If you don’t like clicking links, here is an excerpt from the above article. Unfortunately, it does not address the greatest issues of our time - whether powerlifters need to compete and whether strength training is infiltrating bodybuilding.
…Body-composition researchers have established that a surplus of calories, plus resistance training, is required to gain muscle. The basic idea is that repetitive exercise causes muscles to break down, so the body needs energy and additional nutrients to build them back bigger and stronger. But spending months “dirty” bulking, as the ice-cream-and-burgers method is sometimes called, can also generate huge amounts of fat. Bodybuilders traditionally starved that fat off in the subsequent cutting phase, a period of caloric restriction that can last just as long as the bulk.
But these days, Big Dru and his fellow muscle-maxxing enthusiasts are embracing a new approach: moderation. At a time when celebrities, wellness influencers, and the nation’s top health officials are proclaiming the evils of processed foods, many bodybuilders—professionals like Big Dru, but also young, shirtless amateurs documenting their gains online—are leaving the old way of bulking behind.
On gym-bro social media, the hashtag #leanbulk is ubiquitous. (So is #cleanbulk, used interchangeably.) The term broadly refers to working out while consuming only slightly more calories than the body needs to maintain itself, and getting those calories from healthy sources. A [typical]. (TikTok - Make Your Day) lean-bulking TikTok features a young man showing off a comically ripped six-pack and C-cup pecs while meticulously documenting the food that fueled them: cottage cheese and eggs, sweet potatoes and tuna, berries and almonds, but never Twinkies.
“The paradigm has definitely shifted,” Guillermo Escalante, a kinesiology professor at California State University at San Bernardino and a competitive bodybuilder, told me. The concept of clean bulking emerged in the past decade or so, but it took off only recently, he said. The trend partly reflects the bodybuilding community catching up to the science. A 2020 review found that, for all but the most elite athletes, the body needs roughly 10 percent more calories to gain muscle than it does to maintain itself—certainly not anywhere near 10,000 calories. Beyond that point, research suggests, any extra calories are stored as fat. That not only obscures your gains but can hinder their growth: Working off fat sacrifices some lean muscle, Escalante said. Muscle growth can also be inhibited by the downstream effects of excess fat, such as insulin resistance and the release of inflammatory molecules, Brad Schoenfeld, an exercise-science professor at Lehman College, told me.