Why do you need to be taking more progress pictures? Get your minds out of the gutter 😉 it isn’t what you’re thinking. But looking at some pictures of yourself in your undies can tell you a lot about your physique, body symmetry and postural muscular imbalances.
So, even if your goals are a performance-based athlete or you “train to become an instrument, not an ornament” cheeky Ross Edgley quote. It doesn’t matter! These pictures can give you more information than you think. I’m going to talk over the key things you are missing in your progression pics.
Taking Progress Pictures Correctly
- There should be 3 main pictures you take, all with the camera from the same position.
- The 3 shots should be: standing front on, side on (left or right or both) and back facing the camera.
- To get a real image I think there should be NO PUMP, NO TENSING and the big one NO EDITING should be used. just a RAW underwear picture🩲👙.
They Are For YOU!
Don’t think you need to post these to social media or put them anywhere, they are for you. You don’t have to share them with anybody. Keep them in a locked folder on your phone or computer if you like. It’s a personal tool to help you progress and build on your own goals. Not for anyone else.
It can be hugely motivational to see how you have progressed. Not only this, you can see changes in other elements of your body.
Don’t compare these pictures to pictures you see on Instagram or other social media. Most people edit, filter, tweak, tune and tinker with their pictures before posting, as well as having a pump and the best lighting. Don’t take this is a bad thing at all, but just something to keep in mind when you are swiping away.
For me, this one is the big one. Looking at how you stand can tell you a lot about your posture. Maybe how you lean more to one side, maybe there is a slight twist somewhere, or you may even stand slumped. All these things can show slight signs of weaknesses which may leave someone more prone to injury.
Rehab and prehab, most of the time going to be a continuous thing. As the lives we live put us in poor positions a lot of the time, we need to do exercises to counteract these. It’s time to not only get my training momentum back but to sort out my shit!
We all have a more dominant side unless you are one of the weird ones like myself who writes and throws left-handed then plays golf and bats in cricket right-handed. So this is one most people will overlook or you will miss them if you don’t pay attention to the smaller details, watching the video attached to this blog will show you in real life details.
Similar to posture, we are looking for imbalances. Maybe one area has slight more muscle tone/ tightness. Or one quad is slightly bigger than the other.
Standing still and relaxed can tell you a lot about your body’s posture, alignment and function. For example, here is mine
Taking progression pictures of myself as an example:
This is what I can tell from mine: (watch the video linked for more details and two other examples)
1️⃣. Obviously I have put on some fat, not a massive factor but the extra fat will hinder my performance when training.
2️⃣. I have tightness around the right side of my neck and traps, as the right shoulder is sitting higher than the left!
3️⃣. I have had an injury to my left collarbone previously, as it is a lot more prominent. (I dislocated it… not fun😭).
4️⃣. Posture, slightly forward rolling shoulders and pigeon neck. A large amount of computer work and a decrease in pulling movement exercises will be a factor in this
5️⃣. I hyper-extend my knees. Doing this explains my quad dominance and my hamstring weakness.
6️⃣. Tightness and mild scoliosis in my back on the right-side can be seen in the back shot.
So this one is mainly for building an aesthetic look and one I especially used a lot with my coach when training for a bodybuilding competition. With a good picture, you can work out which area of your physique needs to be improved or “brought up” using the bodybuilding terms. Which means building more muscle basically. But even in these competitions, a big element is to be as symmetrical as possible.
Even if you aren’t competing it can still be a useful tool to look back at whether you are trying to lose weight or gain weight taking pictures weekly or fortnightly is the best way I think to see regular progression.
Looking at yourself everyday means you see very little change and this can be very demotivating. But when you look back to the start of your journey, or even a few weeks ago you are going to see a change.
Yes, young Adam is “strawpedo”-ing a whole bottle of wine 🤦🏻♂️🍷
Take my own weight-loss journey as an example, I know looking at myself every day I didn’t see the changes. But when you look back to before you can not only see how much your appearance has changed a bit how much you will have changed and grown as a person.
Hopefully, you can take something from this blog post and you’ve learnt something new from the points and the video above. Please comment on any questions you have below, and I will get back to you.
If you are finding it hard to identify areas of weaknesses on your own progression pics and would like for me to analyse them, giving you in-depth details and exercises to fix the issues found then fire me a message on my Instagram: @adam_hindley
Enjoy Taking More Progress Pictures