Bulking up doesn’t have to mean getting soft. You need extra calories to build muscle, but how you set up that surplus determines whether you look stronger… or just bigger around the waist.
Here’s how to gain muscle while keeping fat gain under control, based on what current evidence and coaches actually recommend.
The old “eat big to get big” approach (huge surplus, junk food, rapid weight gain) works for adding size—but a lot of that size is fat.
Modern lean-bulk guidelines recommend a small surplus
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