What are the dangers of “bulking”, this practice which consists of gaining muscle mass ?

Bulking can lead to headaches and muscle damage. Constantinis/Getty Images

Do you know "bulking" ? This practice consists of gaining muscle mass by adopting a high-calorie and protein diet combined with intense physical training. Very popular on TikTok, particularly among young people, bulking is however not without health risks.

On TikTok, just type "bulking" in the search bar to find a plethora of videos on the subject. The content posted is generally physical transformations, ranging from a slim body to a more muscular and toned figure.

A trend since Covid

For the record, bulking is a practice adopted for a long time by people practicing bodybuilding and weightlifting, who are generally medically supervised . But today, more and more young people are embarking on this practice without support.

Dr Faïza Bossy, a nutritionist based in Paris, contacted by ETX Majelan, has noted this trend since the pandemic. "We have noticed a renewed interest in body sculpting among young people, to compensate for the lack of going out. However, it’s a process that is not without danger to health", she assures.

The goal of bulking is to gain muscle, in particular by changing your diet and focusing on high-protein foods. As long as you do not exceed the recommended quantity. "The average consumption should be 0.8 grams of protein per kilogram of weight per day. Beyond 1 or 2 grams, the kidneys, which are responsible for eliminating proteins, find themselves working much harder. Which, in certain cases, can lead to kidney stones", assures Dr Faïza Bossy.

Bulking may also initially cause bloating, gas, constipation or headaches, depending on the doctor. In women, we can particularly observe amenorrhea (absence of periods). Not to mention injuries caused by carrying heavy loads such as "muscle or tendon injuries, and in certain cases low back pain".

Different types of bulking

Dr Bossy also specifies that there are different types of bulking:"Clean bulking consists of making a calorie surplus of protein but in a healthy and controlled way. We monitor the type of food ingested, and the quantity of protein per day".

But there are also other more extreme types, which generally lead to weight gain, and not more muscle mass, like < em> "dirty bulking". This practice is generally carried out by men, often young. "This boils down to eating foods rich in protein, most often bad for your health, in astronomical quantities. This generally turns into weight gain and no longer mass gain", explains the expert.

On TikTok, thousands of videos advocate dirty bulking and attract millions of views. Vinceazziz's account is, for example, specially dedicated to it, with more than 300,000 subscribers on his page. Unsurprisingly, this type of bulking turns out to be the most dangerous since it can lead to "the appearance of hyperglycemia, or even a increase in blood pressure", underlines Doctor Bossy.

Build muscle gradually

But then how to gain muscle without altering your physical health ? Dr Bossy advises a rich and varied diet, including vitamins and minerals in large quantities. You must also be careful not to exceed the daily protein threshold in order to avoid side effects.

Juliana Massamba, dietitian nutritionist and sports coach based in Paris, contacted by ETX Majelan specifies on this subject: "We can use supplements such as protein powders, provided that’ they do not replace your diet. One protein shake per day is more than enoughnt with a good food intake in the majority of cases".

Strength training sessions must also be followed by a sports coach to avoid any injuries. If you cannot get support from a professional, Juliana Massamba advises adopting the progressive load – which consists of periodically increasing the intensity of the sessions. "You will increase the intensity of your workouts over time, i.e. weights lifted, repetitions or frequency of workouts. It is recommended not to exceed 10% increase from one week to the next in order to avoid injuries, but above all to give the muscles time to adapt and avoid the plateau".

She continues: "To begin with, for one month you will carry 10 kilo weights, and the following month you will carry them will increase by 3 to 4 kilos". According to the expert, this process will allow the muscle to be constantly challenged, and thus, to gain mass.