Date: Mon, 1 Nov 93 From: horwath@ranger.rtsg.mot.com (George Horwath) Subject: Goals For what its worth, here's a bunch of "you are strong if you can..." type of things I've collected over the last few years. (These were all written by others, I'm only relaying here) --- Strength goals the average man *can* attain (no drugs or special genetic potential required)... Bench Press 125% of bodyweight (BW) for 12 reps Stiff Leg Deadlifts 150% BW for 15 reps Bent over Row 125% BW for 12 reps Behind Neck Press 75% BW for 12 reps Breathing Squats 150% BW (minimum) for 20 reps Body weight formula - the max weight the average man *can* attain (no drugs or special genetic potential required) - this means fairly lean, but not .000001% body fat. Start with 100 lbs. for 5'. For every inch over 5', add 10 lbs. The result is your *base* weight. Your max weight would be 30 to 50 lbs. above that, closer to 30 if you've got a smaller frame, closer to 50 for a larger frame. --- Your are strong if: You can press your bodyweight (BW) overhead. Curl 75% BW 8 times strict. Curl BW once. Do 50 pushup, anytime. Do 10 strict chins. Bench BW 10 times. Bench 150% BW once. Press another person overhead who weighs 75% of your BW. (!) You beat at least 50% of the people you arm wrestle. Do 10 squats with 150% BW. Do 10 pushups with someone on your back who weighs 75% of your BW. --- Body size: 1. Measure your wrist just above (i.e. closer to the forearm, not closer to the hand) the protruding bone. 2. Multiply your wrist measurement by 6.5 for you chest measurement. 3. Grant 70% of your chest measurement for your waist and 85% for your hips. 4. Shoot for 36% for your upper arm and 29% for your forearm. 5. Take 53% for your thighs and 34% for your calves. 6. Top it off with 37% for your neck. Date: Fri, 27 Jan 95 From: Roger_Walker@cuehere.edmonton.ab.ca (Roger Walker) Subject: Re: How to take Measurements --More-- I never had any description of where or how to measure body parts until I came across the following from one of Ellington Darden's books, "100 High-Intensity Ways to Improve your Bodybuilding." ~~~ Neck - Keep the head erect with eyes looking forward and relax the neck muscles. Take the measurement just above the Adam's Apple. Upper Arms - Raise the right arm to shoulder height, flex the elbow, contract the biceps. Forearms - Straighten the right arm with no bend in the elbow or wrist, and hold it at an angle away from the body. Clench the fist so that the forearm muscles are contracted. Run the tape below the elbow at the point of greatest size. Chest - Stand erect. Pass the tape around the back at nipple level and bring it together in the front. Make sure tha tape is straight across the back. Do not spread the lats. Keep them relaxed during the measurement. Waist - Stand erect with belly in its normal state. Do not suck in. Keep the tape on the same level as the navel. Hips - Stand with heels together and weight distributed equally on both feet. Measure around the hips at the level of maximum protrusion of the buttocks. Thighs - Stand with feet apart and thigh miscles relaxed. Measure the thigh just below the buttocks. Calves - Stand erect with thights and calves relaxed. Do not stand on the toes. Measure each calf at the largest part. ~~~ Unfortunately, it seems that there are some inconsistencies (ie: flex biceps, but nothing else; measure largest portion at some muscles, but not others), etc. I don't like measuring the waist at the navel, as the waist is actually a couple of inches lower. I don't know if there are any standard ways of taking such measurements, but this is the only description I've seen in print. I used to take both flexed and relaxed measurements (NOT after a workout) for all parts. I think the thing that matters, anyway, is consistency of measurement, so that progress can be determined, not what the actual measurements are. -- Via DLG Pro v0.995 Roger Walker (403) 465-4962 **** SysOp, CUE Here BBS (403) 465-7715 Roger_Walker@CUEHere.Edmonton.AB.CA PGP Public Key from: Roger_Walker_PGP@CUEHere.Edmonton.AB.CA--- Subject: Re: Measuring Muscle? From: Geoffrey Lam Date: Fri, 18 Sep 1998 07:07:22 -0700 Aaron Harris wrote: >gained 1.5 inches (or something