Winter Bulk: Maximise Your Gains During Bulking Season in 2025
As the temperature drops and the winter months settle in, it’s the perfect time to embark on a winter bulk. For active adults and restless parents juggling busy schedules, this season offers a unique opportunity to focus on building muscle and improving your physique. A well-planned bulking season can help you pack on muscle mass, improve strength, and set the stage for fat loss in the spring. Here’s how to maximise your gains during this year’s bulking season.
Why Winter is Perfect for a Bulk
The colder months naturally align with bulking goals. Here’s why:
Layered Clothing: With sweaters and jackets hiding your physique, there’s less pressure to stay lean, making it easier to focus on building muscle.
Holiday Calories: Festive meals often mean an abundance of calorie-dense foods—perfect for fueling a calorie surplus.
Reduced Outdoor Activities: Winter often slows down outdoor cardio, allowing you to dedicate more energy to resistance training and recovery.
You can turn winter into a productive muscle gain phase by embracing these seasonal advantages.
Step 1: Create a Calorie Surplus to Gain Muscle
To build muscle during your winter bulk, you need to eat in a calorie surplus. This means consuming more calories than your body burns daily.
How to Calculate Your Calorie Needs:
Determine your maintenance calories using an online calculator or the Mifflin-St Jeor equation.
Add 10–20% more calories to your daily intake. For example:
If your maintenance is 2,000 calories, aim for 2,200–2,400 calories per day.
Monitor your progress weekly. If you’re not gaining weight, increase calories slightly.
Macronutrient Breakdown:
Protein: 1.5–2g per kg of body weight (to support muscle repair and growth).
Carbohydrates: 45–60% of total calories (to fuel workouts and recovery).
Fats: 15–30% of total calories (for hormone regulation and energy).
Step 2: Design a Training Plan for Winter Gains
A successful winter bulk requires a focused training plan that prioritises hypertrophy (muscle growth). Here’s how to structure your workouts:
Prioritise Compound Movements
Compound exercises like squats, deadlifts, bench presses, and pull-ups recruit multiple muscle groups and allow you to lift heavier weights—key for building muscle mass.
Progressive Overload
Gradually increase the weight, reps, or sets over time to challenge your muscles. Aim for:
8–12 reps per set
3–5 sets per exercise
Rest periods of 60–90 seconds
Weekly Split Example:
Day 1: Chest & Triceps (e.g., bench press, incline dumbbell press)
Day 2: Back & Biceps (e.g., deadlifts, pull-ups)
Day 3: Rest or Active Recovery
Day 4: Legs (e.g., squats, Romanian deadlifts)
Day 5: Shoulders & Arms (e.g., overhead press, lateral raises)
Day 6: Rest or Cardio
Day 7: Full Body or Weak Point Training
Step 3: Focus on Nutrient-Dense Foods
While it might be tempting to indulge in junk food during bulk, prioritising high-quality foods will help you gain lean muscle without excessive body fat.
High Protein Sources:
Chicken breast, turkey, lean beef
Fish like salmon or cod
Eggs and egg whites
Greek yoghurt and cottage cheese
Protein shakes
High Carbohydrate Sources:
Oats, rice, quinoa
Whole-grain bread and pasta
Potatoes and sweet potatoes
Fruits like bananas and berries
Healthy Fats:
Avocados
Nuts and seeds (almonds, chia seeds)
Olive oil
Fatty fish like mackerel
Step 4: Manage Body Fat During Your Bulk
Gaining some body fat is inevitable during a bulk, but you can minimise it with these strategies:
Avoid Dirty Bulking: Stick to clean foods instead of overindulging in processed snacks.
Track Progress: Use photos, measurements, and weigh-ins to ensure you’re gaining at an appropriate rate (0.25–0.5% of body weight per week).
Incorporate Cardio: Add one or two low-intensity cardio sessions weekly to maintain cardiovascular health without hindering muscle gain.
Step 5: Support Your Gains with Recovery
Recovery is just as important as training when it comes to building muscle mass.
Key Recovery Tips:
Sleep: Aim for 7–9 hours per night to optimise testosterone levels and muscle repair.
Rest Days: Take at least one full rest day per week.
Stretching & Mobility Work: Incorporate foam rolling or yoga sessions to prevent stiffness.
Common Mistakes During Bulking Season
Avoid these pitfalls to make the most of your winter bulk:
Overeating excessively (“dirty bulking”) leads to unnecessary fat gain.
Neglecting protein intake—this is crucial for muscle repair.
Skipping compound lifts in favour of isolation exercises.
Ignoring recovery—overtraining can stall progress.
Conclusion
A well-executed winter bulk can set you up for impressive gains by springtime. You'll build muscle by eating in a controlled calorie surplus, following a structured training plan, prioritising nutrient-dense foods, and managing recovery effectively while keeping body fat in check. Whether you’re an active adult aiming for improved strength or a busy parent looking for efficient workouts, this season is your chance to transform your physique.
So grab those dumbbells and dig into hearty meals—it’s time to maximise your winter gains!
FAQ
What is a calorie surplus?
A calorie surplus occurs when you consume more calories than your body burns in a day. This extra energy supports muscle growth during the bulking phases.
How much weight should I aim to gain during a bulk?
Aim for 0.25–0.5% of your body weight per week. For example, if you weigh 70kg, aim for about 0.175–0.35kg per week.
Can I lose fat while bulking?
It’s difficult to lose fat while bulking since the goal is to be in a calorie surplus. However, you can minimise fat gain by keeping the surplus modest and incorporating some cardio.
Should I do cardio during my winter bulk?
Yes! Low-intensity cardio sessions once or twice weekly can help maintain cardiovascular health without hindering muscle gains.
How long should my bulking season last?
Bulking phases typically last 3–6 months but can vary based on individual goals and progress.
Citations:
[1] https://www.trainheroic.com/blog/winter-warfare-how-to-bulk-up-this-season/
[2] https://www.tigerfitness.com/blogs/nutrition/how-to-properly-bulk-over-the-winter
[3] https://www.t3.com/active/the-winter-bulk-5-expert-tips-to-pack-on-muscle-the-right-way-this-season
[4] https://www.domyos.co.uk/weight-training-glossary
[5] https://www.sixstarpro.com/blogs/articles/what-is-bulking-season
[6] https://www.muscleandfitness.com/routine/workouts/workout-routines/winter-bulk-how-gain-muscle-4-weeks/
[7] https://www.menshealth.com/uk/workouts/a46144021/four-week-bulk-up-workout-plan/
[8] https://www.villagegym.co.uk/blog/how-to-bulk-vs-how-to-cut/