At the turn of 2023, I made the decision to add a significant amount of mass to my frame. THe decision was borne out of years of frustration, with following modern Youtube wisdom to a tee, with very little progress as a result. Sure my “lean bulks” and maingaining helped me maintain visible abs, but I was still for the most part, skinny. That in addition, to multiple breaks in my training over the years due to health issues, had me feeling like I had pretty much failed thus far by the age of 30, despite bodybuilding and nutrition being my main hobby throughout my twenties, and even developing my own coaching business.

Starting Point

At 6ft (182cm), I weighed 76 kg. In the previous year, I had hit a severe depressive episode, which severely impacted my training. When I hit such attacks, I develop full-on ADHD symptoms, as well as neurological symptoms, which make even getting to the gym a challenge. I can’t even create the mental space in my day or find any flow to get the momentum required to work out. Going to the gym does not yield anywhere near the same reward as it should. Following medical treatment, which worked exceptionally well, I was desperate to catch up on the gains I had left on the table the previous year, as well as the gains I had lost from inactivity.

Implementation

My implementation was pretty straightforward. I opted for what you could consider your classic bulk. Not a “dirty bulk”, where one grossly overeats, nor a “lean bulk” where one attempts to maintain a certain level of leanness throughout. I decided to try something different, given that my many attempts over the years to “lean bulk” led to remaining skinny in spite of my best efforts. I was also clear in my mind, that I wanted to do a longterm bulk, with the option to implement mini-cuts as needed, when I felt my body fat climb a little too high.

I was committed to bulking the majority of the year, and prepared for the bodyfat increase that would come along for the ride. I am aware that there are studies citing that increases in bodyfat, are not necessarily better as opposed to small calorie surpluses, however, those studies are typically short in duration. Very rarely, do they take into account that works best in a study, works best in practice. My reasoning was that bodybuilders and powerlifters heavily depend on their bulking strategies to deliver the desired result they look for in their offseason, and they are rarely shy about gaining bodyfat in their off-seasons.

Perhaps a blessing, perhaps a curse, my metabolic rate is quite high, and I tend to maintain my bodyweight on between 3,400-3,600 calories per day. I opted for a daily intake of 4,000 calories, at just over a 10% calorie surplus, aiming for a protein intake of 200g per day, 600g in carbohydrates, with the remainder of my calorie intake comprised of fats. Realistically though, my fat and carbohydrate intake was all over the place, as I simply opted to get the food into me, and ensure I would gain weight regularly, rather than fall short of my goal.

This year, the primary goal was about adding mass in an intelligent, yet guaranteed way. I was not interested in obsessing over my macros, or maintaining a certain level of leanness. My aim was to gain approximately 1.5kg per month.

Mini Cuts

I implemented one mini-cut, 22 weeks in. At that point, I felt I had hit the law of diminshed returns with continuous bulking. I simply wanted to reset that diminished returns curve, and knock off a little body fat and water weight before getting straight back on the bulk. Mine lasted six weeks, where I dropped to 3,200 calories, then 3,000, then finishing on 2,800 calories per day.

When mini-cutting, make sure to commit fully. Don’t try and taper down slowly, as you would with a more extended bulk. The whole point is to get into a deficit quickly, and to get out quickly.

I dropped 5KG over the course of 6 weeks, and then resumed bulking thereafter, until the end of October.

Training

Going with the theme of sticking to what works, I really wanted to prioritise training volume. I went with an approach of spending the first 6 weeks of my training block, building a baseline of strength across compound movements in the 4-6 rep range, increasing the weight on the bar, while opting for high reps on my isolation exercises.

Regaining my previous physique, came within the first two months.

Once six weeks in, this is where I started to gradually increase training volume, adding extra repetitions every session. If I had ended my strength block lifting a given weight at six reps, I slowly increased the reps until I could lift that same weight at 3x12, even 3x15 in some cases. Only after hitting those rep ranges would I increase the weight.

What’s really cool about this approach is that as my training block progressed, the intensity started tapering down, as volume tapered up, as I hit my stride in the bulk. It also meant that my strength never dipped, even after abandoning my strength block in place of focusing on volume. As my volume increased, and the bulk progressed, I added additional isolation exercises, and sets, when I felt like I had it in the tank.

The split I followed is a custom Push/Pull routine, training 4-5 times per week. I’m not a huge fan of the Push / Pull / Legs split. I find it to be inefficient, and I don’t like separating my back days from hamstrings, as there is so much crossover in movements like deadlifts, RDLs and rack pulls.

