Muscle up or mess up? As TikTok flexes its muscle transformations and the ‘bulking’ trend takes the internet by storm, the hidden dangers of this mass-gaining craze have experts raising their eyebrows—if not their dumbbells.
Bulking: From the Gym to the Algorithm
Bulking, the art (or science, or chaos?) of gaining muscle by following a hypercaloric, protein-packed diet alongside intense workout sessions, is the trend du jour among a new generation. Once the well-guarded secret (okay, maybe not so secret) of bodybuilders and weightlifters under medical supervision, bulking has now found its way onto the screens—and into the routines—of young people everywhere, thanks in no small part to TikTok. Search « bulking » on the app and you’ll scroll through a flood of transformation videos, many showing formerly slim silhouettes morphing into muscular, toned bodies.
But Dr. Faïza Bossy, a nutritionist in Paris, warns that there’s more than just flex appeal here. As she puts it, the surge of interest in body sculpting, especially among young people since the pandemic, is not without risk to health.
What Fitness Influencers Skip: The Real Risks
A bulk done wrong can lead to more than just bigger biceps. The general principle behind bulking is to feed your muscles with extra calories and a hefty dose of protein. But how much is too much? Dr. Bossy recommends staying around 0.8 grams of protein per kilo of body weight each day. Crossing into the 1–2 grams territory, she explains, can put serious strain on the kidneys—the organs responsible for dealing with all that extra protein—potentially leading to kidney stones in some cases.
That’s not all. The ride to muscle gain can be rocky, causing bloating, gas, constipation, and even headaches. Female bulkers may experience amenorrhea (absence of periods). And don’t forget the hazards of heavy lifting itself: muscle or tendon injuries and, sometimes, lower back pain. Talk about gains that hurt in all the wrong ways.
- Bloating and digestive woes
- Increased risk of kidney issues with excessive protein
- Potential for menstrual disturbances
- Higher risk of muscular and tendon injuries
Clean Bulking vs. Dirty Bulking: Choose Your Poison
Not all bulks are created equal. Dr. Bossy distinguishes between the saner and more reckless approaches. Clean bulking involves a controlled increase in daily calories and protein, with careful scrutiny of food quality and quantities. It’s what the responsible, spreadsheet-loving lifter might do.
Then there’s dirty bulking: extreme, often practiced by young men, and actively celebrated on social media. This approach is all about consuming enormous quantities of protein-rich foods—usually the sort that makes your doctor sigh—in a frenzied bid for mass. The result? More fat gain than muscle, increased risk of hyperglycemia, and even soaring blood pressure. If you’re taking dirty bulking advice from viral influencers (like the account vinceazziz, who boasts over 300,000 followers on this genre alone), you may just find yourself bulking up on health problems instead of muscle.
How to Build Muscle Without Breaking Your Body
So, what does safe muscle gain actually look like? Dr. Bossy’s prescription is refreshingly down-to-earth: a rich and varied diet with plenty of vitamins and minerals, and a firm cap on daily protein intake to dodge the unpleasant side effects.
Nutritionist and coach Juliana Massamba, also based in Paris, adds to this, emphasizing that protein powders can be helpful but should never replace actual meals. In most cases, one protein shake a day is plenty—assuming your regular diet is up to the job.
Of course, muscles are built in the gym as much as the kitchen. Massamba strongly recommends working with a fitness coach to prevent injury. If that’s out of reach, she advocates for a progressive load approach. This means incrementally increasing workout intensity—lifting heavier, doing more reps, or training more frequently—never by more than 10% per week. The goal is to give your muscles time to adapt, avoiding stalling progress or, worse, injuries. For example: spend a month lifting 10 kilos, then bump it up by 3 to 4 kilos the following month. It’s less about overnight transformations and more about sustainable, ongoing challenges.
- Eat a diet diverse in nutrients
- Don’t exceed your daily protein threshold
- Opt for professional guidance when possible
- Progressive overload: increase workout intensity slowly
Conclusion: Slow and Steady Wins the Race
Fancy bulking up? Go for it—but skip the viral shortcuts and remember that real gains come from balance, patience, and self-care. As tempting as it is to keep up with TikTok’s most shredded, the healthiest flex is one that doesn’t compromise your body—or have you glued to the sofa with a bag of chips wondering where it all went wrong.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
