Summary
Jeff Nippard explains how to bulk smartly to maximize muscle gain while limiting fat gain. A study showed that slow bulking (about 1 % of bodyweight per month) and fast bulking (about 3 %) produced similar muscle gains, but fast bulking resulted in much more fat gain. Nippard says beginners can bulk faster — roughly 0.5–1 % of bodyweight per week — because they tend to add lean mass efficiently. More experienced lifters should slow down and aim for around 1% of bodyweight per month, which helps build muscle while minimizing fat. Slower bulking also gives a leaner a starting point for cutting.
Muscle and Fitness
