Author Topic: Calculating Bodyweight Percentage?  (Read 1165 times)

Offline Muse_of_Fire

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Calculating Bodyweight Percentage?
« on: June 28, 2007, 08:45:15 AM »
I apologize if there is already a thread for this somewhere (and I'll be really embarrassed if this was detailed out in Steve's awesome workout article). I readily admit, I'm lazy. If the thread exists, please point me to it, and feel free to scold me for my laziness. :)

Here is my question:

We're working a lot with bodyweight exercises; but of course for some things, I can't yet lift my whole bodyweight. I'm wondering if there's a way to calculate what percentage I am lifting, or if there is a graph or table out there somewhere to help figure this out. For instance, when I do tricep dips, I rest my heels on the ground, with legs straight. I know this isn't my full bodyweight, but I'm wondering how much of it it is.

Anyone know how to calculate this/where I might find a resource?

Thanks in advance. :)
She followed slowly, taking a long time,
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and yet: as though, once it was overcome,
she would be beyond all walking, and would fly.
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Offline chipset

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Re: Calculating Bodyweight Percentage?
« Reply #1 on: June 28, 2007, 09:48:16 AM »
I calculated it for push-ups by putting hands on the weight scale. But how about taking an assistance machine and seeing what assistance weight feels same as the exercise with whatever assistance you're getting. I hope you understand what I'm trying to say :)
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aggreenvln

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Re: Calculating Bodyweight Percentage?
« Reply #2 on: June 28, 2007, 10:07:46 AM »
I have one suggestion that probably isn't 100% accurate, but may get the general results you're looking for. If you put a scale under whatever body part you're "resting" (keeping out of the exercise due to strength constraints), the scale will display the amount of mass that the "ground" (scale) is supporting, rather than your working muscles. For example, if you rest your feet on a scale instead of the floor while you're doing your dips, it will display a certain value. If you subtract this value from your bodyweight, you get the amount of weight that you are supporting with your triceps. This method also has the advantage of being a sort of "point of reference" to your form. If you have good form, the needle on the scale (or digital display) won't fluctuate much as you do the exercise. If, however, at a certain point in the movement you start to lean forward more, putting more weight on your feet (and the scale/ground), you will see a sudden increase in the amount of mass being supported by the scale that may not be recognizable if you were doing dips without it there.

Similarly, while doing pushups, you could "push up" against the scale to see how much of your bodyweight you are pushing up with your arms, and how much is supported by your feet. My guess is with a little ingenuity one could find a creative place to put the scale in just about every exercise.

Like I said, it probably isn't 100% accurate, but it may help get some of the results you are looking for. It wouldn't be very useful in calculating the (often cruel) leverage dis/advantages we put ourselves under while using bodyweight exercises, but as a basic measuring tool it might be rather useful. I think I might have to try it out with my workout tonight :).

N.B. In Pavel's "The Naked Warrior" he implemented another interesting, similar use of a scale. He wanted to see exactly how much benefit came with engaging multiple muscle groups to utilize their assistance in bodyweight exercises (notably by clenching his hands into a fist, engaging his abdomen and engaging his glutes). He stood on a scale and proceeded to get in an "iron cross" position on a pair of rings (often seen in men's gymnastics, where the body is held isometrically between two rings with the arms outstretched so the body is in a "T" configuration), but put himself at such a leverage disadvantage he knew he would never be able to lift his full bodyweight off of the scale. He lifted as much of his bodyweight as he could, using only the necessary muscles, and then he engaged the seemingly less necessary grip strength, glutes, and abdomen. He was amazed to find that because of the effect he calls "completing the chain", he was able to lift about 40 more pounds of bodyweight off of the scale when he engaged these three muscle groups.

Offline Steven Low

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Re: Calculating Bodyweight Percentage?
« Reply #3 on: June 28, 2007, 02:51:51 PM »
Good answers above.

Scale is the best way... If you're doing anything that requires decreased leverage to make an exercise harder like pseudo planche pushups, it will NOT be accurate. Bench dips should give a fairly accurate measurement if you put the scale on whatever the bench is and put your hands on that.

The output in the muscles is not exactly constant through the movement. You know how much weight you're moving BUT some phases are easier like last ~15 degrees of a dip is easier than the part where you take the range of motion all the way down to you shoulders. The top 1/4 of a squat is easier than the bottom part & below parallel. The force changes over time as the joint angles close and/or open so it would take fairly complex calculations to actually calculate the forces placed on the muscle. I wouldn't try to do that. I don't think you asked that question though so I think I wrote this for no reason. :)

The pushup is pretty much about ~50-65% of your bodyweight depending on how much upper body mass you have. Since women have a lower center of gravity (more weight in their hips and waist than men usually) they usually have a lower number in that range than men of the same weight.
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Offline whiteninja

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Re: Calculating Bodyweight Percentage?
« Reply #4 on: June 28, 2007, 04:15:38 PM »
The Rafter Pull-Up: http://www.dragondoor.com/articler/mode3/137/
He used the scale method to see how much of his weight he could hold while pinching the rafters.


The only other way I can think of measuring the weight not lifted is using a Gravitron machine.

Offline Muse_of_Fire

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Re: Calculating Bodyweight Percentage?
« Reply #5 on: June 30, 2007, 08:10:00 AM »
Thank you, everyone! This is all very helpful advice. I'll have to see about getting a scale this weekend.
She followed slowly, taking a long time,
as though there were some obstacle in the way;
and yet: as though, once it was overcome,
she would be beyond all walking, and would fly.
--excerpt from Going Blind, Rainer Maria Rilke

www.madisonparkour.com