The BEST Way To Lean Bulk (Explained Simply)
💪Lean Bulk Explained Simply
Why I recommend a slow (lean) bulk👇
A 2023 study had 2 bulking groups. One group maintained a small 5% calorie surplus, with the goal to gain around 1% of their bodyweight per month. While the 2nd group maintained a large 15% calorie surplus, with the goal of gaining 3% of their bodyweight per month. After 8 weeks of training, both groups gained a similar amount of muscle. However, the group that bulked faster gained more fat [1].
This is in line with a 2013 study by the Norwegian School of Sports Sciences. Gaining weight fast does not result in more muscle growth [2]. To keep body fat in control while bulking up, most people benefit from gaining around 1% of your bodyweight per month, with a 5-10% calorie surplus.
This is a 200-300 calorie surplus per day for most people.
📚Scientific References:
1. Helms, Eric R., et al. "Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness." (2023).
2. Garthe, Ina, et al. "Effect of nutritional intervention on body composition and performance in elite athletes." European journal of sport science 13.3 (2013): 295-303.