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In previous posts I have discussed how to use body weight and body fat measurements to ensure continued improvements in body composition. In this post I will discuss how the remaining measurements can help you work towards improving your physique.

Body building isn’t only about gaining lean muscle mass, it is also about developing a well balanced physique. Once you have established that your gaining muscle through monitoring of body weight and body fat, you want to ensure that the muscle is going to the right places.

3 simple methods to track body composition

This can be achieved by looking at your training log, taking size measurements and using the mirror. As long as your body composition is progressing optimally, you can be sure that any apparent increases in muscle size and strength are from quality muscle and not from body fat.

So, how do you use these three measurements? Well firstly, you need to sure you are taking them at regularly to allow comparisons after each interval. You then need to analyse them individually:

• Using a mirror to monitor body composition
  In this case, you are better off taking photos on your digital camera and uploading them to your PC. The photos should be taken at the same time of day and in the same lighting conditions, preferably in a harsh spotlight to show up muscle definition appropriately. Also, a number of poses should be chosen which are taken each time. For example, lat spread, double bicep etc.

  To analyse these, subsequent photos should be placed side by side and you should visually look for improvements. You can also get a second person’s impartial opinion. This should show up areas which are developing well and areas which are lacking.

• Complete a training log book
  A training log book should be filled out as you visit the gym. This not only allows you to set appropriate lifting targets for you next visit to the gym but allows you to profile how your strength is developing. Analysing sequential routines will show how a muscle is developing. Increases in strength should result in increases in size.
• Monitor body composition with a measuring tape
  The measuring tape gives precise results to increases in size for particular muscle groups. For example, if sequential measurements of the biceps show a growth of 1 inch in 2 months, it can be derived that there is a growth in lean muscle assuming that body composition is also developing as expected. Even a gradual loss in size can be fine if body fat is decreasing and strength is remaining the same.

Analysing and Tweaking Results

Mass building phase

While in a mass building phase, general trends should be towards increased strength and size. If a specific area shows stagnation, it points towards a need to change your routine for that muscle group. It may involve increasing intensity, using shocking techniques or even lowering volume.

Fat loss phase

While in a fat loss phase, strength should stay pretty constant even though body size measurements may decrease. This is natural as your body doesn’t have the calories to increase in strength. Drops in strength are warning signs that your calories are too low. In this phase, the mirror and the photos become important. Your physique should become more defined and your abdominals more apparent as the fat loss phase progresses. This should happen naturally when your body composition is changing appropriately and should be highlighted in the photos.

Make taking measurements a habit

The key point here is to use the measurements to highlight what isn’t working for you and then to adapt and learn how your body responds. It can be a long progress to get the formula right and understand your body. But, by taking measurements, you are able to work towards putting together your optimal routine and continue with optimal gains.

This concludes my 5 part post. So get the callipers out, stand on the scales, take some photos and start seeing some continued progress towards a lean, muscular physique.