Dominic Stone
Building muscle is an exciting endeavour, but it's important to track your progress accurately. There are several methods to measure muscle mass, each with its advantages and drawbacks. The simplest way is through visual inspection, which involves looking in the mirror or taking photos of your body to see if there is any noticeable change in muscle size. This method is quick and straightforward, but it is also somewhat arbitrary. Another way is to use a measuring tape to measure the circumference of different body parts, such as the bicep and thigh. Taking monthly measurements in the same places will help you see changes over time. However, these numbers do not account for body fat and bone, which can affect the accuracy of the results. To determine your lean body mass, you can subtract your body fat percentage from your total body weight. Body fat scales and skinfold calipers can be used to measure body fat, but they may not always be accurate. More advanced methods of tracking muscle growth include body composition analysis and medical imaging techniques such as DXA scans, CT scans, and MRIs, which are considered the gold standard for determining muscle mass.
| Characteristics | Values |
|---|---|
| Muscle mass definition | The amount of soft muscle tissue in the body, including smooth and skeletal muscles. |
| Muscle mass composition | Muscle mass is one part of lean body mass, which also includes bone, skin, organs, and other components. |
| Factors affecting muscle mass | Height, ethnicity, fitness level, body size, and gender. |
| Benefits of muscle mass | Reducing the risk of age-related muscle loss, improving mobility, balance, and strength. |
| Measuring muscle mass | Body-part circumference measurements, body composition analysis, body fat scales, bioelectric impedance (BIA), dual energy x-ray absorptiometry (DXA), computed tomography (CT), magnetic resonance imaging (MRI), visual inspection, weightlifting progression, fitness journals. |
| Limitations | Expensive technology, inaccuracies due to improper posture, measurements not accounting for body fat and bone. |
| Indicators of health | A healthy body fat percentage is a better indicator of overall body composition than BMI. |
| Bone structure and muscle building | Thicker, broader bone structures are associated with a higher potential for building muscle. |
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What You'll Learn
Body fat scales
While body fat scales can be a helpful tool to monitor your body composition, they have limitations and may not tell the complete story about your health. For example, they cannot show where a person's body fat is stored, which is an important consideration when assessing an individual's susceptibility to disease. Additionally, a person's hydration status can affect the accuracy of the scale's readings. If you are dehydrated, the scale is likely to overestimate your body fat, whereas if you are overhydrated, it will underestimate it. Other factors that can affect the results include gender, age, height, and body type.
It is important to note that body fat scales should not be relied on as the sole measurement of health. Body Mass Index (BMI) is often considered a more reliable indicator of overall health, as it provides an overall picture of whether an individual is in the right weight range for their height and age. However, BMI also has limitations as it does not take into account a person's muscle mass or body fat percentage. Therefore, it is recommended to use body fat scales in conjunction with BMI to get a more comprehensive understanding of your body composition and overall health.
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Medical equipment
Dynamometers:
Dynamometry is a widely accepted method for measuring muscle strength. Dynamometers are handheld devices that gauge the force exerted during a muscle contraction. This technique, known as isometric contraction, quantifies the force relative to the length of the muscle. The use of dynamometers provides more precise measurements and allows for the tracking of strength changes over time. Examples of dynamometers include Jamar®, Kratos®, and the computerized isokinetic dynamometer Biodex®.
Hand-grip Dynamometry:
Hand-grip dynamometry is a specific type of dynamometry that assesses grip strength. This method involves the patient squeezing a handle, and the device records the force applied. It provides a quantifiable measurement that can be monitored over time. However, hand-grip dynamometry may have limited applicability to certain muscle groups, such as the lower limbs.
Medical Research Council Manual Muscle Testing (MRC):
The MRC scale, also known as the Oxford Scale, is a widely accepted and convenient method that does not require specialized equipment. The examiner pushes specific parts of the patient's body in certain directions, and the patient pushes back. Strength is then graded on a scale of 0 to 5 based on the force of the muscle contraction. This technique is particularly useful for assessing neurologic conditions and injuries, such as strokes or spinal cord injuries.
Crane Scale:
A crane scale is a type of medical equipment used for manual muscle testing. It is attached to a sturdy object, such as a metal treatment table, and the patient pulls against a strap with maximum force. This method helps standardize the testing position and angle, ensuring consistent measurements.
Isokinetic Dynamometers:
As technology has advanced, large and expensive isokinetic dynamometers like BioDex or KinCom have been replaced by handheld isometric dynamometry (HHD) devices. These HHD devices are highly accurate, portable, and offer excellent reliability in measurements taken by different practitioners or on different occasions.
In conclusion, various medical equipment options are available for measuring maximum muscle strength, each with its advantages and limitations. The choice of equipment depends on factors such as muscle group, cost, and availability.
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Body measurements
While it's difficult to accurately measure muscle mass, as it depends on various factors, there are a few methods you can use to track your body measurements and muscle growth.
Body Mass Index (BMI)
BMI is a calculation of an individual's body fat based on their height and weight. However, studies suggest that BMI is a poor indicator of a person's body fat percentage as it does not account for overall body composition.
