In this episode the guys break down exactly what a clean bulk is, how it differs from a dirty bulk, and why most people do it completely wrong. They cover why increasing training volume during a bulk actually makes sense (because you have the nutrients to recover), why 500 calories above maintenance is all you need, why staying active with daily steps dramatically improves muscle building, and why garbage food is what separates a clean bulk from a dirty one. Sal and Adam both share their own dirty bulk horror stories — competing against coworkers and friends, gaining more fat than muscle, and how they finally figured out what actually works.

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0:00 - Intro

1:53 - What is a clean bulk vs a dirty bulk (and why reverse dieting is the same thing)

4:04 - Sal's 60-day dirty bulk competition — how he gained mostly body fat and lost anyway

6:05 - Adam's bodybuilder off-season experience — watching dirty bulkers end up where they started

9:14 - How much body fat should you actually gain in a clean bulk

12:31 - Step 1: Lift weights properly and increase volume during the bulk, not the cut

16:25 - Step 2: Eat your target body weight in protein — not your current weight

16:45 - Step 3: 500 calories above maintenance is all you need

19:26 - Step 4: Keep daily steps high — why being sedentary is a muscle killer

23:12 - Sal's BMX bike summer — how moving more actually helped him build more muscle as a kid

25:16 - Step 5: Avoid garbage food — why junk calories kill protein intake and inflate the scale