Logan Steele
Measuring muscle mass accurately is a challenging task. Muscle mass is part of lean body mass, which includes water, organs, bones, and muscle. The most accurate methods are expensive, and there is a lack of reliable data available. Bio-impedance is a cheap but inaccurate method of measuring muscle mass. More advanced methods include body composition analysis, which can be done through a DXA scan, considered the gold standard, or a body weighing scale. The InBody device is another cost-effective tool to track muscle mass over time. Taking body circumference measurements using tape is a simple way to track muscle growth, but it may not be accurate for people who are overweight. Visual inspection is the simplest method, but it is also arbitrary. To get a complete picture of your progress, it is recommended to combine different methods such as tracking body fat percentage, taking progress pictures, and monitoring the progression of weightlifting performance.
| Characteristics | Values |
|---|---|
| Measurement methods | Visual inspection, body circumference measurements, body composition analysis, bio-impedance, body fat scales, progressive training routine, weight lifting monitoring, DXA/DEXA scan, Bod Pod |
| Measurement devices | InBody devices, MyoTape Body Tape Measure, skinfold calipers, smart scales |
| Measurement frequency | Every four weeks, weekly |
| Measurement time | Same time of day |
| Measurement circumstances | Same circumstances |
| Measurement posture | Stand tall with feet together, stand straight, seated |
| Measurement clothing | Fitted clothing, no clothing |
| Measurement tape type | Flexible, inelastic, cloth |
| Measurement technique | Pull tape measure to sit on skin surface without compressing the skin |
| Measurement tracking | Progress pic tracking, snapshot views, journalling, progress chart |
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What You'll Learn
Visual inspection
While visual inspection can be a useful tool for tracking muscle growth, it is important to note that it may not always be accurate. For example, if you have just started working out, it may take a few weeks or months for any changes in your muscles to become visible. Additionally, visual inspection may not provide a complete picture of your muscle growth, as it can be difficult to see changes in certain areas of the body.
To enhance the accuracy of visual inspection, it is recommended to combine it with other measurement techniques. For instance, taking body circumference measurements using tapes can provide more precise data. This involves measuring specific parts of the body, such as the biceps and thighs, to track muscle growth over time. However, tape measurements may also be subject to errors, especially for individuals who are overweight or obese.
To further improve the accuracy of your visual inspections, consider utilizing advanced tools and technologies. For instance, the "Muscle & Motion" app offers a comprehensive understanding of muscular anatomy and dynamics. It provides over 2000 unique 3D videos showcasing all human muscles in motion, along with their origin, insertion, and movement patterns. This visual approach can deepen your knowledge of muscle mechanics and help you make more informed assessments during visual inspections. Additionally, body composition analysis methods, such as DXA or DEXA scans, provide highly accurate measurements of muscle mass and body composition. These advanced techniques can complement visual inspections by offering quantitative data to support your observations.
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Tape measurements
When taking tape measurements, it is important to ensure that the tape is pulled so that it sits on the surface of the skin without compressing it. The tape should be parallel to the floor and should not be loose or too tight. It is also important to measure in the same place each time to ensure accurate results. For the chest, measure at the largest part immediately under the armpits. The tape should cross the shoulder blades at the back and the nipples at the front, with the torso erect and the muscles relaxed. For the upper arm, hold the arm horizontally and relaxed, and place the tape around the largest part, usually just below where the deltoid joins the arm. For the forearm, measure at the largest part, with the arm straight, fist clenched, and the wrist straight.
For the waist, measure at the smallest part, usually just above the navel, with the body erect and the abdomen relaxed. For the hips, measure at the broadest part from side to side, with the feet together and the muscles relaxed. For the thigh, measure at the largest part, usually in the crease just below the buttocks, with the feet about six inches apart and the bodyweight evenly distributed. For the knee, place the tape across the middle of the kneecap.
It is also important to consider other variables such as muscle bellies, origins, and insertions when taking tape measurements. Additionally, it is recommended to track your body fat percentage to get a complete picture of your progress.
