What is Bulking? How to Bulk Correctly

Many athletes and fitness enthusiasts focus on bulking — a phase aimed at gaining muscle mass. However, despite its popularity, bulking is often misunderstood. To clear up the confusion, health and fitness expert, gym owner and all round legend Chris Dalmau breaks down the essential elements of bulking, explores the different methods, and explains how to do it right.

What is Bulking?
Bulking is a phase of training and nutritional planning aimed at adding significant muscle mass. During this time, you'll engage in heavy weight training while gradually increasing your calorie intake to ensure your body has the fuel needed to build strength and muscle size. In essence, it’s about providing your body with the right resources for muscle growth.

How Do You Bulk?
There are two primary ways to bulk: the "dirty bulk" and the "progressive bulk."

The Dirty Bulk
The dirty bulk is often seen as the fastest way to gain mass, but it comes with a trade-off — excessive fat gain. This method involves eating in excess to rapidly increase weight, often without much concern for the quality of calories consumed. As Chris explains, a dirty bulk will eventually require a cutting phase to reduce the accumulated fat and reveal the muscle gains. While you may see quick results, this strategy can lead to more fat than desired, making the cutting phase more challenging.

The Progressive Bulk
In contrast, the progressive bulk takes a more strategic, slower approach. Instead of overeating to gain weight quickly, you gradually increase your calorie intake in response to changes in your body mass. This method is more planned and methodical, which results in less fat accumulation and often eliminates or reduces the need for a cutting phase. Think of it as the tortoise in the classic story of the tortoise and the hare — steady and consistent, leading to long-term success.

The Essentials of a Successful Bulk
To bulk successfully, it’s crucial to focus on several key elements:

1. Establishing the Foundation: Nutrition

A successful bulk starts with a solid nutrition plan. To fuel muscle growth, you need to consume a surplus of calories — around 250-500 more than your maintenance level per day. Focus on nutrient-dense foods, such as lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Aim for 1.6-2.2 grams of protein per kilogram of body weight to support muscle repair and growth.

2. Timing is Key: Pre- and Post-Workout Nutrition

What you eat before and after your workouts can significantly impact muscle growth and recovery. Pre-workout, consume a balanced meal with both protein and carbs to fuel your muscles for the session ahead. Post-workout, refuel with fast-digesting carbs and high-quality protein to replenish glycogen stores and kickstart the muscle repair process. A protein shake with carbs or a balanced meal containing lean protein and rice or potatoes are excellent choices.

3. Progressive Overload: The Heart of Training

To build muscle, you need to apply progressive overload — gradually increasing the weight, volume, or intensity of your exercises over time. Focus on compound exercises like squats, deadlifts, bench presses, and rows, which target multiple muscle groups and allow for heavier loads. Aim for a rep range of 6-12 per set, lifting challenging weights while maintaining proper form.

4. Adequate Rest and Recovery

Muscle growth doesn’t happen during workouts — it happens during recovery. Prioritise 7-9 hours of quality sleep per night to support muscle repair, hormone regulation, and overall performance. Be sure to incorporate rest days into your training schedule to prevent overtraining and allow your muscles to fully recover. Active recovery, such as light cardio, stretching, or yoga, can also improve circulation and reduce muscle soreness.

5. Supplements: Enhancing Performance and Recovery

While supplements aren’t essential, they can complement your bulking efforts. Whey protein is an easy way to boost your protein intake. Creatine monohydrate can enhance strength, muscle mass, and overall performance. Branched-chain amino acids (BCAAs), omega-3 fatty acids, and multivitamins can also support muscle growth and overall health.

Bulking is a fundamental phase for anyone looking to increase muscle mass and strength. Whether you choose the fast track of a dirty bulk or the more gradual approach of a progressive bulk, focusing on the right nutrition, training, rest, and recovery will help you optimise your results. By following these strategies, you'll be able to pack on muscle and minimise unwanted fat, setting yourself up for success in your fitness journey.