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What do you know about bulk in bodybuilding? What are the advantages and disadvantages of this work? The volume obtained through the intake of excess calories from unhealthy and high-calorie and unhealthy foods is called dirty volume. Is this volume sustainable and makes the body fit and beautiful? Read this article till the end to know everything about dirty volume.
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What is gross volume in bodybuilding?
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Dirty bulking is a slang term that refers to the bulking period of bodybuilders who deliberately overeat to gain weight (and build muscle).
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Bodybuilders and athletes need excess calories to gain weight and build muscle, and excess calories are obtained through “eating more food”. But when we talk about eating more food, what food are we talking about? Bulking means getting a lot of extra calories from high-calorie foods, including junk food! Yes, dirty volume means to eat whatever we want to gain weight and not care about the type of food, whether it is healthy and nutritious or not!
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Dirty Bulk is a no-holds-barred approach to eating with the ultimate goal of building muscle and gaining weight. Bodybuilders who use the dirty bulk method to gain weight drastically increase their normal caloric intake. In dirty volume, food quality is not considered, macronutrients are not considered, and even worse, one's health is not even considered, and an array of extremely unhealthy and harmful foods is eaten.
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Is it true to build muscle with dirty bulking?
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As we said, the diet plan in dirty volume includes a diet plan in which there is no mention of limiting unhealthy foods and the focus is only on getting high-calorie foods. But you should know that in this case, the weight gained becomes fat, not muscle.
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The effect of dirty volume on health
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If you eat a lot of junk food during the bulking period, you will reach your desired weight very quickly, but this is not healthy at all. A high amount of carbohydrates can affect your blood sugar and insulin levels and ultimately be detrimental to your overall health.
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The fat content in these foods can cause heart problems and even lead to stroke or heart attack. Eating very salty or sweet foods will cause problems for your digestive system and you may suffer from kidney diseases. In addition, excessive consumption of any junk food, regardless of its nutritional value, can put you at risk of vitamin and mineral deficiencies. The result of this is nothing but stomach pain, low energy and low testosterone levels.
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The effect of dirty volume on body and appearance
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What effect does this type of bulking have on appearance? The weight you gain will never build muscle for you and unfortunately will only accumulate as fat in your stomach and sides. Dirty bulk will make you gain weight without any improvement in your athletic performance or even your appearance. Only by doing this you risk your health and increase the risk of chronic diseases!
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Advantages and disadvantages of dirty volume
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You might think that dirty volume has no benefits, yes, it does; But dirty bulking is attractive to those looking to gain weight quickly. The things that we mention below are the attractions of the dirty volume, but in no way, these things are not considered benefits:
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- In this way, you are comfortable and you don't have to check the food carefully;
- You gain weight very quickly;
- Probably cheaper.
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What are the disadvantages of dirty volume?
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Dirty volume definitely causes fat accumulation in the body. Excess fat has a negative effect on the strength and endurance of the bodybuilder; In addition, the athlete faces difficulty in building muscle and cannot even achieve the desired physique.
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In dirty bulking, the intake of processed carbohydrates and saturated fats is usually high. Excessive consumption of these foods increases the level of cholesterol and blood sugar and thus increases the risk of diseases such as hypertension, stroke, cancer and diabetes.
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Getting a large amount of sugar and sodium will lead to water retention and fluctuations in blood sugar; The result is that after a few days you feel lazy and lethargic. A diet rich in simple carbohydrates can increase fatigue and depression symptoms.
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After the bulking period, when it comes to the cutting period, all your pleasures will be gone; Because you have to give up this style of eating and burn fat with great difficulty! Burning all that extra fat that you have simply added is not an easy task at all and you have to reduce it all during the cutting period. This will be very hard and exhausting and will have a negative impact on your sports performance.
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A safe and healthy way to bulk up
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The healthy way to bulk up is clean bulking. In order to reach the clean volume, you must take in more calories than you need, and in other words, be in a calorie surplus state; But these extra calories should only be obtained from high-quality and healthy food sources.
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You don't need to overeat to gain weight. Think of your body as a machine. When you are driving a premium car, the car deserves super and special fuel. Your body also needs the best fuel to provide its energy for optimal performance. Of course, you should increase your fat intake, but you're not going to eat whatever you can get your hands on!
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Feature diet in clean volume
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A proper diet in clean volume should be like this and have enough nutrients in the following ratio.
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- 50% of your diet included carbohydrate be; Try to go for complex carbohydrates like potatoes and fruits.
- 30% of the diet Protein be; Eat more lean sources such as chicken, fish, beans, whole grains, and soy.
- 20% of your diet too fat be; Unsaturated fat is the best type of fat. Good sources of fat include things like olive oil, avocados, nuts, and seeds.
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The best foods for bulking include fruits, vegetables, and lean proteins like chicken, as well as high-quality fats like nuts. You can also try protein shakes that include almond milk, fruit, and natural protein powders.
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Including healthy calories in your diet will allow you to gain weight healthily while bulking and burn fat easily while cutting. Most importantly, your health will not face any problem in this food plan.
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final word
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Dirty bulking, that is, getting fat quickly with unhealthy and high-calorie foods. If the goal is only to gain volume and weight, and to achieve it, you go for only high-calorie foods, you will definitely get fat quickly, but you will not build muscle, but you will add fat to your body. In this article, we told everything about dirty volume and showed the basic way of volume.
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References: clevelandclinic – nordiclifting
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