Is an Energy Surplus Necessary for Optimal Muscle Growth During Resistance Training?

This article investigates the popular belief that consuming excess calories is essential for maximizing muscle growth during resistance training.

While adequate calorie intake is important, recent research suggests that maintaining a balanced diet with sufficient protein intake (1.2-1.5 g/kg/bw), rather than being at a surplus of energy, is crucial for muscle development.

If you want to look leaner and toned instead of bulky and bloated, staying at an energy balance, or even a small energy deficit, while keeping up your protein intake and resistance exercise is the best strategy for you.