Dirty Bulking: Everything You Need to Know
While weight loss is a more common goal in today’s day and age, some people are interested in gaining weight for specific purposes.
In the world of bodybuilding, strength sports, and certain team sports, a common term for gaining weight is often tossed around — dirty bulking.
This article reviews dirty bulking, its possible negative side effects, whether it’s effective, and some foods to eat and avoid when following the method.
What is dirty bulking?
In general, the term bulking refers to a controlled phase of being in a calculated calorie surplus and combining it with sufficient resistance training to boost muscle and strength gains.
A calorie surplus involves consuming more calories than you burn, which can lead to weight gain in the form of muscle or fat.
Dirty bulking takes this a step further and can be defined as a period of unrelenting weight gain by any means necessary to promote muscle and strength gains. It’s usually paired with high-intensity resistance exercise to complement these adaptations.
The approach may be utilized by off-season bodybuilders, weightlifters, powerlifters, or the average gym-goer looking to pack on some size.
When following a dirty bulk, no foods are off-limits. The goal is to eat as much as tolerable to increase body mass.
Often, high calorie shakes and mass gain powders are utilized during a dirty bulk to promote a calorie surplus and subsequent muscle gains.
While this may work for some, others may find that the negative side effects outweigh the benefits.