Hey all so basically im 22 years old 5’10 152 lbs. I have a history of three dirty bulks that are like 4-5 months long followed by three hard cuts with each being three months long basically starving myself after cause i felt fat. My last bulk june to november 2024, i bulked from 157 to 183lbs and went from a 160 for 5 bench to a 185 for 5 bench and a 125 for 5 ohp to 140 for 4 ohp, ( my last bulk which was in april 2023, i got to a 175 for 5 bench and 125 for 5 ohp and 305 for 5 deadlift) but this time i looked much bigger but also fatter, though it was the strongest and most muscular i ever looked by far, but for some reason i listened to people s advice that were telling me i looked fat and i gaiend all fat so i cut hard to 140lbs now im back to 151lbs bulking slower but strength is down. My bench is currently 155 for 3 and ohp 115 for 3, deadlift 275 for 5, and squat 170 for 5 ( just failed my last workout could not get three sets of 170, so dropped weight 10%, so now im lifting 155ish for 5 and building back up) and i can do chinups up to 9 reps per set almost which is the strongest i ever been . But what im asking is if i should commit to a 9 month dirty bulk where i get strong af then slow cut like starting strength sorta suggests? I have people from there team telling me to bulk to 220lbs and reach a 405 squat by this time next year then worry about cutting and stuff. I also have people telling me to gain 1-3lbs a month and bulk slower. I have been training on and off for years and seriously tired of being small, what is the best route for me to take? I am now okay with being a higher bodyfat so i have learned to never cut again until i have a large muscle foundation and i will cut slow only like a pound aweek. btw i train hard and dont miss workouts. And main reason i ask to dirty bulk again is because i never fully commit to it, i only do like 4-5months then feel fat and cut all the gains off, im proposing i do it for 9 months get all the strength possible then cut. Any advice im all ears? Currently im doing 3x5 with chinups and barbell curls. I am seeing progrss but its slow and i feel very skinny.
My best advice based on my experience is to always do a lean bulk. That is, feed your muscles with sufficient protein, but try to stay in “beach” condition.
With a slow gain your strength will rise and never drop. You should be in good enough condition that the only reason to “cut” is to compete in a bodybuilding contest.
I slowly went from 165lbs to 240+lbs with about the same percent body fat. It took about 12 years for me to get there. The entire time I looked good enough to hit the beach with no hesitation.
100% listen to Nomad here. Dirty bulking (bulking / cutting in general) is nonsense. Just lift for the long game and feed your body the nutrients it needs to grow. You can only grow new muscle tissue at a slowish rate. Any additional calories just put on body fat. Do enough in the gym to illicit a response that you can recover from. Rest and feed your body what it needs. And keep at it for 12 years and you will be satisfied with the results. Always check your progress against what you are doing. Is it working: yes /no ?? what do I need to change??
Edit: use your ability to recover as a sign of how much you should be eating.
But if my goal is to be big and strong. You still recommend lean bulking? Why does starting strength recommend so much weight gain?
If you don’t care what you look like just eat away and pack on the strength and fat. You will be bigger and stronger.
I am not sure what you are asking. Ask it another way.
They kind of say that you won’t get big and muscular eating a small surplus. And that it will take you years to get where i could get in one. They told me to bulk to 220lbs get a 405 squat and get strong af with my other lifts then worry about cutting. Would doing this be a bad approach?
It took me 12 years to get highly competitive in Bodybuilding contests. Are you in a bigger hurry than that?
The journey was slow but steady. Every year I got significantly better. I never “bulked.” I just got stronger and bigger, but always looked good. It’s all about the mirror.
Bulking and cutting is the bodybuilder’s “Yo-Yo dieting.” You bulked up and got stronger. Then you cut and got weaker. Getting weaker is linked to losing muscle. I never tolerated getting weaker.
Building a great physique is nothing like fast food. It takes time and patience, but persistence is required. It can be a long journey, and a rewarding journey. Enjoy the ride.
Well… that is a little sad. If you get to 220lbs and can only squat 405lbs for a single rep, if you cut to look beach ready I doubt you would weigh more than about 170lbs.
A common standard for “strong” is squatting twice your body weight for 10 reps.
I’ve read Rippetoe and recommendations of aggressive bulking is one thing I disagree with him.
Most strength athletes don’t seem to do dirty bulking these days. Generally it’s not worth it.
Could you clarify what that was?