21/08/2026
Is bulking dead — and should you “maingain”?
This is one of the hottest topics in fitness right now.
Quantitative research matters, but so does what actually happens in the real world. Granted, I'm an n=1 experiment — but what does my own training log say?
At around 15% body fat, my weight stalled, my reps stalled, and my arms were stuck at 14.25 inches. When I gained weight up to around 20% body fat, I got stronger across my major lifts, progressed on accessory work, and my arms grew to 15.5" cold.
Reaching 20% didn't single-handedly cause those gains. For natural trainees, age, genetics, training age, calories, protein, sleep, training itself, and recovery are huge confounding variables. But it does challenge the idea that every natural lifter should stay lean year-round.
So, is bulking dead?
No, but the traditional "dirty bulk" should be.
Research suggests a massive surplus isn't necessary for trained lifters; a modest surplus can build similar muscle while limiting excess fat. Conversely, trying to stay overly lean can impair muscle growth and tank performance.
It’s not bulk vs. maingain. It’s individualisation, despite what studies and influencers say.
Some progress fine at maintenance. Others — especially experienced naturals — may benefit from a modest surplus to train harder and recover better. That’s been my experience, which is why I’m choosing to maingain at around 20% body fat for now rather than cutting to 10–15%.
Prioritising performance over getting leaner for the sake of it is the best trade-off for my progress right now.
Finally, be cautious comparing yourself to year-round shredded social media physiques. You don't know their genetics, background — or drug use.
Train hard. Eat appropriately. Adjust based on real-world data.
If you'd like help with your training or nutrition, drop me a message.
— Peter
www.pmapersonaltraining.com / www.optimalnutritioncoaching.com
