To build muscle you have to bulk, is the classic view among bodybuilders. But bulking usually goes hand in hand with an increase in fat mass, which is why you have to cut again afterwards. Is it really not possible to build lean muscle mass in one go?
WHY BULK?
Bulking means that you consume more calories than you normally need. If your maintenance level is 2000 kcal per day, then during bulking you eat 2300 kcal/d.
It is not illogical that you consume more calories when you want to grow muscle. After all, that requires energy: you have to train hard, recover well and build new muscle mass. This is why it is traditionally thought that you have to bulk in order to gain.
RESEARCH
But eating extra calories almost always goes hand in hand with an increase in fat mass, except for bodybuilders who use anabolics. That is why more and more natural bodybuilders are asking themselves: can I also gain muscle mass without bulking, so without fat gain taking place?
A 2021 scientific meta-analysis answers: yes, that is possible. The condition is that it concerns a relatively small energy deficit, of about 200 to 300 calories.
A 2020 review of twelve studies also suggests that building muscle in an energy deficit is indeed possible, even in trained individuals.
BODY RECOMPOSITION
These studies not only show that you don’t need a calorie surplus, but also that you can build muscle mass and lose fat mass at the same time. This is also called body recomposition: the wish of many strength athletes. The vast majority of renowned coaches also consider body recomposition possible, even for more experienced strength athletes. More about that in this article.
WHEN TO BULK?
You can’t just eat as much as you want and then convert all the extra calories into muscle. Unfortunately. But is bulking useless, now that we know that body recomposition is also possible? Not at all.
Whether bulking is right for you depends on two factors:
- training status;
- body fat percentage.
TRAINING STATUS
According to natural bodybuilder, coach and author Eric Helms, beginners in particular benefit from a bulk with a relatively large calorie surplus. ‘Newbies’ are so sensitive to muscle growth stimuli that the extra calories are easily converted into muscle mass.
Bulking becomes less effective as you become more experienced as a strength athlete. You can build muscle mass less quickly and therefore need fewer and fewer extra calories.
Helms’ advice: beginners should eat an extra 400 to 500 calories. Once you notice that you’re gaining mostly fat, halve that extra. And once you’re in the advanced phase, only eat a tiny extra (like +1 banana).
Despite a small calorie surplus, it is still possible to gain some fat. That is why a bulking phase is usually followed by a cutting phase.
BODY FAT PERCENTAGE
Another factor that determines the effectiveness of bulking is your body fat percentage. If it is relatively high (> 15%), then you can safely eat slightly below your maintenance level and thus achieve body recomposition (regardless of training status). After all, the more body fat, the more reserves your body has to contribute to muscle building. ‘Recomping’ is therefore especially possible for beginners with a high fat percentage.
CONCLUSION AND ADVICE
Bulking and cutting is a proven method to build muscle mass. The only disadvantage is that when bulking you gain some fat mass in addition to muscle mass. Therefore, keep your calorie surplus limited: 400-500 kcal/d as a beginner, 100-200 kcal/d as an advanced.
Bulking is certainly not a prerequisite for becoming more muscular. You can even go a little below your calorie level and thus build muscle mass and lose fat at the same time (body recomposition). This is relatively easy if you are a beginner and/or if you have a high fat percentage. As an advanced athlete, you will only build a little muscle with difficulty, especially if you are quite lean, which is why it is better to bulk (albeit with a limited surplus of 100-200 kcal/d) and then cut.