Bulking VS Cutting: The Beginners Guide to These Weightlifting Strategies

Getting in shape is a fun and exciting adventure, but let’s be honest – when you first start, its super confusing! There is so much information to take in, and so many different strategies to learn.

One of the first things most people get confused about it the concepts of bulking and cutting.

When you first get into weight lifting, you’re probably super excited to pack on loads of muscle and drop pounds of fat. But you’ll quickly find it’s not that easy.

In order to gain muscle you need to eat certain types of foods, and a lot of them. And in order to lose fat you need to eat certain types of foods, and not a lot of them. So it’s extremely hard to gain muscle and lose fat at the same time (though you could try).

This spurred the creation of bulking and cutting cycles with the goal of packing on mass and then carving away the fat to reveal those beautiful muscles.

In this article I am going to break down everything you need to know about bulking vs cutting, so you know exactly what to do to have your perfect beach bod this summer.

What is Bulking and What is Cutting?

Bulking refers to the phase in a bodybuilding or fitness routine where the primary goal is to gain as much muscle mass as possible. This is achieved by increasing calorie intake, often through a diet that is high in protein and carbohydrates, and training with high intensity. The aim is to stimulate as much muscle growth as possible and increase overall body weight.

Cutting, on the other hand, is the phase in a bodybuilding or fitness routine where the primary goal is to lose body fat while preserving muscle mass. This is achieved by entering a caloric deficit, while still maintaining a resistance training routine. The aim is to decrease body fat and improve overall body composition and look.

Understanding The Differences Between Bulking and Cutting

Bulking vs cutting is not super complicated. Understanding the differences between bulking and cutting is crucial in fitness and bodybuilding because it helps individuals achieve their desired body composition goals.

Properly implementing a bulking or cutting phase requires knowledge of proper nutrition, exercise science, and an understanding of one’s own body and metabolism, and can help individuals reach their goals healthily and sustainably. These are the exact topics we are about to discuss.

The Bulking Phase

Let’s talk about the bulking phase. Here’s what you need to know.

Bulking Nutrition

During a bulking phase, the goal is to consume more calories than you burn, to build muscle. Adequate protein intake is also very important for muscle growth, so it’s recommended to consume around 1 gram of protein per pound of body weight per day.

Additionally, carbohydrates and healthy fats are also important components of a bulking diet, as they provide energy and support overall health. The specific calorie and macronutrient ratios will depend on an individual’s body composition, metabolism, and activity level. Once you learn what your maintenance calories are, add 200-300 more per day.

It’s also crucial to monitor progress and make adjustments as needed, as overeating can lead to excessive fat gain, which can negatively impact health and fitness goals.

Bulking Phase Training

Since the goal of the bulking phase is to build muscle, the workout routine should primarily focus on resistance training exercises that target the major muscle groups. Progressively increase the weight and volume of the exercises over time to challenge the muscles and promote growth. Here are some general workout routine guidelines for a bulking phase:

1. Focus on compound exercises: Compound exercises, such as squats, deadlifts, bench presses, and rows, work for multiple muscle groups and are efficient for building overall strength and muscle mass.
2. Vary rep ranges: To maximize muscle growth, it’s recommended to vary the rep ranges from 8-12 reps for hypertrophy (muscle size) to 4-6 reps for strength.
3. Incorporate progressive overload: This means gradually increasing the weight and volume of exercises over time, to continually challenge the muscles and promote growth.
4. Give muscle groups adequate rest: Allowing muscle groups to recover fully between workouts is important for muscle growth and injury prevention. A typical schedule would be to train each muscle group once or twice per week.
5. Consider supplementation: Consider supplementing with protein powder, creatine, or other supplements to support muscle growth and recovery.

It’s important to note that everyone’s body is different, and the specific workout routine will depend on individual goals, experience level, and current fitness level.

Pros and Cons of Bulking

Pros of Bulking:

1. Increased muscle mass: The primary goal of bulking is to gain muscle mass, which can improve overall strength and athletic performance.
2. Improved body composition: By adding muscle, bulking can help improve body composition, creating a leaner, more toned appearance.
3. Increased calorie burn: Muscle burns more calories than fat, so increasing muscle through bulking can help increase overall calorie burn and promote fat loss.
4. Improved confidence: Building muscle and improving overall body composition can lead to improved confidence and self-esteem.

Cons of Bulking:

1. Increased body fat: While the goal of bulking is to increase muscle, it’s common to also experience excess fat gain during this phase. This can be due to an increase in overall calorie intake and a focus on calorie-dense foods to support muscle growth.
2. Decreased athletic performance: By gaining fat, bulking can negatively impact athletic performance and reduce overall mobility.
3. Increased risk of injury: Gaining weight too quickly or overloading the muscles during bulking can increase the risk of injury.
4. Reduced definition: The increased body fat that often comes with bulking can reduce the definition and muscle separation achieved through a cutting phase.