Body Fat Scales
Body fat scales use bioelectrical impedance to estimate your body fat percentage by sending an electrical current through your body. Since fat conducts less electricity than muscle, the current can measure how much body fat you have. You will also need to enter your height, weight, gender, and age. You can then subtract this number from 100 to get your lean body mass percentage.
Circumference Measurements
Taking body circumference measurements using a flexible, inelastic tape measure is another way to track muscle growth. You can measure the circumference of different body parts, such as the bicep, upper thigh, chest, calves, hips, and waist. It is recommended to take measurements at least twice, pulling the tape measure so that it sits on the surface of the skin without compressing it, and then taking the average of both measurements. Taking measurements every two to four weeks can help you track changes in your body composition.
Visual Inspection
A simple and quick method to track muscle growth is through visual inspection by looking in the mirror or taking photos of your body to see if there are any noticeable changes in muscle size. However, this method is somewhat arbitrary and may not be as accurate as other measurement techniques.
Medical Equipment
The most accurate way to calculate muscle mass percentage is by using medical equipment such as magnetic resonance imaging (MRI), dual-energy x-ray absorptiometry (DXA), computed tomography (CT), or bioelectric impedance (BIA). These techniques can provide a detailed analysis of your muscle mass and body composition.
It is important to note that the ideal body measurements are subjective, and the only opinion that matters is your own. Additionally, building muscle takes time, so it is crucial to be patient and consistent in your fitness journey.
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Body composition analysis
The primary components analysed in body composition analysis are:
- Fat: Body composition analysis distinguishes between healthy and unhealthy levels of fat, particularly visceral fat, which is linked to an increased risk of health issues such as heart disease and diabetes.
- Muscle: This analysis determines your skeletal muscle mass, which is crucial for mobility, posture, and strength. It helps identify any imbalances and ensures you have a healthy muscle mass balance.
- Body Water: Your total body water (TBW) is divided into extracellular water (outside your cells) and intracellular water (inside your cells). Maintaining a healthy balance of body water is critical for overall health.
There are several methods to measure body composition, each providing varying levels of detail and accuracy:
- Calipers: This method uses skinfold measurements to gauge the thickness of fat accumulation in various body areas. It is a practical and accurate technique, especially for non-clinical settings, as it is easy to administer and provides data beyond just body composition.
- Hydrostatic Weighing: Also known as underwater weighing, this method calculates your body fat percentage by comparing your underwater weight to your land weight.
- DEXA (Dual-energy X-ray Absorptiometry): DEXA is a cost-effective and easy-to-use standard for measuring muscle mass and body composition. However, it may be challenging to access without a prescription or access to a wellness centre with this equipment.
- BIA (Bioelectric Impedance Analysis): BIA uses an electrical current to estimate your body fat percentage. It is a widely accessible method as many body fat scales use this technology. However, it may not provide the most accurate results.
While other methods exist, such as MRI scans, they tend to be more expensive and less accessible. Body composition analysis is a valuable tool for anyone seeking to improve their health and fitness. It provides a detailed understanding of your body's unique composition, allowing you to set realistic goals, optimise your workouts, and make informed nutritional choices.
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Visual inspection
To improve accuracy, it is recommended to combine visual inspection with other methods such as monitoring the progression of weightlifting abilities. This can be done by recording the weight lifted, repetition count, and set quantity for each workout. If there is an increase in weight lifted or the number of reps performed, it is likely that muscle growth has occurred. Additionally, body composition analysis methods such as dual-energy X-ray absorptiometry (DXA) scans, magnetic resonance imaging (MRI), computed tomography (CT) scans, and bioelectrical impedance analysis (BIA) can provide more advanced and accurate measurements of muscle mass.
It is important to note that visual inspection and tape measurements do not account for body fat and bone, which can affect the accuracy of muscle mass assessment. Therefore, combining these methods with other tools and techniques, such as skinfold caliper measurements or smart scales capable of measuring body fat and bone density, can provide a more comprehensive understanding of muscle growth.
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Frequently asked questions
There are three types of muscle: skeletal, cardiac, and smooth muscle. Skeletal muscle is responsible for controlling movement and posture and is the only type of muscle that a person can voluntarily control. Cardiac muscle consists of the heart, which pumps to keep you alive. Smooth muscle helps make up the gastrointestinal, urinary, reproductive, vascular, and respiratory systems.
There are several ways to estimate muscle mass percentage. These include using medical equipment, calculating body fat percentage, and measuring certain areas of the body. The most accurate way to calculate muscle mass percentage is to use magnetic resonance imaging (MRI). However, this method is very expensive. A more cost-effective way to measure muscle mass is to use dual energy x-ray absorptiometry (DXA).
It is recommended to wait at least four weeks before measuring again to see any quantifiable amount of change. You should also track your progress regularly, such as every two to four weeks, to help you see how far you've progressed since the baseline.
Muscle mass depends on various factors, including height, ethnicity, fitness level, body size, and gender.
Combining a strength training routine with adequate nutrition, rest, and recovery is the best way to build muscle.
