Djimo
An absolutely vrilliant dude
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This thread is gonna be a follow up of my previous thread in which i explained some measurements but this guide will be more detailed and updated.
i really recommend reading the 'how to fix these ratios' spoilers, most effort is put in there
I hope this helps some people fixing their upper body
What type of thread would you guys want to have next?
Done for today
i really recommend reading the 'how to fix these ratios' spoilers, most effort is put in there
So we are gonna measure 5 important points consisting off
1. Bizygomatic width
2. Bideltoid width
3. Chest width
4. Waist width
5. Hip width
all of these measurements are done linear so dont measure them as a circumference.
Ive made a chart with chatgpt to make it easier to read the ideals.
the female ideals are the ratios females prefer on males and the male ideal are the ratios male prefere on themselves/other males
1. Bizygomatic width
2. Bideltoid width
3. Chest width
4. Waist width
5. Hip width
all of these measurements are done linear so dont measure them as a circumference.
Ive made a chart with chatgpt to make it easier to read the ideals.
| Ratio | Female Ideal | Male Ideal | Combined Ideal Range |
|---|---|---|---|
| Bideltoid : Facial Width | 3.5–3.8 | 4.0+ | 3.5 – 4.1 |
| Bideltoid : Waist Width | 1.6 | 2.0–2.2 | 1.6 – 2.2 |
| Bideltoid : Hip Width | 1.4 | 2.2–2.5 | 1.4 – 2.5 |
| Hip : Waist Width | 1.1–1.2 | 1.0–1.05 | 1.0 – 1.2 |
| Waist : Facial Width | 2.1–2.4 | 1.8–2.0 | 1.8 – 2.4 |
| Hip : Facial Width | 2.4–2.7 | 2.0–2.3 | 2.0 – 2.7 |
| Chest : Waist Width | 1.3–1.4 | 1.4–1.6+ | 1.3 – 1.6 |
Items needed: Measureing tape/ruler and a body to measure
1. Bizygomatic width; go from the widest part of your zygomatic to the other (it should be about 14cm)
2. Bideltoid width; go from the widest part of your deltoid (shoulder) to the other.
3. Chest width; go from the outside of your pectoral (under armpits) to the other.
4. Waist width; go from the narrowest point often between the belly button and ribcage to the other.
5. Hip width; go from the widest point of your pelvis (usually horizontal from your belly button) measure it from the outside to the other side.
1. Bizygomatic width; go from the widest part of your zygomatic to the other (it should be about 14cm)
2. Bideltoid width; go from the widest part of your deltoid (shoulder) to the other.
3. Chest width; go from the outside of your pectoral (under armpits) to the other.
4. Waist width; go from the narrowest point often between the belly button and ribcage to the other.
5. Hip width; go from the widest point of your pelvis (usually horizontal from your belly button) measure it from the outside to the other side.
Adding width:
1. Fillers (strongly against)
2. Metal implants
3. Zygomatic osteotomy
Decreasing width:
1. Zygomatic reduction osteotomy
its almost impossible to change the size of your zygomatics naturally (puberty hope).
So for the bizygomatics we are going to need to hardmaxx (not worth for physique maxxing)
1. Fillers (strongly against)
2. Metal implants
3. Zygomatic osteotomy
Decreasing width:
1. Zygomatic reduction osteotomy
its almost impossible to change the size of your zygomatics naturally (puberty hope).
So for the bizygomatics we are going to need to hardmaxx (not worth for physique maxxing)
Adding width:
1. Deltoid hypertrophy training can give up to 4 inches of width, Lateral raises, Cable lateral raised, Overhead presses etc.
2. Scapulamaxxing, Train Rhomboids, Trapezius and Traps. Weak Rhomboids makes weak scapula control and that equals to rounded shoulders,
You can do any rowing variation to fix this just make sure you retract your back muscles all the way back.
3. Wear shoulder pads to fraud and gain 1-2 inches of width
4. Deltoid implants, gives up to 2 inches although not recommended due to the scarring, limited movement in some cases and migration/asymmetry.
5. Fat graftening this surgery is way better in terms off ROI, bad thing is that up to 50% of injected fat could be reabsorbed withing 6 months, but could still end up giving you that 1 last inch you need.
