Whether you’re a gym veteran or just stepping into the weight room for the first time, you’ve likely encountered one of the biggest debates in health and fitness: “clean" vs “dirty” bulking.
This debate has raged since the dawn of the dumbbell and can be confusing to those unsure of which approach to take. In this article, we’ll break down what they are, the differences between them, and which is the better option for building muscle.
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What is Bulking?
Bulking is a method of muscle-building during which you eat more calories than you burn to gain mass. The goal is to provide your body with the extra fuel it needs to grow muscle, with a focus on protein to support repair and growth.
Some people prefer a “clean” bulk, sticking to whole foods to limit fat gain, while others go for a “dirty” bulk, where the emphasis is more on food quantity than quality. The objective of both goals is to build muscle quickly, but the approaches couldn't be more different.
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What’s a Clean Bulk?
Clean bulking involves a controlled calorie surplus typically made up of nutrient-dense whole foods to gain muscle and minimum fat. Instead of eating anything to hit a calorie target, clean bulking focuses on quality nutrition — lean protein, complex carbohydrates, and healthy fats.
Research suggests that a daily surplus of around 300-500 cal is ideal for muscle gain while minimizing fat.1 This calorie range is enough to fuel muscle growth while accounting for increased energy expenditure.
Clean bulking is slower and more strategic compared to dirty bulking, but patience should be rewarded with a leaner physique, less need for an extreme cutting phase, and better overall health and performance.
What’s a Dirty Bulk?
Dirty bulking is a much cruder approach, involving a large calorie surplus with little focus on food quality. The goal is to gain as much and as fast as possible, often by consuming high-calorie, processed or fast foods, to surpass calorie needs.
No strict limit is applied to calorie surplus in a dirty bulk, but research indicates that exceeding 600-700 cal daily leads to increased body fat.1 While dirty bulking may bring quicker results for muscle mass and strength, it also often leads to excess body fat, requiring an extended, and much tougher, cutting phase.
It may be an effective approach for those who really struggle to gain weight, but a complete lack of control can affect long-term health and well-being.
Can Dirty Bulking Build Muscle?
Yes, dirty bulking can increase your muscle mass, but only when combined with progressive overload and proper strength training. A large calorie surplus provides plenty of energy for muscle repair and growth, but without training, excess calories will primarily be stored as fat rather than contribute to lean muscle gains.
While dirty bulking may lead to faster strength gains, the drawbacks include longer cutting phases, increased body fat, and potential health risks from consuming too many processed foods.2 For those struggling to gain weight, a moderate approach that includes nutrient-dense foods alongside higher-calorie meals can provide a healthier alternative.
What’s the Best Way to Build Muscle?
If you want to gain lean muscle mass and minimal fat, a clean bulk is the better approach. While dirty bulking is straightforward (eat everything and lift weights, basically), clean bulking requires more strategy.
Healthy calorie surplus
Muscle growth is a complex process that requires plenty of energy. Not all of the extra energy you consume during a bulk will be used on building muscle. When you eat more, you also expend more energy on metabolic processes, so a daily surplus of around 300-500 cal is recommended.1
Muscle building recipes to try:
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The importance of food quality
Nutrient-dense foods are crucial for muscle growth, recovery, and overall health. Protein plays a vital role, promoting muscle repair and thermogenesis. A recommended daily target is 1.6-2.2g of protein per kg of body weight (roughly .73-1g of protein per lb of body weight), ideally from lean meats, fish, dairy, and plant-based proteins.3
Fats & carbohydrates
Fats: saturated and trans fats (found in high amounts in processed foods and fatty meats) are bad for long-term health, whereas polyunsaturated and monounsaturated fats (from fish, nuts, seeds, avocado, etc) are much better for you.4
Carbohydrates fuel workouts and aid recovery.5 Consume complex carbs (rice, potatoes, whole grains) throughout the day and fast-digesting carbs pre/post-workout for enhanced performance.
Meal timing and hydration
Consuming protein every 3-4 hours and a protein-rich meal or shake shortly before bed maximizes muscle protein synthesis.5
Staying well-hydrated is also crucial — clear to straw-colored urine is a reliable indicator of hydration levels.
For more on protein timing:
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Supplements for Muscle Growth
Creatine
Enhances ATP production, improving strength and endurance. A standard dose is 5g daily, with an optional loading phase of 20-25g for one week.
Beta-alanine
Helps buffer lactic acid buildup, reducing muscle fatigue. The ideal dose is 5-6g per day, split into smaller servings to avoid tingling sensations larger doses can cause.
Other Things to Consider
The differences between clean and dirty bulking go beyond fat gain, affecting digestion, energy levels, and cost.
Digestion and energy levels
A clean bulk is likelier to feature better digestion and sustained energy due to its focus on high-fiber, nutrient-dense foods. Lean proteins, whole grains, and vegetables support gut health, reducing bloating and blood sugar fluctuations.
Conversely, a dirty bulk, tending to be high in processed and low-fiber foods, can lead to digestive issues, bloating, and sluggishness. Excess sodium and sugar intake may cause water retention, making individuals feel puffy and uncomfortable.
Financial considerations
While a clean bulk may appear more expensive upfront, focusing on whole foods can be more budget-friendly in the long run. Processed and fast foods seem convenient and cost-effective, but the volume needed to maintain a high-calorie surplus means your outgoings can rise quickly. Excessive junk food intake can also lead to more frequent cravings, increasing unnecessary spending.
Long-term health
A dirty bulk may increase inflammation, cholesterol levels, and insulin resistance, making future fat-loss phases more challenging. A clean bulk, with its emphasis on nutrient-dense foods, supports long-term health and performance.
For more guidance on bulking, check out this article:
Take Home Message
While dirty bulking may seem appealing for rapid weight gain, it isn’t likely to get you to be where you want to be any sooner than a cleaner approach. You may put on muscle quicker, but the cutting phase will be far more challenging.
Building lean muscle takes time, so instead take a slower, steadier approach — with a controlled calorie surplus, quality nutrition, and consistent training — and your future self will thank you.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
