You’ve heard it all over, whether it was a friend of a friend or someone you know well. The idea of “bulking” has entered many minds as it gains popularity all over social media. What happens more often than not, is individuals claiming to be on a dirty, or clean bulk. So what does this mean? Are one of these two ways better than the other? If not, which one is best suited for you and why? In this article, I’ll be going through each of these options to better help you choose which is for you.
Dirty Bulk:
This method was popularized in some of the old school circles of body building. Where professionals, or aspiring professionals, would over consume calories as a means of ensuring growth. To say this was a mistake isn’t necessarily the truth. If you’ve seen any of the old school bodybuilders, you’ll notice they were incredibly muscular and even looked like statues. At least at the time they were stepping on stage or posing for the camera.
For these professionals, the bulk happens before stepping on a stage as they definitely did not walk around “shredded” all year. During the year, these men and women would actually get quite large. Some so large they were unrecognizable in their bulking phase. This is due to their over consumption of food in hopes of gaining more muscle. The real question is, does this work? Does over eating by 2000 calories above maintenance truly help someone gain a tremendous amount of muscle?
From my experience, the answer is no. There is a big difference between gaining weight and gaining muscle. Muscle doesn’t grow simply because someone is in a large surplus of calories. Muscle grows with the right quantities of macronutrients. This means an above average amount of protein and above average amounts of carbs and/or fats.
If someone started their bulk at 170lbs but chose to eat a 5000 calorie diet, they would more than likely gain a huge amount of fat. Unless they have some type of hyperthyroid issue, such a large amount of calories at this body weight is simply too much. In order to successfully grow muscle tissue, a high number of protein on a daily basis is a must. So if this individual decided to consume the right amount of protein, as well as 5000 calories, they would definitely gain some muscle. However, they would also be adding a lot of unnecessary body fat.
Clean Bulk:
The clean bulk is as written. A “cleaner” way to gain muscle. This method has less to do with major overconsumption, and more to do with eating in a moderate surplus. Which essentially means to consume a higher amount of calories than what it takes to maintain your current weight. In most cases, individuals choose between 250-1000 calories above maintenance.
The argument made between a clean bulk and dirty bulk, is the speed at which someone progresses. Progress is determined by how much body weight has increased from added muscle tissue. However some people are under the impression that all weight gained is good weight. This isn’t the best way to gauge true increase in musculature because of the potential added body fat from over consuming food. The true measure of progress is how much muscle tissue someone has added to their frame, not simply the weight gained.
When someone takes part in a clean bulk, they are still eating in a caloric surplus. However, they are doing so while simultaneously avoiding excess body fat. It is absolutely possible to gain tons of muscle tissue without getting fat.
Summary:
The idea of overeating to the point of 30lbs+ gained in fat is something of the past. Clean bulks are an easier way to feel good and make progress. Arguably the same progress from going through with a dirty bulk. What matters most in both of these scenarios is protein consumption coupled with a surplus in calories. The surplus does not need to be overwhelming in order for the bulk to be effective.
If you’re someone who doesn’t mind getting a little fluffy sometimes, then a dirty bulk may be more your style. For those wanting a leaner and cleaner approach, I highly suggest following a clean bulk program with a moderate caloric surplus.
No matter your choice, NFormed Coaching is ready to create a program for you, designed exactly how you want. Dirty or clean bulk, we’ll make sure to set you up with the right system for muscle growth in any path you feel suits you best.