6. Clavicle lenghtening, gives you up to 2 inches of width but is very expensive nor worth it imo.
Decreasing width:
1. Fat loss could make that .5 inch difference, not recommended to go under 10% for aestethics.
2. Muscle atrophy/deltoid muscle reduction surgery meaning you want to minimise deltoid hypertrophy, not recommend since you might experience muscle asymmetry and other muscles become disproportionate.
3. Clavicle shortening, can reduce up to 2 inched of width but not worth it due the price and many other side effects like muscle asymmetry, chronical pain/nerve damage and a reduced range of motion.
decreasing bidelt width is highly unrecommend due to having a bidelt to wide isnt a bad flaw at all,
increasing the bidelt width on the otherhand i could recomment for some people who lack a noticeable ammount of width even after training
which in some cases can be brutal.
1. Deltoid hypertrophy training can give up to 4 inches of width, Lateral raises, Cable lateral raised, Overhead presses etc.
2. Scapulamaxxing, Train Rhomboids, Trapezius and Traps. Weak Rhomboids makes weak scapula control and that equals to rounded shoulders,
You can do any rowing variation to fix this just make sure you retract your back muscles all the way back.
3. Wear shoulder pads to fraud and gain 1-2 inches of width
4. Deltoid implants, gives up to 2 inches although not recommended due to the scarring, limited movement in some cases and migration/asymmetry.
5. Fat graftening this surgery is way better in terms off ROI, bad thing is that up to 50% of injected fat could be reabsorbed withing 6 months, but could still end up giving you that 1 last inch you need.
6. Clavicle lenghtening, gives you up to 2 inches of width but is very expensive nor worth it imo.
Decreasing width:
1. Fat loss could make that .5 inch difference, not recommended to go under 10% for aestethics.
2. Muscle atrophy/deltoid muscle reduction surgery meaning you want to minimise deltoid hypertrophy, not recommend since you might experience muscle asymmetry and other muscles become disproportionate.
3. Clavicle shortening, can reduce up to 2 inched of width but not worth it due the price and many other side effects like muscle asymmetry, chronical pain/nerve damage and a reduced range of motion.
decreasing bidelt width is highly unrecommend due to having a bidelt to wide isnt a bad flaw at all,
increasing the bidelt width on the otherhand i could recomment for some people who lack a noticeable ammount of width even after training
which in some cases can be brutal.
Adding width:
1. Muscle hypertrophy in the area, train muscles like the pecs and serratus anterior by doing exercises like bench presses, cable crossovers and pec deck
2. Scapula maxxing, yes again the scapula (read Bideltoid width 2 for exercises/science). Having good posture can open up your chest making it appear wider.
3. Ribcage expansion (might be cope), you can do deep breathing exercises and rib mobility exercises (look on youtube)
some body old school bodybuilders used pullovers to stimulate ribcage growth but thats probably cope aswell.
Decreasing width:
1. muscly atrophy, this means that you directly stop training your pecs, not recommended since this could impact other muscles but if you already have enough hypertrophy overall you could start training your chest less 1x a week for example to minimise pec growth but doing this make sure you always check if you fall in to the ideal ratio range so you could maintain the thickness.
2. pec muscle reduction, this could give up to 1.5 inches off less total width for us non body builders, do it carefully do since you dont want make them too small and disproportionate, you cant regrow the muscle fibers if they are removed you can only grow the ones surrounding them.
for increasing the width i highly recommend doing the 1st 2 options before going surgical,
and for decreasing i would recommend minimising training the pecs and once in ideal range maintain.
1. Muscle hypertrophy in the area, train muscles like the pecs and serratus anterior by doing exercises like bench presses, cable crossovers and pec deck
2. Scapula maxxing, yes again the scapula (read Bideltoid width 2 for exercises/science). Having good posture can open up your chest making it appear wider.
3. Ribcage expansion (might be cope), you can do deep breathing exercises and rib mobility exercises (look on youtube)
some body old school bodybuilders used pullovers to stimulate ribcage growth but thats probably cope aswell.
Decreasing width:
1. muscly atrophy, this means that you directly stop training your pecs, not recommended since this could impact other muscles but if you already have enough hypertrophy overall you could start training your chest less 1x a week for example to minimise pec growth but doing this make sure you always check if you fall in to the ideal ratio range so you could maintain the thickness.
