Bulking is a key principle of bodybuilding, but it’s also become more popular in recent years for regular gym goers.

In this guide, we recruited the help of physique training specialist Gareth Sapstead) to explore key principles of effective bulking training, including how it affects your performance, the type of training you should be doing and nutrition strategies to help you maximise muscle growth during this phase of your fitness journey.

What is bulking?

A ‘bulk’ is also known as a ‘building’ phase. It is a time period where your training goal is to build as much muscle mass and strength as possible through training and nutrition. In order to achieve this there has to be an increased intake of calories in order to fuel performance in the gym.

How does bulking affect your performance in the gym?

When it comes to resistance training, whether you’re bulking or cutting, the foundations of your sessions should remain the same. The only difference being that you prioritise your strength work over any other form of exercise. This means including a mixture of compound movements such as Barbell back squats and deadlifts, along with single-joint exercises such as Dumbbell bicep curls and lateral raises.

In terms of cardiovascular exercise, because the aim of a bulk is to be in a calorie surplus to increase muscle mass, you might drop down the amount of cardio you’re doing during the week to ensure you maintain the surplus. Adding extra cardiovascular activity will increase calorie output which would require you to eat more to maintain your bulk.

One thing for sure is that when you’re bulking your training should feel great. With those extra calories, you’ll probably have more energy to train, be able to lift heavier and recover better between sessions. 

How Long Should You Bulk For?

This is completely dependent on age and experience level. For example, if you’re a teenager with minimal muscle mass, you should be bulking for a couple of years. This will give you the opportunity to lay the foundations of your training and take advantage of a naturally higher testosterone level.

If on the other hand you’re at an intermediate level of training (5+ years) then you should bulk anywhere from 3-6 months. Any less and you won’t get the benefits from increased calories to build a substantial amount of muscle. From here, it might be tempting to jump straight into a cut, however you’ll want to maintain first before doing so. If anything, it gives you a mental break from the dieting phases you go through during a cut and a bulk.

What is the Difference Between a Clean Bulk and a Dirty Bulk?

You might have heard the terms ‘clean’ and ‘dirty’ when it comes to bulking. A clean bulk refers to building muscle whilst maintaining a healthy diet. When doing this, you would opt to include high calorie whole foods into your diet, some examples of high calorie foods include -

• Eggs

• Avocados

• Nuts/seeds

• Red meat

Although nutritionally a clean bulk is healthier, it can be more difficult to eat a higher number of calories. Because whole foods generally contain less calories than ultra-processed foods, you require them in larger amounts to hit your calorie target.

A dirty bulk means including a number of ultra-processed foods into your diet in order to hit your calorie requirements. Often this includes foods such as -

• Pizza

• Takeaways

• Cakes

• Chocolate

Because these foods are calorie dense, it’s easier than a clean bulk to hit your calorie target, especially if it’s a big one. However, these foods provide very little nutritional value in terms of vitamins and minerals. If you opt for a dirty bulk, chances are you won’t feel healthy and will gain more fat. As a result, you’ll have to increase the length of your cut to strip the fat, a prolonged cut is more likely to lead to muscle loss too.

There’s no problem including some processed foods into your diet to help reach your calorie requirements, but to maintain a healthy diet, most of your macros should come from whole foods.

What Are Common Misconceptions About Bulking?

Bulking Will Give You Muscle Definition

The bulking phase is when your aim is to build as much muscle mass as possible and as a result, you’ll get bigger. It’s during the cut phase that you’ll start to reduce your body fat and there will be more muscle definition.

Bulking is Unhealthy

As long as you’re eating a nutrient rich diet and exercising sufficiently, there is only a limited risk of health complications for the general public when it comes to bulking. 

You'll Lose Weight While Bulking

The whole point of a bulk is to build muscle mass, so as a result your weight will naturally increase, However, the aim is for weight to increase because you are gaining muscle, not because you are gaining fat.

Downsides of Bulking

Getting to eat more food sounds great, right? Well it’s harder than you think. Your goal and current size will determine the number of calories you need to eat during a bulk and eating a substantial amount more than you’re used to can be difficult. This is especially hard when you’re trying to maintain a healthy diet and want to consume calories from whole foods.

Another aspect that some people find difficult is their mental attitude to getting bigger. Traditionally, the gym is a place that people go to get as lean as possible. Therefore, having the goal of increasing size can be uncomfortable, especially if for a prolonged period.

Benefits of Bulking

Muscle Growth

Bulking is specifically designed to promote muscle hypertrophy. By consuming a calorie surplus and engaging in resistance training, individuals can stimulate muscle growth, leading to increased size and strength.

Metabolism Boost

During a bulking phase, the body's increased calorie intake can elevate metabolism. This can help individuals burn calories more efficiently, making it easier to maintain or gain muscle while minimising fat gain.

Strength Gains

Increased calorie intake provides the energy required for intense workouts. This results in enhanced strength gains, allowing individuals to lift heavier weights and perform more challenging exercises, which can carry over to improved athletic performance and functional strength.

The most important thing is that you stay safe when it comes to any form of dieting. Bulking and cutting can have an impact on both your mental and physical health, and so if you do believe that it is having a negative impact on your wellbeing and causing disordered thoughts around eating, you should seek professional help.

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Tags: Misc > Lifestyle