Clean Bulking Vs. Dirty Bulking: Which Is Better?

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Video Summary:

Clean Bulking Vs. Dirty Bulking: Which Is Better?

What exactly is the difference between a "clean bulk" and a "dirty bulk", and which is the better approach for building muscle mass in the most effective way?

A "clean bulking diet" usually refers to creating a smaller calorie surplus that builds muscle at a more gradual pace while keeping body fat gains to a minimum, while a "dirty bulking diet" refers to a larger calorie surplus in order to build muscle at a faster rate but with less concern for body fat gains.

Although it does depend on the individual and there are always exceptions, here are 4 reasons why I think a clean bulking meal plan is the superior approach...

Clean Bulking Vs. Dirty Bulking: 4 Reasons To Clean Bulk

#1 - Your body can only build a finite amount of muscle in any given day regardless of how many calories you consume. Just because you consume more calories on a dirty bulk doesn't mean you're going to build a significant amount of additional muscle.

#2 - If you use a dirty bulking approach and get too fat during your mass gaining phase, it can throw your entire program off course since you may have to transition back into a cut.

#3 - Fat loss is a tedious process, and the more fat you gain during your bulking phase the more dieting and cardio you'll have to endure later on.

#4 - If you've tried both methods, then you know then when it comes to a clean bulk vs dirty bulk, the clean approach just leaves you feeling psychologically and physically better overall.

Again, there are always exceptions, but for most people in most situations I'd recommend a clean bulking diet using about a 15% calorie surplus and gaining about half a pound of body weight per week.

[Sean_Nalewanyj]

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[_MikeJon_]

Tried both. Dirty bulking is by far easier and better for my body type. I am a small dude and was really skinny. I have a super high metabolism and I practically don't gain fat. To eat the amount of calories I need cleanly was insanely difficult. Though I do eat plenty of healthy foods now.. I will also eat a large pizza too. The balance I have now is the best thing that's worked so far.

[christianpaulmusica]

The best approach is to consume the same amount of calories that you burn each day. This will still result in the gaining of weight via hypertrophy.

[whateverman]

On Point after watching this I believe I have all the information I was looking for. Thanx Man

[AussieAngeS]

Truely appreciate your time and effort Sean. This is a fantastic video as always. Much appreciated and shared

[kvb]

As always, another great vid Sean. Keep up the good work!

[redinterceptor]

Im a hardgainer so I dirty bulk but I don't overdue at the same time.

[Mike]

Wow. A+ VIDEO SEAN. Cant really say more. But. Thats exactly how it plays out. Dieting sucks even if ur flexable dieting... cutting carbs sucks. Period. Chris jones dirty bulks like a king but he enjoys eating a lil more than the average person...

So yeah two thumbs up on the lay out of the topic.

[stephencole]

Do you actually build "new" muscle tissue? Or do the fibers swell? You may have done a video on this already... Thanks Sean, you are the best

[SalvatoreEscoti]

if alredy have 15 kg overweight, do I need calorie surplus? cant my body use that energy in my 15 kg overweiht to build more musclemass?

[GeorgeDemIII]

how many more calories should you eat above your maintenance?

[S]

Excellent video! Quick question; I'm currently entering a second bulking phase. I could still stand to lose another 5lbs of fat or so. Lately I've been ignoring the number on the scale and have been gauging my muscle gains by my overall appearance and gradual strength gains. Do you think this is a good idea or am I wasting my time? In other words, am I spinning my wheels?

[stevegreek]

Hey I was wondering if working out on shoulders stunts growth.

[stevencostello]

Hey Sean if I’m 170 lbs and I’m about roughly 20-23% body fat I have very little muscle definition I been working out for 5years lot of trial and error now I’m doing everything right that fits for my body but wondering if I should dirty bulk for a month with calories surplus around 3k calories to 3500 calories would love to hear back from you

[crocman]

Great video Sean

Question
I am male 44 I am 5ft5inchs
I weigh 165lbs
13% body fat
Should I start a cut
Or do I keep bulking

[backfru]

do calorie sources contribute in any way to wether its a clean or dirty bulk?

[gabrielmaregatti]

i have a high bf percentage (around 29 %), but my belly is very hard and i don't look fat. I just started bulking and i can see some progress, if time is not an issue( don't care if it takes a lot longer to lose the bf after bulking), should i continue bulking or just lose all the muscle that i've gained and start cutting? the guys at the gym told me to keep bulking but my nutritionist says i should start cutting :(

[ChompsLewis]

Im one of those people that has always been on the skinny side, not underweight but its not easy for me to gain weight.

Would i gain lots of fat with a dirty bulk? Ive never been called fat in my life and i dont think that it would be to difficult to remove it

[vadennixon]

I agree that dirty bulking shouldn't be a term because its counterproductive nonsense

[yornflarp]

I believe both Dirty and Clean bulk are clean is too slow, you miss alot muscle gains, you never really know how much you burned and how much actualy got absorbed in intestine so you eat 100-200 calories less than optimal and loose potential dirty is bad also, too rapid weightgain, not good for heart, joints, bones an tendons cant adapt so quickly, excess fat gain also dirty bulk alot times contains unhealthy foods in most believe  in medium bulk, eat healthy food like clean bulk but more calories than cleanbulk, not as much calories as dirty bulk.... thats best