2. pec muscle reduction, this could give up to 1.5 inches off less total width for us non body builders, do it carefully do since you dont want make them too small and disproportionate, you cant regrow the muscle fibers if they are removed you can only grow the ones surrounding them.
for increasing the width i highly recommend doing the 1st 2 options before going surgical,
and for decreasing i would recommend minimising training the pecs and once in ideal range maintain.
Adding width:
1. Oblique hypertrophy, you can add up to 1,5 inches of width by training your obliques. I recommend these exercises; 45 degree hanging leg raises, Lumber jacks and inclined hip dips. make sure to keep checking on your ratios so you dont overdo
2. Erector spinae and Quadratus lumborum hypertrophy, these are lower back muscles but could give you up to 1 inch of waist width to the muscles building thickness from the back, you can do; deadlifts, romanian deadlifts and reverse hyperextensions.
3. Fat grafting, again you can do fat grafting to gain up to 2 inches of waist width, these are nice since they look very naturale compared to other surgeries and is safe, only problems are asymmetries and up to 50% fat loss due to reabsorption.
Decreasing width:
1. Avoid overdeveloped obliques, you can do this by minimising olbiques training.
2. Fixing anterior pevlic tilt, fixing this could reduce up to 2 inches of width depending on the severity.
you can change your anterior pelvis tilt to neutral (ideal) by stretching your hip flexors and spinal erectors by doing kneeling hip flexor stretches and dynamic cat cow stretches and by strenghtening/training your glutes (can cause up to 3 inches of total hip width if natty), Hamstrings (do romanian deadlifts), transverse abdominis (by doing leg raises) and obliques like we mentioned at the start.
3. Avoid bloating. having a good diet can fix this bloating and water retention and give you up to 3 inches once again it depends on the severity
start fixing this by having a better diet by avoiding gas producing, other overly chemically foods, drinking enough water and regulating hormones.
4. liposuction, for this there are 2 kinds of liposuctions the first one is the normal easy one that could reduce your width by up to 2 inches and 360 liposuction could reduce up to 3 inches of width, 360 liposuction might be overkill since it really enhances that hourglass body shape women hunt for due to targeting the front, sides and back for the fat dissolvement,
5. abdominoplasy, this surgery is best for people who did a major weight loss transformation since it tightens and removes excess skin, it can reduce the waist width up to 3 inches.
for increasing waist width i would recommend doing all the natural ways first and then the fat graftening,
to decrease waist width i would recommend eating a healthy diet containing of whole foods, fixing your anterior pelvic tilt and regulating the thickness of your obliques by minimising their activation and for surgical i would recommend lipo and abdomiplasty.
1. Oblique hypertrophy, you can add up to 1,5 inches of width by training your obliques. I recommend these exercises; 45 degree hanging leg raises, Lumber jacks and inclined hip dips. make sure to keep checking on your ratios so you dont overdo
2. Erector spinae and Quadratus lumborum hypertrophy, these are lower back muscles but could give you up to 1 inch of waist width to the muscles building thickness from the back, you can do; deadlifts, romanian deadlifts and reverse hyperextensions.
3. Fat grafting, again you can do fat grafting to gain up to 2 inches of waist width, these are nice since they look very naturale compared to other surgeries and is safe, only problems are asymmetries and up to 50% fat loss due to reabsorption.
Decreasing width:
1. Avoid overdeveloped obliques, you can do this by minimising olbiques training.
2. Fixing anterior pevlic tilt, fixing this could reduce up to 2 inches of width depending on the severity.
you can change your anterior pelvis tilt to neutral (ideal) by stretching your hip flexors and spinal erectors by doing kneeling hip flexor stretches and dynamic cat cow stretches and by strenghtening/training your glutes (can cause up to 3 inches of total hip width if natty), Hamstrings (do romanian deadlifts), transverse abdominis (by doing leg raises) and obliques like we mentioned at the start.
3. Avoid bloating. having a good diet can fix this bloating and water retention and give you up to 3 inches once again it depends on the severity
start fixing this by having a better diet by avoiding gas producing, other overly chemically foods, drinking enough water and regulating hormones.