Results

I weighed in at just over 90KG, with a gain of about 14KG over the course of 10 months, with two of those months spent in a mini-cut. So from actual bulking, we could say 14KG in 8 months. In my opinion, this is the ideal rate at which to gain weight in a bulk (obviously give or take, depending on your starting weight), but 1.5KG - 2KG per month. Some would disagree with this, and say that 1KG would be optimal, but as discussed below, I believe there are advantages to what I term here as traditional bulking.

I was definitely left with some additional bodyfat, that perhaps could have been avoided, but given my previous experiences of “lean bulking” so many times, I don’t think it’s tenable in most cases to do so, without it completely taking over your life. Personally, I think life is lived in seasons, and change is good. So I was quite happy this time to layer down some bodyfat as well, as muscle.

Pros of Traditional Bulking

Laying a Foundation - I think a committed, extended bulking period is actually essential for every lifter do at least once. I don’t think you can “lean bulk” your way from being a 60KG beginner to 90KG. I will certainly implement more committed bulks as needed in the future.
Achieving New Heights - At one point my goal was to one day be a lean 80KG. Having experienced what it feels like to sit at 90KG, that has now become my new goal weight, at a leaner composition than I am now.
Flow - I really felt like I was just hitting my stride with my performance in the gym about 12 weeks in. This is the point at which most modern fitness influencers would decide they are too fat, and would start cutting. It is also the point at which most studies on bulking conclude. But it was at this point, I was just getting started.
Strength Increases - Additional bodyweight is extremely helpful in moving more weight. Now, strength does not necessarily mean more muscle mass, but moving more weight felt great, and will set me up to reach future volume milestones.
Energy - My energy was at an all time high, and I recovered exceptionally well from my workouts.
Testosterone - 12 weeks in to my bulk, my testosterone levels where slightly out of the reference range on the high side. See The Effects of Bulking on MY Health.
Treating Body Dysmorphia - For years the majority of my lifting years, I would compare myself to juiced up influencers, and I would try to replicate their composition as a natural. The problem though, is I was a shredded 70 something kilos. I had not paid my dues gaining weight.
A Healthier Approach to Food - I didn’t really concern myself with tracking my nutrition as much as I could have, but this was a much needed break from obsessing over food. Besides at 4,000+ cals per day, a “seefood” diet can be helpful to ensure hitting the minimum.
Increased Attractiveness - I definitely noticed increased attention from the opposite sex, even when I was carrying love handles and increased muscle mass, as opposed to being lean but relatively skinnier. Perhaps that was because I was simply more energetic.
Continuing the Gains in my cut - Cuts don’t typically lead to increases muscle mass, except for a few exceptions. One of which being where the trainee was previously overweight. Now, I don’t think I fall into this category, even at the end of my bulk, but I do think gains are possible in the inital phases of a cut, when your body-fat goes to 20% or beyond.

Cons of Traditional Bulking

Visceral Fat - Fat surrounding the organs contained in one’s midsection is not the healthiest place to store fat, as it can have an impact on their function. Alas, the tendency to store fat here runs in my family. Thus, I was highly motivated to complete my bulking, prior to the age of 40.
Stretch Marks - In my early twenties, I recall my genetically gifted friends complaining of stretch marks after as little as a month of hard training. Now that I have some on my arms, I’m secretly happy at hitting the milestone, though I may live to regret that down the line. Again, tradeoffs.
No Visible Abs - A minor concern. They’ll come back as I cut, and as one adds significant muscle mass, it gets easier and easier to cut down to visible abs, even at relatively higher bodyfat percentages.
Worsening of ADHD Symptoms - So this year I was diagnosed with ADHD, which absolutely maps to my childhood experiences. There were other reasons as to why my symptoms reached breaking point this year, but it is important to note that force-feeding gains, for sure contributed in some part.
Bulking in the Summer - I live in Bulgaria, and it gets hot as hell in Sofia in the summer. Extended bulking can mean bulking in the summer at least once. Expect to be sweaty, feel a little uncomfortable in summer clothes, and feel skinny fat at the beach. This is simply par for the course.

Is It Worth Doing a Traditional Bulk?

Absolutely! Context is key though. If you are naturally a stockier build, with a dense fast-twitch muscle fiber distribution, then you may want to go for more of a “lean bulk” approach. If you have been struggling for quite some time to gain muscle mass, then a prolonged period spent in a traditional bulk is going to benefit you immensely. You can go with more conservative bulks, and get your abs back in the future. And what’s more is that becomes increasingly easier, the more muscle mass you are carrying.

If you would like assistance on your bulk, this winter, I offer comprehensive training plans, as well as once off consultations, which include training and nutrition plans, with ongoing support. Drop me an email at michael@michael-linehan.com to get started.

One Year Bulk - A Review