- - centimeter;
- - camera;
- - scales.
Take the sounding tape and wrap it around the part of the body you are working on in the gym.Generally, you can do it with a few muscle groups: biceps, triceps, chest, neck, thighs, legs, etc.Record the data that you get to this point.At the end of each week, training again perform measurements and record the results on paper.You will see an increase in muscle mass over time.
also use the camera to take pictures of his torso.Some people like to see themselves in the mirror to make sure the muscle growth.This method is not always objective, because it is very difficult to compare the past and the present.But with the help of pictures on a photo, you can easily s
ee the progress of muscle growth.You will immediately sweep the places over which is still good work.Especially, you will see the difference between the photographs a month ago and now.
Weigh yourself weekly.Muscle tissue is denser in structure than fat, so it weighs more.However, this method should only be used when an athlete gets extremely lean muscle mass before the competition, for example.Therefore, if it gains weight with low fat content in the body, this increase was due to muscle growth.
Track your progress in the gym.If you pick up the more serious weight on the equipment than the ones you manage to take even a month ago, so there is an increase in muscle mass.There is a direct correlation between the increase in physical strength and muscle growth.That is, the more you raise the bar, the more muscle mass you gain at the end of the month.
Make sure that as you sit clothes.If you see that old t-shirt you are in tight, then you recruit more muscle.Shirts, jackets and coats may be already in the shoulders.Also, pants and trousers will sit more closely on their feet.All these features will be unconditionally progress in increasing muscle mass.
Tip 2: How to muscle
human body is composed of two kinds of mass - fat and fat-free.The first includes all the fat tissue, the second - the bones, organs and muscles.If losing weight is very important to reasonably reduce the fat and gaining muscle.However, in order to fight obesity yielded positive results, it is necessary to calculate the muscle mass.It is necessary to properly adjust it in one direction or another.
- - caliper or caliper;
- - tailor centimeter.
Take instrumentation.Begin to take measurements using tape measures.The points at which you want to make a measurement, clearly defined.This arm circumference, upper arm, thigh and calf.
measurements should be carried out only under certain conditions.For example, to analyze the shoulder girth at rest in the place where the most developed muscles.The forearm is measured by free and relaxed hanging arm in place most of the muscles.Shin merte near calf muscle in the place where most of the muscles.For the calculation of the circumference of the thigh.Stand up exactly so that the weight is evenly distributed on both legs, feet shoulder width apart.Hugged her measuring tape under the gluteal fold.The same rules are relevant for the measurement of subcutaneous fat folds.
Also measure the thickness of subcutaneous fat folds BTEX same places.This should be done either caliper or caliper.Next you'll need a special formula for determining muscle mass, called formula Matejko.It looks as follows: M = Lr²k.Where M is the mass of muscle, L - is the growth of a person necessarily in centimeters.In this formula, K - is a constant equal to 6.5.
By hiding the average value of r arm circumference, forearm, thigh and lower leg.To get it, you need to add up the results of measurements of circles shoulder, forearm, thigh and lower leg.After that, the resulting number is divided by 25.12.Further, a similar operation carried out in relation to the measurement of subcutaneous fat folds.Add up all the values together, and then divide the resulting number by 100. Then the first calculation, subtract the second.Get the value of insert in the formula Matejko instead of the letter r.
If you need to define also the percentage of muscle, use this formula: (M / P) x 100 F in this case refers to a person's weight in kilograms.
Businesses have calculated everything and brought the average values of muscle for different types of people.For example, the average number of women muscle equal to 36% of total body weight.For men, the figure is 40-45%.Athletes can boast of 45-50% of muscle mass.Professional bodybuilders to 70% of the muscle.