If you’ve been anywhere near gym-tok (gym TikTok) lately, you’ve probably seen the terms “cutting” and “bulking” thrown around like dumbbells in the gym. But what exactly is cutting and bulking, and which should you try out? Whether you’re aiming to gain muscle, lose fat, or find a balance between the two, understanding the cutting vs bulking debate can help you tailor your gym workouts and nutrition to achieve the body you’ve always wanted.
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What exactly is cutting?
Cutting is all about reducing body fat while maintaining as much muscle mass as possible. It’s the phase where you focus on getting lean, often after bulking to build muscle. During a cutting phase, you’ll be in a calorie deficit, meaning you’re eating fewer calories than you burn. The goal here is to shed fat while keeping the muscle you worked so hard to gain.
What to do in the gym during cutting?
When cutting, your workouts should still focus on strength training, but with some modifications. You’ll likely lift slightly lighter weights with more repetitions to help maintain muscle. Cardio becomes a bigger player here, as burning calories is key to fat loss. However, don’t overdo it—too much cardio can lead to muscle loss, which is exactly what you want to avoid. A balanced workout of strength training combined with moderate cardio (like HIIT or steady-state) will help you retain muscle and melt off fat.
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What is bulking?
Bulking, on the other hand, is all about building muscle. During this phase, you’ll be in a calorie surplus, meaning you’re consuming more calories than your body needs. The extra calories fuel muscle growth and repair, helping you to build size and strength. While some fat gain is expected during bulking, the goal is to gain more muscle than fat by following a structured gym routine and diet plan.
What to do in the gym during bulking?
In the gym, bulking means focusing on heavy compound lifts—think squats, deadlifts, and bench presses. These exercises engage multiple muscle groups and allow you to lift heavy, promoting muscle growth. You’ll also want to progressively overload your workouts, increasing the weight or reps over time to keep your muscles challenged. Cardio is still important but should be kept to a minimum to avoid burning too many calories that could otherwise contribute to muscle growth.
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Which one should you be doing—and when?
Deciding whether to cut or bulk depends on your current body composition and goals. If you’re relatively lean but want more muscle, bulking is the way to go. On the flip side, if you’ve gained some unwanted fat during your muscle-building phase, cutting will help you reveal the muscle underneath. A good rule of thumb: bulk during the cooler months when you can hide under layers, and cut when summer is on the horizon and you want to show off a leaner physique.
Both cutting and bulking have their place in a well-rounded fitness routine, but timing and execution are key. Be patient with both phases and remember that whether you’re bulking or cutting, consistency in the gym ain the kitchen will get you the results you’re after!
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What is a calorie deficit: tracking your food intake in a healthy way
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