As the winter is upon us, you might hear about bulking a lot more. If you’re new to the fitness game or you’re just unsure of some of the lingo, you might not know what bulking is, why people do it or how to bulk. So, let me help you out…

WHAT IS BULKING?

Bulking is a phase of fitness where the goal is to gain muscle mass by eating in a calorie surplus (eating more than you burn). Read more about a calorie surplus here. The goal of bulking is to build as much muscle as possible. This phase is often paired with weight-lifting and strength-focused workouts to maximise muscle growth.

WHY DO PEOPLE BULK?

People usually bulk to build muscle and increase strength. Bulking allows the body to have extra energy for muscle repair and development, making it a great way for those who want to increase their size and physical strength.

In addition to muscle growth, bulking can help improve overall athletic performance. With increased muscle mass, individuals can lift heavier weights, generate more power, and perform better in strength-based activities. 

Bulking also supports long-term fitness goals, as it is typically followed by a cutting phase, where the gained muscle is maintained while body fat is reduced for a more defined and lean physique.

WHY DO PEOPLE BULK IN WINTER?

People often choose to bulk in winter because the colder months provide a natural opportunity to focus on building muscle without the pressure of maintaining a lean physique. 

Fewer social obligations that focus on appearances, such as holidays or outdoor sports, lead to more time spent in the gym.

By bulking during the winter, individuals can plan to cut body fat in the spring, preparing for a leaner physique when the warmer weather and summer activities arrive.

Additionally, holiday feasts and gatherings, which are common during winter, encourage higher caloric intake, making it easier to maintain a surplus needed for muscle growth.

Winter is also the off-season for many athletes and bodybuilders, allowing them to concentrate on strength training and muscle gain. 

As nights get darker, you might take part in fewer activities, walk less, or do less cardio, making it an optimal time to bulk too. 

HOW DO I BULK?

To bulk effectively, the goal is to create a caloric surplus and focus on strength training to build muscle while minimising fat gain. Here’s a step-by-step guide on how to bulk:

1. EAT IN A CALORIE SURPLUS

• Find your maintenance calories: First, determine how many calories you need to maintain your current weight (use our calorie calculator here) and track your foods for the first couple of weeks to gather some data. 
• Create a calorie surplus: Add 250–500 calories per day to your maintenance level. 

2. PRIORITISE PROTEIN!

Aim for about 1–1.2 grams of protein per pound of body weight (2.2–2.6 grams per kg) to support muscle repair and growth. 

Want to know more about how much protein you need? Read our blog here.

Also keep in mind other macronutrients like carbohydrates and fats. While they are impactful in a bulking phase, so are micronutrients – so, don’t neglect them!

3. STRENGTH TRAINING FOCUS

• Lift heavy: Prioritise compound exercises (squats, deadlifts, bench press, rows, etc.) that engage multiple muscle groups. 
• Progressive overload: Gradually increase the weight or resistance over time to continually challenge your muscles and encourage growth.
• Train consistently: Focus on 3–5 strength training sessions per week, allowing for rest days for muscle recovery.

Want to know more about weight training? Take a look at our blogs…

WEIGHT TRAINING: HOW LONG UNTIL YOU SEE RESULTS?

THE BENEFITS OF WEIGHT TRAINING

CHOOSING THE RIGHT TRAINING SPLIT FOR YOU

HOW OFTEN SHOULD YOU TRAIN A WEEK?

4. REST AND RECOVERY

• Get enough sleep: Aim for 7–9 hours of sleep per night to support muscle recovery.
• Rest between workouts: Allow muscles to recover by spacing out workouts for the same muscle groups, training each major group 2–3 times per week.

5. TRACK YOUR PROGRESS

• Monitor your weight: Track your body weight weekly to ensure you’re gaining 0.5–1 pound (0.2–0.5 kg) per week, which indicates a steady bulk.
• Adjust calories if needed: If you’re not gaining weight, increase your calorie intake slightly. If you’re gaining too much fat, consider lowering your surplus.

Read more about tracking your progress here.

6. BE PATIENT 

• Bulking is a slow process that can take several months. Stay consistent with your diet and training to see gradual muscle gains.

Need help and guidance with the bulking phase? Get in touch with us here.