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How to Measure Training Effectiveness

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How to Measure Training Effectiveness
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Many athletes are not sure about the necessity to measure their success and if yes what is the right way to do it. This article is meant to answer these questions and share with you precious advice on how to evaluate your results and keep track of them.

Bodybuilders tend to evaluate the progress of training and muscle growth only by the change of body weight. The fact they didn’t know if this approach has many drawbacks. Firstly, it’s hard to understand due to which the weight has increased or decreased, is that muscle or fat.

A much more accurate way to rate the effectiveness of exercises is measuring the volume of the body. If you are training for several months already and do not achieve the change of numbers, this suggests that the training program should be changed urgently as useless.

Must Read:: Beat Overtraining For More Muscle Gains

How Often the Measurements have to be Repeated?

Complete measurement of body parts is sufficient to carry out once at every 4-6 weeks. If you will do it more often you will just do not notice a significant difference. Also, keep in mind that the measurements should be performed the same way as the last time.

The best time to take measurements in the morning, after using the toilet. It’s not recommended to rate immediately after training when muscles become larger because of the blood flow, as well as at the end of the day when can be observed swelling.

And now let’s specify what exactly have to be measured. One of the groups of muscles that have to be measured is biceps on its thickest point in the crook of the arm. Then is the chest at the level of the nipples during inspiration, forearm, wrist on the knuckles, the neck in the middle, waist through the navel with normal breathing, leg in the middle, and tibia while standing on toes.

It is also necessary to measure the circumference of the hips and shoulders. There you will need someone help, as you will not manage to do it yourself. Another aspect that has to be recorded is the body weight at the time of measurement and your height. The height is enough to be taken once a year.

We have already mentioned that the measurements should be performed prior to training. Also, try not to strain your muscles during the measurements and do not make too big breaths when measuring the circumference of the chest and waist.

For the measurement can be used as a measuring tape and paper tape with no divisions - in this case, you commit the first leg, then remove the measurement line (there is no temptation to cheat yourself straining muscles or doing breath).


Measuring body fat is an action that also has to be performed regularly. For measurement of subcutaneous fat, you can use a simple mechanical device, electronic scales and other devices with the function of determining body composition analyzer.

In case you have not such a device at home you can find a solution easily. I’m about health clubs or specialized centers where you can find professional equipment for determining the level of fat. Moreover, there are big chances that household devices for such purpose can be less accurate.

As you see monthly measurements of most important parameters of the body is an important step to establish the progress of training. Furthermore, an additional measurement of subcutaneous fat clearly shows you whether you get muscle or fat. So, do not neglect measurement and do it as exactly as possible. Get exactly numbers of your progress and rate how successful your training is.

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