Overview
The speaker, Coach Greg, explains when bulking in bodybuilding has gone too far and outlines clear signs it's time to stop in order to maintain health and aesthetics. Emphasis is placed on maintaining a healthy body fat percentage, recognizing the drawbacks of excessive bulking, and considering alternatives such as “main gaining.”
Signs You've Bulked Too Far
- You are at 25%+ body fat (men) or 33%+ (women), which is considered obese.
- Most individuals underestimate their body fat percentage by at least 5%.
- Skipping meals makes you feel better or more energetic, indicating you're overeating.
- You lose 10%+ reps on bodyweight exercises, showing muscle gains aren't keeping pace with fat gain.
- Being injured, overtrained, or unable to train (e.g., on vacation) negates the point of bulking.
- Never feeling hungry signals excessive caloric surplus well above your body’s set point.
- You lose appetite for healthy foods like fruits and vegetables, suggesting poor dietary balance.
- Cardio performance declines, with increased sluggishness, reduced energy, and lower training intensity.
- Disliking your appearance or avoiding mirrors shows the bulk is harming your self-image.
- You are not getting any stronger despite increased calories and weight, so fat, not muscle, is being added.
- Force-feeding or vomiting due to overeating are clear indicators the bulk is excessive and harmful.
Alternatives and Recommendations
- Main gaining (maintaining a healthy body fat while slowly building muscle) offers health and aesthetic benefits over repeated bulking and cutting.
- Maintaining a steady, healthy body fat percentage supports consistent training, energy, and muscle gain.
- If overweight, focus on cutting rather than bulking, using resources like low-calorie cookbooks and structured diet plans.
Decisions
- Stop bulking if any outlined signs are present.
- Prefer main gaining over traditional bulk/cut cycles.
Recommendations / Advice
- Assess body fat percentage objectively before deciding to bulk.
- Avoid yo-yo dieting and prioritize long-term, sustainable progress.
- Use educational resources and structured plans to support healthy eating and training.
- Seek free educational materials if budget is a concern.