How Eating More Affects Muscle and Strength Gains
Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
A 15% surplus boosted bench press strength but not leg strength or muscle growth in quads or triceps.
Most lifters assume more calories help all muscles grow and get stronger, but this study shows upper body responded differently than lower body—possibly due to training emphasis.
Practical Takeaways
If you're a trained lifter, aim for slow, controlled weight gain (closer to 5% surplus) to minimize fat while still supporting strength and muscle.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
A 15% surplus boosted bench press strength but not leg strength or muscle growth in quads or triceps.
Most lifters assume more calories help all muscles grow and get stronger, but this study shows upper body responded differently than lower body—possibly due to training emphasis.
Practical Takeaways
If you're a trained lifter, aim for slow, controlled weight gain (closer to 5% surplus) to minimize fat while still supporting strength and muscle.
Publication
Journal
Sports Medicine - Open
Year
2023
Authors
Eric R. Helms, Alyssa-Joy Spence, Colby A Sousa, James Kreiger, Steve Taylor, D. Oranchuk, Brad P. Dieter, Casey M Watkins
Related Content
Claims (6)
If you're someone who lifts weights regularly, whether you're eating more or fewer calories than your body needs is one of the biggest factors in how fast you gain muscle or lose fat.
If you're already lifting weights, gaining more overall body weight might help your biceps grow a little more — especially if you're training hard and eating enough, but the link isn't super strong.
If you're a guy who lifts weights regularly, eating 15% more calories than you burn might help you get stronger on the bench press compared to eating just a little extra or staying even, but it won’t give you an extra boost on squats or leg muscle growth.
If guys who already lift weights gain weight quickly over 8 weeks, they’re more likely to gain fat than muscle — and this study shows that how much weight they gain is closely tied to how much fat they add.
If guys who lift weights eat even a little more than they burn, they might still gain some body fat — and eating a lot more makes that even more likely.