Ahhhh! The elusive X-Frame!  Some have it, some want it – and a few lucky bastards are born with it. It’s that symmetrical balance between large, round bellies on the upper torso – a small, tight waist – and big, sweeping quads on the bottom half. For competitive bodybuilding – it’s the deciding factor. But how do you know if you have it? You probably don’t – that’s why you need the help of a brutally honest friend. Your eyes are not good enough – they can play tricks on you. Many tend to suffer from body dysmorphia – when they see something totally different about themselves than everybody else does. It’s a head game no one wins.

To accurately know what areas to work on in order to achieve the symmetry that the judges want to see, you’ll need two things – a friend and a measuring tape. As far a friend goes, use a training buddy to check you out every week to 2 weeks – any more often than that and you’ll officially be dating. In all seriousness, an outside set of eyes will give you the perspective that you cannot see in the mirror. Make sure your partner takes a look at a judging sheet, so he knows what he’s looking for. As you get more experienced, you’ll be better able to assess yourself, but for now, trust a buddy.

Get a measuring tape from a sewing shop. You’ll want one more flexible than the one you would use for a construction job. Measure your arms (flexed and relaxed), chest, back, thighs and calves. Again, get a friend to help. Don’t be concerned if there are minor differences between your limbs; it’s to be expected. This is why you’re doing this. Use this technique every few weeks and record the results. It is a great motivator, but don’t do it too often. It’s easy to become obsessed with small gains and losses.