BULKING WORKOUT

Someone who is bulking is purposely eating more calories than they need. By providing your muscles with a strong stimulus to grow from progressive, intense training, these excess calories, especially protein, should aid in muscle hypertrophy and gains. ... 

 

So what exactly is “bulking”? If you aren’t aware, to build muscle you need to provide your body with excess calories. Everything in life is about energy. To add weight (be that fat or muscle) to your body you must supply the body with more energy (as calories from food) than it needs. We all need different amounts of calories. You can roughly work out your needs as they are dependent on your age, weight, height, and activity; which is dependent on your job and how much you train. As long as you ingest more calories than you need, to maintain weight or referred to as maintenance calories, you’ll be in an energy surplus needed to gain weight. 

 

Bulking Can Be Done In One Of Two Ways:

 

Clean Bulk

1. A clean bulk refers to adding excess calories (for the reasons explained above), but doing so with largely healthy foods. The types of foods eaten when clean bulking aren’t that dissimilar to foods eaten when cutting or trying to maintain and stay lean. Treat meals (the addition of a meal or two a week with more unhealthy foods) will still be used in many cases, but 90% of meals will be nutrient and calorie while meeting the calorie surplus requirements for bulking. A clean bulk usually leads to a leaner bulk and is certainly more healthy, to the body and mind, long term.

 

 Dirty Bulk

2. A dirty bulk refers to adding excess calories as described above but with any and all foods. Often it is seen as an excuse to eat all the foods avoided during a cut or when staying lean. Therefore cakes, chocolates, ice cream, and alcohol among others are often overdone. Foods that are calorie-dense but are often low in nutrients. This could have health implications and not something that is typically advocated. The psychology of eating such foods after cutting them out for so long can also be detrimental when bulking like this and it has been linked with eating disorders. Especially as the subsequent cut can often be far harder as a dirty bulk usually leads to a less lean endpoint as well as a change of palate that must then be changed again!