The so-called bulking phase is an important part of the fitness scene. But what is behind it? In this article, you’ll learn what constitutes the mass phase and how you can use it to gain weight quickly. Have fun!

What is a bulking phase?

The mass phase describes the period in which athletes or thin people try to build up as much muscle mass as possible. In the mass phase you have to achieve a high calorie surplus. A heavy mass phase is only recommended for you if you practice weight training.

Because if you achieve a massive calorie surplus every day, but at the same time do not do sports, you will put a lot of fat. And you do not want that, right?

Of course, if you are very thin and want to gain weight fast, fat is always present. That’s fine too. More precisely, you can not prevent that at all.

The bulking phase can be defined with the following features:

  • In the bulking phase you try to build up a lot of body mass
  • A strong calorie surplus is urgently needed
  • The mass phase is mainly used to build muscle
  • It is only recommended if you are very active in sports

The mass phase is justified, but you have to pay a lot of attention so that the plan does not go backwards.

Does a mass phase make sense to you?

Whether you should do such a radical increase phase depends entirely on your situation. Personally, I find such a phase only good if you are really very thin. Because if you suffer from heavy underweight, it does not matter if you also attach some fat.

But if you have normal weight and only want a few pounds of muscle, I strongly advise against it. In this case, it is better if you have only a slight calorie surplus and exercise regularly. So you build up slower muscles, but gain less fat.

What’s more, most of those who make such a phase make a big mistake: they stuff everything that is not on the trees. So if you want to start such a phase, then only consume high quality food.

Let’s summarize. A mass phase is only suitable for you if you:

  • very thin or underweight
  • Exercise or another sport
  • to be able to eat only “clean” foods.

Diet in the mass phase

How you have to feed yourself during this time is relatively easy to explain. To properly increase in mass, you need a large calorie surplus.

You can of course easily reach your calorie surplus by stuffing yourself with lots of nonsense in the form of fast food and sweets. I advise you of that, however urgently!

Instead, try to give you unprocessed, fresh foods. Two points speak for this:

You use less fat
You are doing something good for your health

You must also be careful to look for high quality sources of your macronutrients and micronutrients. Here I’ll list you foods that cover your nutrients in the mass phase very well.


  • rice
  • potatoes
  • noodles
  • Whole grain bread
  • oatmeal
  • dried fruit


  • poultry
  • fish
  • eggs
  • Dairy products
  • legumes


  • nuts
  • seed
  • High quality vegetable oils
  • avocados

Micronutrients (vitamins, minerals etc.)

  • vegetables
  • salad
  • fruit
  • berrys

The listed foods to grow are ideal for building high quality muscle mass. Vegetables are naturally very low in calories, but you should eat them every day. Even when you are in the increase phase. Because vegetables and fruits provide many important nutrients that are essential to your health.

From time to time you can of course also eat a pizza or something sweet The whole thing should only move in a healthy setting. The good, unprocessed food must always prevail. Here you will find a nutrition plan to grow.

How high must your calorie surplus be?

As mentioned earlier, several factors play a role in this question:

  1. Do you want to build up mass quickly? (also a lot of fat for that)
  2. Or build something slower? (but less fat)

Before you start your mass phase, you have to ask yourself these two questions. If you choose the first option, you need to increase your calorie surplus significantly. To build up much and quickly, you can build in a daily surplus of about 500 calories.

If you choose the second option, it looks a little different. If you choose this version, I recommend a calorie surplus of about 200 – 300 calories. You have a clear advantage here: You will be able to build up a little slower mass, but gain significantly less fat.

Which option you choose, of course, you have to decide for yourself. It all depends on which starting position you have and which goal you are pursuing. To reach your calorie surplus, you must also consider how you can stimulate your appetite.

Training in the mass phase

Of course, if you want to pack a lot of weight and build muscle, you need to exercise accordingly. Especially if you have a daily, high calorie surplus, it is very important to train hard. Because you want to build muscle, not fat.

In this phase, it is especially important to do basic exercises. With the basic exercises you claim large muscle groups. Among the basic exercises count

  • bench press
  • squats
  • deadlift
  • pull ups

When you do these exercises, you train your entire body. So you can set an optimal growth stimulus, which can gain you quickly in weight and muscle mass.

Important: Never perform these or similar exercises if you are unfamiliar with them. It’s best to go to a gym and let trainees show you all the exercises. Because if you do the exercises incorrectly, you can hurt yourself quickly.

Regeneration: An underrated factor

A really crucial point in the mass phase is regeneration. Between your strength training sessions, you should take sufficient breaks to allow your body to regenerate.

How long these breaks should be, you can not answer blanket. There are several factors that are crucial here. Do you train with a

  1. Full body Workout plan?
  2. Split Training?
  3. Or with a push-pull training plan?

There are also other factors:

  • How hard do you work?
  • How often do you workout?
  • What volume do you work with?

Basically, if you train a muscle group, you should allow her between 48 and 72 hours of rest. To promote your regeneration, you need:

  • Sufficient sleep
  • A high protein intake
  • In addition, sauna, a hot bath or massages help

The advantages and disadvantages of a bulking phase

When you perform a classic bulking phase, you have the following advantages:

  • Fast muscle growth
  • Fast weight gain
  • Energy increase

Unfortunately, the following disadvantages also accompany these advantages:

  • High fat gain (with high calorie excess)
  • partly unhealthy diet

As you can see, having a fast mass buildup has pros and cons.


I hope you have been able to develop a better understanding of the mass phase in this article. Even if it is controversial and not suitable for everyone, it has my justification in my opinion. However, only for people who are really thin and want to gain some weight.

For these people, it is not bad if they also put a little fat. Good luck!

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