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1 Reason For Excess Fat Gain While Bulking (Not Diet!)

When most people think about minimizing fat gain during a bulk, they usually center on moderating the size of their calorie surplus.

It’s true that your body can only use so many calories in a given day to build muscle and that if you go overboard with your surplus, the excess calories will be stored as fat. In most cases, about 300 calories above maintenance per day for a beginner, around 200 for an intermediate lifter and even less for an advanced lifter are good targets to build muscle without excessive fat gain.

But it’s also important to understand that what you do in the gym directly affects how much body fat you gain: you’re lifting weights and breaking down muscle tissue to stimulate a muscle-building response.

But if your training intensity is too low, you aren’t using enough total volume or frequency, or you aren’t applying progressive overload properly, then you won’t gain significant muscle, and thecalorie surplus you’re eating won’t have anywhere to go except your fat stores.

Many lifters have a poorly structured training program that doesn’t properly stimulate muscle growth, and they eat huge quantities of food because they think that’s what they need to “get huge,” so even though they go to the gym consistently for months, they end up gaining mostly body fat.

If you want to maximize muscle growth and minimize fat gain, moderating your calorie surplus isn’t enough; you also have to be diligent with your training. In addition to using proper lifting technique, make sure that your training intensity, volume and frequency are at the proper levels and that you’re applying progressive overload.

In terms of intensity, 1-2 reps short of failure on most lifts is a good approach. Remember that training intensity sets the entire muscle-building process into motion: if you aren’t training hard enough, your body won’t have any incentive to grow.

In terms of weekly training volume and frequency, 8-15 sets per week for large muscle groups and 4-8 sets per week for small muscle groups are good ranges. You can split that volume up anywhere between 1.5 to 3 direct workouts per muscle group per week.

In general, I like a full body workout 3 times a week for beginners, upper/lower 3-4 times a week for intermediates and legs/push/pull 4-5 days a week for more advanced lifters, although any of those splits can be used effectively at any experience level.

Also make sure you’re applying progressive overload, aiming for consistent improvement on your lifts from week to week. That’s what will force your muscles to adapt to greater levels of stress and make sure your calorie surplus is used to fuel muscle growth.

Bottom line: Minimizing fat gains during a bulk involves both moderating your calorie intake and maximizing the effectiveness of your weight training plan. A poorly structured training plan or inconsistency means you’ll see subpar muscle gains and you’ll put on a disproportionate amount of fat.

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