Bodybuilding: body proportions

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Bodybuilding: body proportions
Bodybuilding: body proportions

Physique affects the rate of progress. Find out what body proportions are considered ideal in bodybuilding. With our tips, you can easily analyze the result. Each athlete has individual characteristics, one of which is physique. Today we will try to figure out what body proportions in bodybuilding can be considered ideal. This does not mean at all that if you do not meet these parameters, you will not be able to gain weight. It's just going to be a little more difficult. At the same time, there are many examples when an athlete, not having a good physique, achieved high results.

Ideal bodybuilder proportions

Men with different body types
Men with different body types

There are probably no people who are completely satisfied with their body. Someone wants to lose a couple more kilograms, but someone is not satisfied with the size of the biceps. The debate about the ideal figure has been going on for more than one century and most likely will never end. For athletes, body proportions in bodybuilding are also important.

Bodybuilding means building your body so that the job is done right. It should be symmetrical, the muscles are harmoniously developed, etc. For many years, various tournaments have been held among bodybuilders, in which athletes show what they have managed to achieve over the past time.

There will always be people who surpass you in one of the parameters. The muscles may not be as massive as yours, but the proportions of the body will be more correct. Very often in the halls one can observe the discrepancy of proportions among the visitors. The options may be different and we are not talking about them now.

It is worth noting that some amateurs themselves do not really follow the harmonious development of muscles. Considering that if they do not need to compete, then the proportions do not matter much. In principle, one can agree with this, but only in part.

It should be noted that the proportions of the body in bodybuilding contribute to the determination of some parameters and capabilities of the athlete. Thanks to them, you can determine the genetic potential, as well as make a more accurate training program. An example would be people who do not pay attention to their physique, and then, during a training session, perform crazy bicep curls with long arms.

Body proportions in numerical terms

Table of anthropometric measurements by Marcel Rouet
Table of anthropometric measurements by Marcel Rouet

Of course, the attractiveness of the figure of any person is a matter of taste, however, numbers should not be discounted. In mathematics, everything can be described using the appropriate formulas. There is such a thing for the human body, and it is called the "golden ratio". This number describes the proportions of the whole body, say, the length of the limbs in relation to the body. The numerical value of this ideal looks like this - 1: 1, 618. To put it simply, if we take for example the thigh equal to one, then the lower leg and leg should be equal to 1, 618, respectively. A person strives to achieve harmony and balance throughout his development. Consequently, the beauty of the body can be judged by how much it differs from the ideal described by the "golden section". If we talk about the proportion of the body in bodybuilding, then it is necessary to realize that in training an integrated approach should be used and each group of muscles should be developed, and not concentrated all attention on one or two of them.

Very often, bodybuilders try to achieve the ideal waist-to-shoulder ratio. By the way, this ratio is called the Adonis index, and in numerical terms it corresponds to the “golden ratio” or 1: 1.618. For a faster achievement of this goal, the value of your physique will come in handy. For example, a thin ectomorph should first develop the shoulders, and the rest should deal with the waist.

Before you start creating your ideal body, you should find out your own parameters of the "golden ratio", after which you can already start drawing up a training program. Now we will try to figure out how you can calculate the ideal proportions for your body. Each person, starting to visit the hall, has individual parameters. Thus, it is necessary to find a common reference point and the easiest way to take for it the largest part of the body - the pelvis.

With the ideal proportion for girls, everything is very simple, since 90x60x90 have not disappeared anywhere. With men, everything is somewhat more complicated.

  • The circumference of the pelvis and chest should be 9:10. For example, the pelvic circumference is 90 centimeters, then the chest should be 100.
  • The neck in circumference is 38% of the size of the chest. With a chest of 10 centimeters, the neck circumference should be 38 cm.
  • Forearm size - 30% of the chest circumference;
  • Waist size - 75% of the chest circumference;
  • Thigh size - 60% of the pelvic circumference.

How to measure the proportions of your body?

The athlete measures the waist with a tape measure
The athlete measures the waist with a tape measure

When everything became clear with the ideal parameters, there was only one question left - how to correctly measure the body in order to then carry out the necessary calculations? There are two basic rules:

  1. For measurements, you should use a regular centimeter (tape).
  2. It is better to take measurements in the morning, when the muscles are relaxed, and the body has not yet woken up.

When you measure your body, make sure that the tape does not sag or over-stretch. Do not try to embellish the results obtained, because the accuracy of the measurements depends on how close you can get to the ideal figure. Also, to obtain the most accurate result, you should take two or three measurements in the same place.

It is very convenient to use a special diary of measurements and a photo archive to monitor progress, where photographs should be entered in three angles. You can take pictures of your body for control once every two or three months.

Also, do not forget about such a parameter as body mass index (BMI). You can learn a lot with it. Ideally, your weight should be equal to the difference between height and a factor of 100. BMI can be calculated using the following formula:

BMI = weight / height squared

The ideal BMI is between 25 and 35 units.

Watch about bodybuilding and ideal body proportions in this video interview:

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