like this). well, my question is: >what are the "rule-of-thumb" methods of measuring the different body >parts? Like, sure someone may say when measuring an arm to get it at >the largest point and atop your best bicep peak, but there must be some >"standard" to follow. can anyone help me here as far as some major body >parts go? (neck, chest, arms, maybe thighs...) ok, this is the method i use for measuring important bodyparts: (unless otherwise stated, measuring tape should be parallel to the floor) neck - pass tape around neck just above adam's apple chest - measure chest at nipple-level after both quiet inhalation and exhalation, and take mean average upper arms - flex biceps, pass tape around widest part of biceps (peak) forearms - extend lower arms completely away from body, turn the fist and flex, and pass tape around widest part of forearms waist - measure waist at navel level during midpoint of quiet exhalation hips - measure at point of maximum buttocks protrusion thighs - measure largest part of thighs just below the buttocks calves - stand with feet shoulder-width apart, measure calves at their widest point remember, to keep accurate records, always use the same measuring tape (if possible), have someone help you in necessary, and if you really want to make sure you're being as accurate as possible, take two or three measurements and average them. i like to use inches, and i'll round to the nearest quarter of an inch. also keep in mind the fact that you need to gain about 5-10 lbs of solid muscle in order to see a quarter of an inch change in a bodypart's circumference. this, of course, is just based on my experience. Geoffrey No Excuses - http://www.geocities.com/HotSprings/Spa/1779/NoExcuses.html BIGBOYS - http://www.colba.net/~john295/bigboys From: drsquat@aol.com (Dr Squat) Subject: Re: Thigh Measurement: How? Date: 23 Jan 1996 16:43:03 -0500 Ellington Darden's methods of measurement are indeed inaccurate as was pointed out...the grand daddy of all archivists was Willoughby (now deceased)...he recommended standing with feet apart and measuring thing at the "greatest circumference" using a steel spring-loaded tape (pull tape so that spring is stretched but not all the way. Perhaps the most "scientific" treatment can be found in the Fat-O-Meter handbook (this is no joke...it was extremely well documented by a bunch of Ph.D. type folks) Fred Hatfield, Ph.D. Dr Squat From: mabehr@mit.edu (Michael Behr) Subject: Re: What's a respectable thigh measurement??? Date: Thu, 31 Oct 1996 21:21:38 -0500 In article , stownsley@apc.net (Mr. Sunshine) wrote: ~24 is respectable for normal 5'10" guy. (From a Men's health article where they examined "Adonis" and took measuremnets.) But that's for a normal person - 26 or 27 start getting to the "hey, you work out" size Proportionally, they should be 1.5 x your calf size (or arm size, or neck size. Calf, arm, and neck should all be ~ the same size) > Where do y'all take this measurement? Mid-thigh or at the groin? Always at the largest point, while flexed -Mike From wroberts@grove.ufl.edu Sat Feb 21 07:45:09 PST 1998 On Sun, 15 Feb 1998, John Wash wrote: > Trace H. Eggers wrote: > > > Yes, the arm measurement is the only one that you take in a flexed position. > > Are you sure? In that case, guys, my arms are 16-1/4". I always measured them in > a relaxed position. > > Cool. I added 3/4" onto my arms in ten seconds. Yes, that is correct. The arm measurement is indeed done with the arm flexed, with the tape perpendicular and around the largest part of the upper arm. David Willoughby (I believe) had a book on anthropometry as it related to bodybuilding, and gave the standard methods of measuring each bodypart. Either that, or he was the expert cited. There really is a standard way of measuring these things, which has been around for decades. The other areas where people become most confused is that the thigh is measured halfway between the inseam and the knee, unflexed, and the waist is measured in a relaxed standing position, un-vacuumed. I cannot recall though whether the measurement is at the navel or at the smallest circumference. Definitely, John, your extra 3/4 inch is real and justified. -- Bill