4. liposuction, for this there are 2 kinds of liposuctions the first one is the normal easy one that could reduce your width by up to 2 inches and 360 liposuction could reduce up to 3 inches of width, 360 liposuction might be overkill since it really enhances that hourglass body shape women hunt for due to targeting the front, sides and back for the fat dissolvement,
5. abdominoplasy, this surgery is best for people who did a major weight loss transformation since it tightens and removes excess skin, it can reduce the waist width up to 3 inches.
for increasing waist width i would recommend doing all the natural ways first and then the fat graftening,
to decrease waist width i would recommend eating a healthy diet containing of whole foods, fixing your anterior pelvic tilt and regulating the thickness of your obliques by minimising their activation and for surgical i would recommend lipo and abdomiplasty.
Adding width:
1. anterior pelvic tilt, fixing this could give up to 1.5 inches of width depending on the severity.
you can change your anterior pelvis tilt to neutral (ideal) by stretching your hip flexors and spinal erectors by doing kneeling hip flexor stretches and dynamic cat cow stretches and by strenghtening/training your glutes (can cause up to 3 inches of total hip width if natty), Hamstrings (do romanian deadlifts), transverse abdominis (by doing leg raises) and obliques like we mentioned at the start.
2. Hip implants, you can get up to 6 inches in total of hip width. imo theres other better ways to get wider hips than that since the implants can shift and cause asymmetry.
3. fat grafting, add up to 4 inches total width. If you ask me this is the best surgical way to widen your hips since it has little to no side effects,
the only side effects you should take into consideration is that up to 50% of the injected fat gets reabsorped and asymetries.
Decreasing width:
1. Overall fatloss, the ammount of decrease in width heavily depends on how much fat you are storing at that place and how much can actually go away, i wont recommend going under 10% bf.
2. Atrophy, more specifically in the glutes area. i wouldnt recommend doing this since it can give you a posterior pelvis tilt (which does give a narrower hip width for some) the side effects are poor posture, hip joint dysfunctions and core weakening.
3. Avoid training your glutes
4. liposuction, specifically around the hip area, the ammount of hip width reduction heavily depends on how much fat there is around the hips
5. Glute reduction surgery, a surgery to get rid of muscle mass around the hips i wouldnt recommend doing this since lipo is cheaper and the ROI is to small.
for increasing width i recommend fixing your anterior pelvis tilt/fat graftening
and to decrease width i would recommend shredding down your bf% (not lower than 10%), avoid training glutes and do liposuction as a last resort.
1. anterior pelvic tilt, fixing this could give up to 1.5 inches of width depending on the severity.
you can change your anterior pelvis tilt to neutral (ideal) by stretching your hip flexors and spinal erectors by doing kneeling hip flexor stretches and dynamic cat cow stretches and by strenghtening/training your glutes (can cause up to 3 inches of total hip width if natty), Hamstrings (do romanian deadlifts), transverse abdominis (by doing leg raises) and obliques like we mentioned at the start.
2. Hip implants, you can get up to 6 inches in total of hip width. imo theres other better ways to get wider hips than that since the implants can shift and cause asymmetry.
3. fat grafting, add up to 4 inches total width. If you ask me this is the best surgical way to widen your hips since it has little to no side effects,
the only side effects you should take into consideration is that up to 50% of the injected fat gets reabsorped and asymetries.
Decreasing width:
1. Overall fatloss, the ammount of decrease in width heavily depends on how much fat you are storing at that place and how much can actually go away, i wont recommend going under 10% bf.
2. Atrophy, more specifically in the glutes area. i wouldnt recommend doing this since it can give you a posterior pelvis tilt (which does give a narrower hip width for some) the side effects are poor posture, hip joint dysfunctions and core weakening.
3. Avoid training your glutes
4. liposuction, specifically around the hip area, the ammount of hip width reduction heavily depends on how much fat there is around the hips
5. Glute reduction surgery, a surgery to get rid of muscle mass around the hips i wouldnt recommend doing this since lipo is cheaper and the ROI is to small.
for increasing width i recommend fixing your anterior pelvis tilt/fat graftening
and to decrease width i would recommend shredding down your bf% (not lower than 10%), avoid training glutes and do liposuction as a last resort.
I hope this helps some people fixing their upper body
What type of thread would you guys want to have next?
Done for today
Last edited:
what type of thread would you like next time?
