Measurements for Gauging Progress

In bodybuilding, as in weight loss, we would like to measure our progress. Weighing oneself with a scale is the least accurate way to gauge progress, since muscle is more dense than fat, and 1 lb of muscle takes up less room than 1 lb of fat. So, what should we use to measure with?

 The best primitive technique for taking measurements is with a measuring tape. If you are going to be taking your own measurements, I suggest getting myotape. 

I recommend taking the following tape measurements:

Shoulders - around widest part
Bust - just below the nipples, careful not to compress the breasts.
Waist - the narrowest part of the torso
Abdomen - The widest part of the torso (usually about 1 inch below the belly button. Take the measurement after an exhale.
Hips - At the top of the hip bone
Butt - Around the widest part of the butt.
Thigh - Around the widest part of the thigh.
Calf - Around the widest part of the calf while seated with the calf relaxed.
Upper arm - arm bent at 90 degrees, bicep relaxed and flexed (2 measurements), taken at widest part. 

If you would like to have your approximate bodyfat percentage, with accuracy within 5% of hydrostatic weighing, you should invest in an easy to use pair of calipers such as the accumeasure calipers.

The most accurate method of testing bodyfat percentage is the hydrostatic test. This is an underwater weighing technique which measures your bouyancy in the water (lean mass sinks, and fat floats, and thus, your overall bouyancy will provide a measure of bodyfat percentage). This technique may usually be found available at universities.