How do mini bulks and cuts work?

Mini bulks and cuts are short cycles of calorie surplus and deficit that aim to optimize muscle gain and fat loss more efficiently than traditional long-term bulking or cutting phases.

Mini Bulks

Mini bulks involve a short period (e.g., three weeks) of eating at a calorie surplus to primarily gain muscle. The benefit of keeping this phase short is it tends to result in less unwanted fat gain. Initially, your strength and muscle mass can increase without significant fat accumulation, but the longer the bulk, the more likely additional calories contribute to fat rather than muscle growth 1 2.

Mini Cuts

Following a mini bulk, a mini cut, which might last about a week, is employed to reduce any fat gained during the bulking period while attempting to maintain the muscle mass added. The shorter duration helps minimize muscle loss that can occur with prolonged calorie deficits. It’s also suggested that these quick shifts can help prevent metabolic adaptations, such as a slowed metabolism, which can occur during longer dieting periods 2.

The philosophy behind these shorter cycles is that the body responds more effectively at the beginning of both bulking and cutting phases. This dynamic might be due to psychological benefits (preventing diet fatigue) and physiological responses (better using the calories for intended purposes—muscle gain or fat loss) 3 1.

It is crucial, however, to align these phases with your ultimate fitness goals, adjusting the frequency and duration of bulks and cuts according to whether you aim primarily for muscle gain or fat loss. Always keeping in mind that excessive cycling without clear direction might lead you to end up where you started, with minimal net changes 2.