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Body composition analysis
There are several models of body composition, with the most common being the 4C Model, which breaks the body into body water, protein, minerals, and fat. This can be further broken down into intracellular water (water inside the body's cells) and extracellular water (water outside the body's cells). These reflect the protein content in the body's muscles. The body's minerals are primarily contained in the bloodstream and inside bone tissue.
There are several methods to measure body composition, each with its advantages and drawbacks. The simplest way to track muscle growth is through visual inspection, by looking in the mirror or taking photos of your body to see any noticeable changes. This method is quick and straightforward but can be somewhat arbitrary. Taking body circumference measurements using tape measures is another way to track muscle growth, which is more accurate than visual inspection, but may be inaccurate, especially if the person being measured is overweight. Monitoring the progression of your weightlifting can also help you observe your muscle mass growth by recording the weight lifted, repetition count, and set quantity for each workout.
More advanced methods of body composition analysis include the DXA scan, which is considered one of the gold standard measurements, and the Bod Pod, which measures the amount of air displaced by an individual and how much they weigh to calculate their lean body mass. Skinfold measurements, taken with calipers, are another accurate method of body composition analysis, which can predict body fat with a +/- 3% margin of error.
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Bioelectrical impedance
BIA devices are straightforward to use. To measure your body fat composition, simply step barefoot onto a bioelectrical impedance scale, or hold a hand-held device in your hands away from your body. The scale will determine your lean muscle, fat and water levels by calculating how quickly the electrical current flows through different tissues. The scale tends to be more accurate in reporting lower body composition, while the hand-held device is best for the upper body. There are also scales that combine both methods, which are the most accurate.
The price of a bioelectrical impedance analysis scale depends on its sophistication. Some scales use more than one frequency and more advanced algorithms to provide a result. Some offer segmental fat analysis, meaning you can get body fat measurements for each leg, arm, and belly. Some experts say that segmental fat analysis (using hand-foot BIA) is more accurate because hand-hand devices primarily measure the upper body, while foot-foot scales mainly measure the lower body.
It is important to note that the accuracy of BIA measurements depends partly on the quality of the device. Other factors that can affect the accuracy of a reading include body weight, hydration level, recent exercise activity, training load, and recent food or drink intake. BIA may be less accurate for people with obesity, and for those who are dehydrated. High-intensity exercise before a BIA measurement may lead to an overestimation of fat-free mass and an underestimation of body fat percentage due to reduced impedance. Therefore, it is recommended to refrain from performing BIA for several hours after moderate or high-intensity exercise.
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DXA scan
DXA, or dual-energy X-ray absorptiometry, is a type of imaging test that uses X-rays to measure the density and mineral content of your bones. It is commonly used to diagnose osteoporosis, assess the risk of osteoporotic fractures, and monitor bone density changes over time. While the primary function of DXA scans is to measure bone density, they can also provide information about muscle mass and body fat percentages.
During a DXA scan, a small dose of ionizing radiation is used to produce images of the inside of the body, typically focusing on the lower spine and hips. The images are then analysed to determine the density of the bones, with bones appearing as white on the scan images. Fat, muscles, and other soft tissues appear as dark shadows in the background.
When arriving for a DXA scan, a technologist will guide you through the process. They will take initial measurements of your height and weight, followed by the scan itself, which typically lasts about six minutes. During the scan, you will lie comfortably on a scanning bed. After the scan, you will receive a consultation with an exercise specialist who will explain your body composition results, including muscle mass and body fat percentages. You will also receive a detailed report with annotated images illustrating your results.
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Frequently asked questions
A simple way to track muscle growth is by looking in the mirror or taking photos of your body to see if there are any noticeable changes. Another way is to take body circumference measurements using a tape measure. Measure the circumference of body parts such as the bicep, thigh, chest, neck, and calf.
Body composition analysis is a more advanced method of tracking muscle growth. DXA or DEXA scans are considered the gold standard for measuring body composition. This method involves a small amount of radiation but can also measure the amount of fat in your body and the density of your bones. Another accurate method is to use an InBody device, which is a cost-effective tool for tracking muscle mass over time.
It is recommended to take weekly or monthly body measurements, measured at the same time of day and under the same conditions. For example, take your measurements first thing in the morning before eating or drinking anything.
