So, you want to put on mass? Get jacked? 💪 Look like you actually lift? Well, you’re in the right place. Whether you're just getting started or you've hit a plateau, understanding how to bulk properly can make or break your gains. Let’s break down everything you need to know about mass gaining so you can grow efficiently without unnecessary fat gain.
WHO CAN BULK (AND WHO SHOULDN'T)?
✅ Can Bulk:
Well-trained lifters who are already relatively lean and want to maximize muscle growth.
People willing to accept some fat gain in the short term for greater muscle growth over time.
❌ Should NOT Bulk:
Beginners. When you're new to training, you’ll gain muscle without needing to intentionally bulk.
Anyone not comfortable with gaining weight psychologically. If the idea of putting on pounds stresses you out, focus on maintenance and strength gains first.
Those already carrying too much fat. If you’re sitting at a high body fat percentage, cutting first will make your next bulk more effective.
HOW FAST SHOULD YOU GAIN WEIGHT? SPOILER: SLOW WINS!
Gaining weight too fast = more fat, less muscle. Aim for 0.25–0.5 kg per week.
0.25 kg/week: Great if you’re paranoid about fat gain (or a smaller lifter, like a 60 kg woman).
0.5 kg/week: Works if you’re bigger and okay with a little extra fluff. 🐻
Think long-term: A 12-week bulk at 0.25 kg/week = 1.5 kg total. That’s easy to cut later. ✂️
HOW LONG SHOULD YOU BULK?
Bulking isn’t just about how much fat you gain—it’s about how long your body can handle intense training before you hit a wall. After 12 to 16 weeks, your body becomes desensitized to training, and you start accumulating too much fatigue. At this point, it’s time for a break:
Active rest (2 weeks) – Lighter workouts or full rest. 🚶♂️💤
Maintenance phase (2-4 weeks) – Low-volume training, focusing on maintaining strength without pushing for new gains, to reset your body.
Fat-loss phase (4-8 weeks) – Strip off the extra fat you gained. 🔥
Repeat the cycle. 🔁
Bulking for a year straight? Bad idea. You’ll burn out faster than a TikTok trend. 😵💫
CLEAN VS. DIRTY BULK: LET'S SETTLE THIS
Dirty bulk: Eating pizza 🍕, chips, and ice cream. Sure, you’ll gain muscle… but your macros (and gym performance) will suck. Low protein + high fat = sluggish workouts.
Clean bulk: Prioritize protein 🍗, carbs, and healthy fats. But—you can still enjoy treats a few times a week!
The sweet spot: 90% whole foods (chicken, rice, veggies) + 10% fun stuff (post-workout donut 🍩, anyone?).
WHEN TO CUT? DON'T PANIC AT WEEK 3
So you’re three weeks into a bulk and already feel “fluffy.” Don’t quit. Muscle takes time to stick. Wait at least 8–12 weeks before cutting.
Cut when:
Your training plateaus (you’re too fatigued to lift heavy).
You’ve finished a 12–16 week bulk. 🏁
Follow up with a mini-cut (4–8 weeks) to strip fat fast. Pro tip: End your cut hungry? Perfect time to start another bulk—you’ll eat like a horse 🐴 and gain muscle faster.
CAN'T EAT ENOUGH? HACK YOUR HUNGER
Struggling to choke down meals? Try:
Better flavors: Spices, sauces, marinades. Bland chicken? No thanks.
More fats: Add avocado 🥑, nuts, or olive oil. Fats are calorie-dense and boost testosterone.
Cheat meals: A weekly burger 🍔 or sushi roll keeps cravings sane.
Liquid calories: Smoothies or shakes go down easy.
Still not hungry? Time to end your bulk and cut. Your body’s telling you it’s had enough.
THE CYCLE NEVER ENDS
Bulking isn’t a one-and-done deal. It’s a loop:
Bulk until fatigue hits.
Rest. 🛌
Cut to reveal your gains.
Repeat. 🔁
Embrace the “Circle of Life” (minus the hyenas). Stay lean enough to feel good, bulk hard enough to grow, and cut before things get too fluffy. 🦁