Building a muscular body that is not too big or overly muscular is the goal of most ordinary men and women who want to build muscle. Of course, this is a good approach to take if you are not a bodybuilder. But the fact is, it’s not easy for anyone to get huge muscles like bodybuilders when you just start working out.
Developing big muscle size like Ronnie Coleman and Jay Cutler takes years of hard work and decipline in training and nutrition. And there are only a few persons who have the right genetics for naturally building a huge muscular physique with large prportions. So you don’t have to worry about getting bodybuilder big in your first few months or even years of building muscles, no matter the type of workout and diet program you are using.
Despite that, there are a few options beginners have when it comes to choosing and implementing a program for building a muscular body of average size. If you want to end up with a great looking physique after putting on a moderate amount of mass, there are certain protocols you would want to implement to make this happen. So below we will give you the best tips for building average muscle mass while sculpting a body that looks stunning.
1. Basic Muscle Building Training
To build muscle you have to lift weights aka working out or training. There are many variables within a muscle building program that can affect the outcome of training. The amount of repetitions, sets, rest period and things like these will determine what impact the workout is having on your body and the outcome of the workout.
There are several general goals that can be sought after from lifting weights including increasing strength, increasing muscle size and increasing muscular endurance. The goal you want to achieve will determine how you should design the workout variables. Because we are talking about building average muscle mass to look good, the following training tips would allow you to make moderate gains to look impressive.
2. Training For Targeted Muscle Gains
Training for targeted muscle simply means using a program that allows you to control where you want to add muscle and the quantity of mass you gain in the specific muscle groups. Gaining untargeted muscle is not the right approach if you want to ensure an average amount of muscle looks impressive on you.
According to Rusty Moore, “the problem with following the standard advice of concentrating on the “big 3″ weight training exercises (squat, deadlift, and bench press) is that it will most likely add too much of the muscle in the wrong body parts and create a terrible looking physique”.
The ideal muscular body for men that looks most attractive has broad shoulders, slim waist, with legs and other body parts of perfect proportion. So as Rusty said “even 100% pure muscle gains can ruin your look if the muscle is added to the wrong places on your body. Adding muscle in the wrong places creates a rounded curvy look. As a guy you are not aiming for an hour-glass figure. Simply chasing a muscle gain number is a nearly guaranteed way to kill you chances of a lean and angular physique”.
Soccer star Cristiano Ronaldo (pictured above) is a great example of someone with average muscle size and perfect proportion.
3. Training For Optimum Muscle Density
Where you gain the muscle is not the only thing that determines how good your body looks. One would also need to have hard, dense muscle which is determined by the 2 muscle growths. The two types of muscle growth that affect the look of a muscle are:
- Sarcoplasmic Hypertrophy: This is a fast way to increase the size of a muscle, but it won’t make the muscle significantly stronger.
- Myofibrillar Hypertrophy: This adds a lot less to the size of a muscle than sarcoplasmic growth, but it will make the muscles significantly stronger.
So the way to ensure a good balance of muscle size and muscle density is to use the correct ratio of these muscle growths in your in your program. They are achieved with your rep and set scheme.
4. Diet For Lean Muscle Gain Without Gaining Fat
Eating for building muscle has a basic straight forward principle: decide a calorie surplus for you and devide the total amount of calories in protein, carb and fat. But the tricky part is gaining muscle without gaining too much body fat. Getting the right amount of calories will allow you to grow without adding fat at the same time.
So when it comes to calories, a general rule of thumb is 18 calories per pound of your body’s weight if you want to gain muscle mass. For example, if you weigh 180 pounds (82kg), you would be eating around 3,200 calories per day.