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The idea of “bulking” or “cutting” are bodybuilding terms associated with contrasting periods during a training year. Bulking phases focus on overfeeding and intense training in an attempt to build the most muscle possible. Cutting contrasts the bulk by shaving off accumulated body fat with caloric deficits and frequent endurance training. When making the decision to bulk or cut – gain or lose weight – it’s important to factor in the current stage of development and body composition. These factors determine the degree of specificity a training program should embrace; as well as the body’s potential to properly partition a caloric surplus to fuel muscle growth.

New trainees can embark in a strength-endurance training program and obtain prominent fat loss while gaining some muscle. Initially, consistent resistance training increases motor control efficiency and a tolerance to exercise. Beginners respond well to most strength-building programs; frequently, with a rapid development in force production. The increase in daily activity levels will readily increase fat mobilization – how much fat is lost is primarily affected by these concurrent conditions: diet and nutrient timing; genetic and metabolic conditions; as well as beginning body composition. Nonetheless, it’s easy for someone new to resistance training to mobilize stored fat while building muscle. Their biggest success variable usually lies within maintaining consistency in a healthy and goal-orientated dietary structure, as well as regular strength and endurance workout routines.

Unless genetically gifted, advanced trainees need to prioritize their training periods toward specific goals. Due to their advanced conditioning, a separation must be made between building endurance and strength training. Experienced and well built bodybuilders use superior technique by properly developing the motor skills required for strength training. They generally need lower repetitions, and frequently greater training volume and intensity. When endurance training is accompanied by a restricted diet to promote fat loss, attempts to raise limit strength levels become futile and likely to cause the athlete to over reach. In other words, combining the two training goals will not optimize results. Worse of all, concurrent training could lead to a serious condition of overtraining syndrome.

The question whether to bulk or cut, lies mostly with the advanced trainee. Current body composition should be the deciding factor. If the body’s muscle-to-fat ratio is leading to a soft belly and hanging love handles, it’s time to lean up first. Gilbert Forbes, from the University of Rochester School of Medicine and Dentistry in New York, demonstrated changes in body weight induced by nutrition, whether negative or positive, comprise both lean (fat-free) and fat mass.

Forbes examined how body fat content influences body composition responses to nutrition and exercise. In experiments of at least three weeks in duration, he found weight gain in thin people comprises 60-70 percent lean tissue, where as obese gain 30-40 percent. The relative contribution of muscle acquisition during weight gain is related to body fat.

A good rule: an athlete should avoid bulking if they’re fat. Anyone with a total body mass containing over 12 percent body fat will be at a hormonal and metabolic disadvantage to properly partition a surplus of incoming calories. Starting a bulking routine at over 15 percent can land an individual up and over 20 percent upon cessation – which is entirely too much fat for an active, healthy person. When venturing over 20 percent body fat, it becomes exceedingly more difficult to return to a hard physique. Losing fat becomes less manageable when an athlete’s environmental and behavioral conditions adjust to caloric splurges and an overweight lifestyle. Even when bulking, it important to practice some dietary restraint. Food is for fuel; never enjoyment.

A novice can often train for both, endurance and strength, to lose fat and build muscle. On the other hand, an advanced trainee should prioritize his or her goals base on their current body composition status.

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GILBERT B. FORBES, Body Fat Content Influences the Body Composition Response to Nutrition and Exercise, Annals of the New York Academy of Sciences 904:359-365 (2000) New York Academy of Sciences