Dominic Stone
There are several methods for measuring or calculating muscle bulk, which refers to the size of your muscles. The only way to directly measure muscle mass is through cadaver dissection, which is not a viable option. Other methods include girth measurements, Dual-Energy X-Ray Absorptiometry (DEXA), Magnetic Resonance Imaging (MRI), and ultrasound. Each method has its advantages and limitations in terms of accuracy, cost, and ease of use. For example, girth measurements are influenced by underlying body fat, while DEXA and MRI can provide detailed body composition information but may be costly and less accessible. Ultrasound has been found to be a feasible and accurate method for assessing muscle bulk, especially in individuals with knee osteoarthritis.
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What You'll Learn
Ultrasound scans to measure muscle bulk
Ultrasound scans are a promising tool to directly measure skeletal muscle mass and quality. Ultrasound measures of muscle thickness may be superior to strength testing in adults with knee osteoarthritis. It is a feasible method to assess muscle bulk in the lower limb muscles of people with knee osteoarthritis.
Ultrasound imaging can be used to evaluate multiple muscle groups, including the knee extensors (quadriceps femoris), hip abductors (gluteus medius and minimus), hip adductors (adductor brevis, adductor longus, adductor magnus, and gracilis), and ankle plantar flexors (gastrocnemius and soleus).
Ultrasound scans can be used to measure muscle bulk by assessing the thickness of the muscle at specific locations. For example, in the case of the quadriceps and hip adductors, a skin mark is placed at half the distance between the greater trochanter and the lateral condyle of the femur. This location is chosen to be as close as possible to the mid-portion of the muscle belly.
Ultrasound has several advantages over other methods of measuring muscle bulk. It is non-invasive, does not involve ionizing radiation, and can be performed at the bedside. It is also well-tolerated by patients, rapid, and has high levels of inter-rater reliability. The images can be acquired in approximately 5 minutes, and the measurements can be taken in an additional 5-10 minutes, depending on the software used.
However, one limitation of ultrasound is its limited field of view, which can make it challenging to measure the muscle quantity and quality of certain muscles.
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Body fat scales to estimate lean body mass
Body composition scales or body fat scales can be a good way to estimate lean body mass. They can help you track your body fat percentage and weight. However, they may not give a complete picture of your health. Body fat scales provide a rough estimate based on your weight and other factors like body type, age and gender.
The scales use bioelectric impedance analysis to determine how much of your total weight is fat-free mass and how much is body fat. The more points of contact on your body, the more accurate the reading—more sophisticated scales will have hand and foot sensors, whereas basic scales will only have foot sensors.
Some of the best body fat scales on the market include the Eufy Smart Scale C1, which offers 12 unique measurements of body composition, including weight, bone mass, muscle mass, BMI, and body fat percentage. The Arboleaf Digital Scale is another good option, tracking 14 measures of body composition, including weight, BMI, body fat percentage, body water percentage, muscle mass, bone mass, and estimated calorie needs.
It's important to note that body fat scales have limitations. For example, a person's hydration status can affect the accuracy of the reading. If you're dehydrated, the scale is likely to overestimate your body fat, and if you're over-hydrated, it will underestimate it.
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Dual-energy X-ray absorptiometry (DXA)
During a DXA scan, a thin, invisible beam of low-dose X-rays with two distinct energy peaks is directed at the patient's bones. One of the peaks is primarily absorbed by soft tissue, while the other is absorbed by bone. By subtracting the soft tissue amount from the total, the bone mineral density can be determined. DXA machines are equipped with special software that computes and displays the bone density measurements on a computer monitor.
The DXA scan is commonly performed on the lower spine and hips to assess bone loss and diagnose osteoporosis. It is a simple, quick, and non-invasive procedure that requires little to no special preparation. However, it is important to inform your doctor if there is a possibility of pregnancy or if you have recently undergone a barium exam or received contrast material for another scan.
It is worth noting that DXA calculates BMD using areal bone mineral density (aBMD), which is bone mineral content divided by the area of the scanned site. This means that it may not provide an accurate measurement of true bone mineral density, which is mass divided by volume. Despite this limitation, DXA is still considered a fairly accurate method for assessing bone mineral content.
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Magnetic Resonance Imaging (MRI)
MRI is highly accurate and reproducible, with a quantitative error range of 1.1% to 4.4%. It is also free from technical biases or errors that may be present in other methods such as DEXA and CT scans. However, it is time-consuming, both in image acquisition and analysis, and it is expensive.
MRI segmentation for muscle volume has shown good to excellent reliability. The process involves scanning the muscles and then segmenting the scans using software to render the volumes. Intra-rater and inter-rater reliability are assessed using intra-class correlation (ICC), with mean difference (MD), standard error of the mean (SEM), and minimal detectable change (MDC) calculated for each muscle.
MRI can be used to measure muscle bulk in various populations, including infants and adults with conditions such as osteoarthritis or sarcopenia. It is also useful for body composition analysis, quantifying muscle mass and quality, and assessing adipose tissues and muscle composition.
In summary, MRI is a highly accurate and reliable method for measuring muscle bulk, but it is costly and time-consuming, limiting its accessibility and ease of use.
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Girth measurements
Waist Girth Measurement:
- Stand with your weight evenly distributed on both feet and your legs slightly apart.
- Place the tape measure around your waist, making sure it is not too tight or too loose, and is lying flat and horizontal.
- Take the measurement after exhaling.
Hip Girth Measurement:
- Stand erect with your weight evenly distributed on both feet and your legs slightly parted.
- Place the tape measure over minimal clothing at the level of the greatest protrusion of the gluteal (buttock) muscles.
- Ensure the tape is not too tight or too loose, is lying flat, and is horizontal.
Chest Girth Measurement:
- Raise your arms to the side to shoulder level.
- With your arms raised, place the tape measure around your upper torso, under your armpits.
- Lower your arms to the side and take the measurement at chest level after exhaling.
Upper Arm Girth Measurement:
- Bring your right elbow up to shoulder level and then bend your elbow to a 90-degree angle to make a bicep.
- Place the tape measure around the thickest part of your bicep.
Thigh Girth Measurement:
- For proximal or upper thigh girth, measure about 1 cm below the gluteal fold, horizontal to the long axis of the femur.
- For mid-thigh girth, measure from the inguinal crease to the proximal border of the patella.
- For distal thigh girth, measure just proximal to the femoral condyles.
Calf Girth Measurement:
- Measure the distance from your knee to your ankle, then measure and record the center point.
- Place the tape measure around the bulky area of your calf at the center point.
It is important to note that girth measurements should be taken consistently over time to track changes accurately. Additionally, combining girth measurements with skinfold measurements can provide a clearer picture of changes in muscle and fat composition and distribution.
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Frequently asked questions
There are several methods to measure muscle bulk, including Magnetic Resonance Imaging (MRI), Dual-Energy X-Ray Absorptiometry (DEXA), and ultrasound.
An MRI machine uses strong magnets to take images of your muscles by rearranging your body's hydrogen atoms, which releases energy. The machine then uses this energy to determine your muscle mass.
DEXA is used to determine body components, including non-fat soft tissue. When combined with Total Body Protein measurements, it can be used to determine total organ and muscle mass.
Ultrasound is used to measure muscle thickness and bulk. Ultrasound measures of muscle thickness may be superior to strength testing, especially in adults with knee osteoarthritis.
