Clean Bulking vs. Dirty Bulking: Pros, Cons, and Results

If bulking has been on your mind for growing muscle then you will want to stay tuned. Clean bulking vs. dirty bulking is a topic of debate for athletes and fitness enthusiasts, but the information below will describe the pros, cons, and results of this technique to help you to make an informed decision on what’s best for you. 

Bulking is a term that is often floated around the gym as a way to get stronger and bigger, but also is a heavy topic of debate based off the differing techniques.  While there may be differing techniques, each offers benefits and has drawbacks that you ought to be aware of, especially if you’re new to this method. Let’s dive deeper into what bulking and the different forms so that you can make an informed decision on your future lifestyle. 

What is Bulking?

Bulking is term is used to describe the way in which you consume calories to grow muscle. In that sense, bulking is a method by which you create a caloric surplus on purpose for the sole reason to build big muscle mass. The process is raved by many in the gym for its ability to allow for quick results, but with potential risks.

There are two types of bulking that are commonly used in the gym: clean bulking vs. dirty bulking. While similar techniques, these two forms increase the amount of calories you eat each day for the purpose of building bigger muscles. Let’s look into each of these techniques and compare pros, cons, and results. 

What is Dirty Bulking?

Dirty bulking is a concept that involves eating anything in sight and creating a surplus of about 500-1000 calories a day. This technique requires no meal planning and is typically a fun way to build muscle since you get to eat and indulge in most foods in front of you. Let’s look into the pros and cons of dirty bulking. 

• Pros of Dirty Bulking.  Dirty bulking can offer various benefits to people who are looking for fast results. These benefits include the following:
  • Fast weight gain. This is the whole idea of dirty bulking and the results appear quickly, which can be great for performance, competitions, and events. 
  • No need to track macros.  This takes a lot of guesswork out of macro planning, so during dirty bulking you can eat essentially anything you desire. 
  • Increased metabolism. The extra caloric intake may help to boost metabolism a bit for added energy levels. 
• Cons of Dirty Bulking. There are drawbacks to any eating pattern. Let’s look into some of these drawbacks before you get started so that you can make an informed decision before committing. 
  • Too much fat. While creating an excess in caloric surplus is the concept of bulking, the drawback with this method is that eating too much fat isn’t good. Too much fat consumption, especially in the form of saturated fats, can contribute to heart disease. 
  • Inflammatory.  The anything goes approach to dirty bulking can contribute to systemic inflammation throughout the body, which can contribute to poor health and insulin resistance. 
  • Slowed cutting time. The cutting phase of bulking may be a slower process since there is more fat mass to shrink down. The slowed cutting phase could vary for each person, but if you want fast results this could be a factor.

What is Clean Bulking?

The second type of bulking process is one that is gaining traction for health-minded athletes.  Designed to be a more mindful approach to what you consume, clean bulking is geared at adding roughly 250-500 calories per day. Let’s look at what clean bulking has to offer ahead. 

• Pros of Clean Bulking.  Let’s start with what benefits clean bulking have to offer to your lifestyle. 
  • Cleaner way of eating. Clean bulking utilizes a whole foods type of approach with eating. This typically is a good option for leaner weight gain and nutrient delivery. 
  • Steady muscle growth.  This path of bulking allows for a steady stream of muscle growth. This is advantageous for anyone living a healthier lifestyle and who is dedicated to an athletic physique for the long-term. 
  • Cutting phase is easier. Since the calories that are eaten are more mindful, less fat is stored, and the cutting phase is more efficient. 
• Cons of Clean Bulking.  Every eating pattern has some kind of drawback.  Here are some downsides to clean bulking to be watchful for. 
  • Gains might be slower. Clean bulking promotes a more steady approach to muscle growth and is typically slower. 
  • Preparation takes longer.  The amount of cooking, meal prepping, and designing of meals can be tough to maintain regularly.
  • Dedication is needed. Clean bulking maintains a narrower pathway to success and the dietary options are fewer. Strong dedication is needed with this type of bulking and strict adherence is required. 

Which Option is Best for You?

Finding a bulking technique that works for you may take some time to establish. While each type offers perks and drawbacks, the questions you need to ask are as such:

How fast do I want results?

Is my long-term health important?

How much time do I have to devote to bulking?

If you are looking for something fast, efficient, and results-driven then dirty bulking might be your option. If you are a health-conscious person and want something long-term and steadier, then the clean way may be best. 

Conclusion 

The information above is geared towards comparing everything about bulking. Finding the type that works for you involves asking a few questions and digging deep within, but no matter your choice, you are set up for success. 

Consider which option will work for you and the results you are looking to gain.  If you are health minded and want to continue to dedicate time to clean eating and steady gains, then clean bulking may be your option.  If you want quick and effective results without worrying about the foods that you consume, then dirty bulking may be your method.  No matter the choice you make, both options offer benefits that can help you to hit your goals.

Resources

https://pmc.ncbi.nlm.nih.gov/articles/PMC9462603

https://pubmed.ncbi.nlm.nih.gov/34649831