It’s important to approach bulking with a balanced and individualized approach, taking into account specific goals, experience level, and current fitness level. A professional trainer or coach can help create a personalized plan that balances the pros and cons of bulking to achieve desired results.

The Cutting Phase

Let’s talk about the cutting phase. Here’s what you need to know.

Cutting Nutrition

During a cutting phase, the goal is to reduce fat tissue while maintaining muscle, so the focus is on creating a calorie deficit by reducing overall calorie intake and increasing physical activity. Proper nutrition is crucial for success during a cutting phase. Here are some general guidelines for nutrition and calorie intake during cutting:

1. Control calorie intake: Create a calorie deficit by reducing overall calorie intake, but not too much that it negatively impacts metabolism or muscle mass. A deficit of 200-300 calories per day is a common starting point.
2. Prioritize protein: Consume adequate protein to support muscle preservation, aim for 1.6-2 grams of protein per kilogram of body weight per day.
3. Reduce carbohydrates: Lowering carbohydrate intake can help reduce overall calorie intake and promote fat loss, but it’s important to still consume enough carbohydrates to support energy levels and overall health.
4. Increase fiber: Increasing fiber intake can help reduce overall calorie intake, improve digestion, and support overall health.
5. Limit processed and unhealthy fats: Choose healthy fats from sources like nuts, seeds, and olive oil, and limit processed and unhealthy fats from sources like fried foods and fast food.

The most important dietary factor is to eat fewer calories. Remain in a deficit and eat as much protein as possible within your daily calorie limit. It’s important to monitor progress and make adjustments as needed, as cutting too quickly or too much can lead to muscle loss, fatigue, and other health issues.

Cut Training

Training on a cut will remain essentially the same as before. The workout routine should include a combination of resistance training exercises to maintain muscle and cardiovascular exercise to increase overall energy expenditure and promote fat loss. Here are some general workout guidelines for a cutting phase:

1. Maintain resistance training: Continue to engage in resistance training exercises to maintain muscle mass, focusing on compound exercises and varying rep ranges.
2. Add cardiovascular exercise: Incorporate cardiovascular exercises, such as running, cycling, or HIIT, to increase overall energy expenditure and promote fat loss. Aim for at least 30 minutes of moderate-intensity cardiovascular exercise, 3-5 times per week.
3. Focus on compound exercises: Compound exercises, such as squats, deadlifts, bench presses, and rows, work for multiple muscle groups and are efficient for building overall strength and muscle.
4. Stay hydrated: Adequate hydration is important for overall health, digestion, and recovery, so be sure to drink enough water throughout the day.
5. Avoid overtraining: Overtraining can lead to muscle loss, fatigue, and injury, so be sure to allow for adequate rest and recovery between workouts.

As with bulking, the specific workout routine will depend on individual goals, experience level, and current fitness level.

Pros and Cons of Cutting

Pros of Cutting:

1. Reduced body fat: The primary goal of cutting is to lose fat and improve overall body composition.
2. Increased muscle definition: By lowering body fat percentage, cutting can reveal the underlying muscle definition and create a leaner, more toned appearance.
3. Improved athletic performance: By reducing body fat, cutting can improve athletic performance and overall mobility.
4. Increased confidence: Improving body composition through cutting can lead to increased confidence and self-esteem.

Cons of Cutting:

1. Reduced muscle: While the goal of cutting is to reduce fat, it’s common to also lose some muscle mass during this phase. This can be due to a reduction in overall calorie intake and an increased focus on cardiovascular exercise.
2. Decreased strength: The loss of muscle that can occur during cutting can lead to decreased strength and reduced overall power.
3. Increased hunger and cravings: Reducing overall calorie intake during cutting can lead to increased hunger and cravings, making it difficult to stick to a healthy eating plan.
4. Reduced energy levels: Cutting can lead to decreased energy levels due to a reduction in overall calorie intake, making it more difficult to engage in physical activity and overall daily activities.

How to Decide Whether to Bulk or Cut

1. Body Fat Percentage: Your body fat percentage is a crucial factor in deciding whether to bulk or cut. If your percentage is above 25% for men and 30% for women, it is best to focus on cutting and reducing fat. If it is below 10% for men and 15% for women, it is best to focus on bulking and building muscle.
2. Goals: What are your fitness goals? If you want to build muscle, then bulking is the way to go. If you want to get leaner and reduce fat, then cutting is the best option.
3. Activity Level: Your activity level also plays a role in deciding whether to bulk or cut. If you are highly active and do a lot of resistance training, bulking may be a good option. If you lead a sedentary lifestyle, cutting may be the best choice.
4. Nutrition: Your nutrition is also a crucial factor in deciding whether to bulk or cut. You need to make sure you are eating enough calories to support muscle growth if you are bulking and not eating too many calories if you are cutting.

Bulking and cutting are very popular and effective methods for achieving serious gains in the gym. Ultimately, it is important to listen to your body and make the decision that is best for you.