dscf0028hm0.jpg (http://imageshack.us)

Arm Flexed (maximal)

Place the zero end of the tape measure on the inside of the upper arm as illustrated and half-squeeze the bicep to locate its peak. Once the peak has been identified, re-locate and wrap the tape measure around the arm and maximally tense for two seconds. Look in the mirror to ensure the tape is held level around the girth whilst manipulating position and tension with the opposite hand.
http://img371.imageshack.us/img371/2882/dscf0030ro2.jpg (http://imageshack.us)http://img46.imageshack.us/img46/1015/dscf0032rt1.jpg (http://imageshack.us)

Shoulders

The shoulders are the most difficult girth to self measure and keeping your ego in check is a must. In front of the mirror grab the tape at both ends and wrap around your back at approximately the level of the sternal angle (Landmark 1).

Pull the tape to the front of the body ensuring it is inline with your landmark and horizontally level around your body. In order to achieve accurate and consistent results you will have to tuck your elbows into your sides as much as possible and then ensure the scapulae are in the resting position (which will leave the arms approximately 30 degrees infront of the side of the body).
http://img131.imageshack.us/img131/5233/dscf0033dz2.jpg (http://imageshack.us)

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physique assesment result: fat shit!