A cutting phase, which features a caloric deficit, aims to reduce body fat. Conversely, bulking — a caloric surplus — aims to build muscle mass and strength. How long should one bulk to see significant gains? A week? Months? An entire year?
Researcher, lifter, educator, and coach Dr. Pak addressed this on Nov. 3, 2024, exploring a year-long bulk and the nuances of clean and dirty bulking.
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A Full Year of Bulking
If approached with a strategic mindset, a long-term bulking phase can be transformative for those aiming for substantial muscle growth. Dr. Pak defines bulking as creating a calorie surplus — consuming more calories than the body needs to maintain its current weight. This energy surplus is essential for growth but inevitably leads to some fat gain alongside muscle.
Traditional bulking methods often suggest consuming massive amounts of calories — dirty bulk — resulting in significant weight and fat accumulation. In contrast, a thoughtfully planned year-long bulk aims to optimize muscle development while minimizing fat gain (i.e., clean bulk).
Natural bodybuilders often experience slower muscle growth, so extending the bulking period allows them to maintain a calorie surplus, facilitating substantial muscle mass increases without hastening the process or accumulating excess fat. A one-year bulk concentrates on training and prioritizes muscle growth via a slight calorie surplus.
How Much Should One Eat When Bulking?
Overeating is an individual’s most common bulking mistake, which doesn’t necessarily lead to increased muscle growth. Dr. Pak suggests that consuming five to 10 percent above maintenance calories — roughly 200 to 500 extra calories per day — is sufficient to promote muscle growth while minimizing fat gain.
Committing to a year-long bulking phase doesn’t harm one’s health, provided that one remains physically active, prioritizes sleep, and consumes a diet rich in whole foods. Additionally, regularly tracking body weight and waist circumference helps monitor progress.
According to Dr. Pak, during the year-long bulk, macronutrient intake should be:
- 1.6 to 2 grams of protein per kilogram body weight daily. (1)
- 0.6 grams of carbs per kilogram of body weight daily.
- 30-40 grams of fiber per kilogram of body weight daily.
- Allocate the remaining calories to fats.
Maximize training during bulking:
- Train hard in the gym.
- Slightly increase weights and do extra reps.
- Train at least three times weekly.
- Do a variety of exercises, hitting different muscle groups.
“Just keep going and really place your focus on training. That’s what will drive the growth,” Dr. Pak asserts.
Psychological Benefits of a Year of Bulking
- With longer bulking, one can take time to focus on appreciating and celebrating the small wins by enjoying the process.
- Doing a year-long bulk gives one the flexibility for periods where they don’t train for as long.
- When bulking for a year, don’t depend on supplements.
One can transform one’s physique by committing to a year’s bulk. “Doesn’t mean Lee Priest bulk from back in the day but very slowly and conservatively gaining weight while really pushing your training and making sure that your health is on point,” Dr. Pak explained.
Dr. Pak encourages natural bodybuilders, beginners, and new lifters to try this method. “You can cut afterward,” Dr. Pak noted. “Trust me, that year of bulking may do wonders for your physique, strength, and overall enjoyment of lifting.”
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References
- Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.
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