bulking

Bulking is a period of intentional caloric surplus in bodybuilding aimed at increasing lean body mass and strength. It is one part of a cyclical approach that often alternates with cutting to reduce fat. During bulking, individuals aim to maximize muscle hypertrophy through resistance training combined with a modest caloric surplus and adequate protein.

Nutrition: A typical surplus ranges from 250 to 500 calories per day, adjusted for starting body weight, body composition, and goals. Protein intake generally 1.6–2.2 g/kg bodyweight per day to support muscle protein synthesis. Carbohydrates provide energy for workouts; fats support hormones. Emphasis on nutrient-dense foods improves overall health; some pursue a lean bulk to minimize fat gain.

Training: Focus on progressive overload, compound lifts, and sufficient weekly training volume. Adequate rest and sleep support recovery.

Duration and monitoring: Bulking cycles often last several months, with progress tracked by body weight, strength changes, and body composition when possible. A portion of weight gain may be fat; the target is to maximize lean mass while keeping fat gain manageable.

Variations and considerations: "Clean" or "lean" bulking aims to limit fat gain by a slightly smaller surplus and higher-quality foods; "dirty" bulking tolerates higher fat gain. People with medical conditions or older adults should consult a professional.