Clean Bulking and Dirty Bulking


In this topic we discuss two different techniques of muscle amplification, which are regulated amplification (Clean Bulking) and random amplification (Dirty Bulking).
Systematic amplification is: a calculated approach to over-feeding by no more than 500kcal per day.


Random amplification is: an uncalculated approach to over-nutrition that has no limitations or calorie limitations.

Despite what you might think, the difference between these two dietary approaches has no role in dietary choices. Eating cheese and pizza does not necessarily turn regulated amplification into random – in the same way fruits and vegetables do not convert from random amplification to regulated.

In a world where a higher calorie intake means gaining more muscles, random amplification would be the right choice, but that is not true at all.

Unfortunately, there are limits to the amount of muscle you can build – eating too much to support those gains will only lead to more body fat.

But how much muscle can we gain monthly?
Over the lifetime of weights training, we can expect to gain 40-50 pounds of normal muscle mass. According to the author of the protein book, Lyle MacDonald, we can expect to achieve half of this 20-25 lbs growth in the first 12 months.

Alan Aragon, another expert in the field, suggested a little less or more but almost the same thing 18-27 lbs in the first year.

This is due to the rapid response of our bodies to the newly introduced catalysts during the early stages of our training. Unfortunately, the closer we get to our genetic ceiling, the slower the progress.

Normal muscle gain
Who can follow a random amplification approach?
If you want to gain weight quickly, random amplification is the way to go. This approach is especially effective for those who have difficulty gaining muscle and struggling with appetite, and can withstand a little fat gain.

For those who have a hard time mobilizing the appetite to finish the potatoes that came with the cheeseburger, gaining 1 pound a week is no small task. But let’s assume they succeeded and managed to gain 4 pounds per month – with 2 pounds of muscle tissue, a 1: 1 ratio of muscle to fat – a result many advanced players dream of.

Another person I recommend following “random amplification” is the player of an advanced who has a solid foundation, feels good with his body, and his body loses fat easily. If this is you and you prefer to spend less time calculating calories and spending more time eating them, a random amplification approach is right for you. I will say that this kind of people is only very few.

Quick gains without tracking calories? Eat anything whenever you like? Sounds perfect!

Unfortunately, where there are pros, there are downsides. ‘Random amplification’, although it can have significant benefits, but it has more drawbacks.

Disadvantages of the random amplification system:
Low testosterone level: Random amplification is a recipe for gaining more fat. The more fat you have in your body, the longer you have to burn calories to lose these fats in the drying period. The problem is, eating in a negative energy balance for a long period of time can have negative effects on the levels of structural hormones with an increase in the production of destructive hormones – an ideal recipe for muscle loss.

Failure of nutrient division: There are a few factors that determine how effective the nutrient division is. There are genetics, hormones (ie testosterone, cortisol, etc.), metabolic rate, insulin sensitivity – everything you have little control over. But one of the key factors that can be controlled is the percentage of body fat. The more fat you are, the harder it becomes to gain muscle mass.

“Naturally lean people (not on a diet) tend to gain more muscle and less fat when eating more calories than they need,” says Leal MacDonald. “Obese people tend to gain more fat and less muscle.”

Destroy more, build less: it’s a vicious cycle: you “randomly inflate” and you end up with 18% fat in the body within a few months, becoming more efficient in storing body fat and even less in building muscle mass – now it’s time blotting – as a result To accumulate a lot of fat, it will take longer than you want to return to the ideal body fat percentage (10-12%).

For example, during the second year of training, we assume that you have inflated for 3 months, and increased your weight in the range of 12 pounds, and 9 pounds of this weight body fat. I dried for 2 months 2 months by dieting to get into body fat as I started, assuming you had maintained every ounce of muscle, eventually 3 pounds heavier after 5 months of hard work – and repeated again! After 12 months, you have gained about 7 pounds of muscle – about 60% of the potential muscle growth this year.

Mr. Syndrome Potato: Only a person with a distinct genetic gene will store body fat evenly throughout the body. Unfortunately for us as men, we are more likely to store body fat in the abdomen and around the waist and less likely to distribute it evenly in the arms and legs. This is especially problematic for those who gain fat faster than they gain muscle. Your body is unlikely to look tense and your muscles are prominent and you will likely end up thin with accumulated fat.