In the world of fitness, the question of whether to aim for a shredded physique or a bulky build is one that sparks endless debate. Each represents a different aesthetic, training philosophy, and nutritional strategy. Whether you’re scrolling Instagram, watching a bodybuilding competition, or just looking at your own goals in the mirror, you’ve likely asked: “Should I get shredded, or should I go for size?”
This article breaks down the differences between shredded and bulky physiques, the pros and cons of each, and how to decide which one is best for your body, lifestyle, and goals.
Defining the Physiques: What Does Shredded vs. Bulky Really Mean?
Before you decide which path to follow, it’s crucial to define what these terms actually mean in a fitness context. Both are muscular physiques—but they differ in visual appearance and athletic function.
What Does “Shredded” Mean?
A shredded body refers to someone with low body fat and high muscle definition. Think of a body that looks “cut,” “ripped,” or “dry”—where muscles, veins, and striations are highly visible. This look is typically achieved by reducing body fat through strict dieting, cardio, and resistance training.
Characteristics:
Visible six-pack abs
Muscle striations and vascularity
Lean, aesthetic appearance
What Does “Bulky” Mean?
Being bulky usually refers to having a large, muscular physique with greater muscle mass, even if body fat is slightly higher. This build may not be as “cut,” but it emphasizes strength and size over definition.
Characteristics:
Thick muscles, especially in chest, arms, and legs
May have some body fat covering abs
Often associated with powerlifting or offseason bodybuilding
Not Mutually Exclusive
It’s important to note: shredded and bulky are not opposite ends of a spectrum. Many people go through bulking and cutting phases, and some naturally lean toward one look based on genetics and training style.
Training Styles: Building Muscle vs. Revealing Muscle
The shredded and bulky physiques are often achieved through different training strategies. Understanding how training style affects your body is key to making the right choice.
Training for a Shredded Look
Shredded physiques prioritize muscle retention while burning fat. This usually involves:
High-volume weight training
Moderate-to-high reps (8–15 per set)
Shorter rest periods to keep heart rate elevated
Cardio (steady state or HIIT)
Strict dieting and caloric deficit
Goal: Reveal muscle definition while minimizing muscle loss during fat loss.
Training for a Bulky Build
Bulking prioritizes muscle gain and strength through progressive overload and increased calories.
Heavier lifting (4–8 reps per set)
Compound movements (deadlifts, squats, presses)
Longer rest periods (1.5–3 mins)
Minimal cardio (often just for health)
Caloric surplus for muscle growth
Goal: Increase overall size, then potentially cut later to reveal definition.
Hybrid or Periodized Approaches
Many athletes follow a periodized plan, alternating bulking and cutting phases to gain size and later get shredded. This is a common strategy in bodybuilding prep cycles.
Diet and Nutrition: Shredded vs. Bulky Meal Plans
Your physique is shaped as much in the kitchen as in the gym. Nutrition plays a defining role in whether you’re building mass or leaning down.
Eating for a Shredded Physique
To get shredded, you need to maintain a calorie deficit—burning more calories than you consume—while still getting enough protein to preserve muscle.
Common Nutrition Features:
Calorie deficit of 250–500 per day
High protein (1g per pound of body weight)
Moderate carbs, low fats (often adjusted based on energy needs)
Frequent meals (every 2–3 hours)
Lots of greens and fiber for satiety
Eating for a Bulky Physique
Bulking requires a caloric surplus—eating more calories than you burn, with enough nutrients to support muscle recovery and growth.
Common Nutrition Features:
Calorie surplus of 250–500 per day
High protein and carbs (carbs are key for growth)
Healthy fats to support hormones
Fewer restrictions (flexibility to include calorie-dense foods)
Weight gain tracked weekly
Risks and Pitfalls
Dirty bulking (uncontrolled calorie surplus) can lead to excess fat gain.
Extreme cutting can cause muscle loss and metabolic slowdown if not managed properly.
Psychological and Lifestyle Considerations
Your ideal physique isn’t just about how you look—it’s about how you feel, how you perform, and how your body fits into your lifestyle.
Motivation and Confidence
Shredded physiques often boost confidence due to a highly aesthetic look, especially in summer or during physique competitions.
Bulky physiques can offer a sense of power and presence, which appeals to those focused on strength or size goals.
Social and Lifestyle Fit
Shredding requires strict diet control, which may affect social eating, alcohol consumption, and spontaneity.
Bulking offers more dietary flexibility, but may make some feel sluggish or uncomfortable at higher body fat percentages.
Mental Discipline and Consistency
Both approaches demand discipline, but cutting (shredding) often involves more mental fatigue due to hunger, lower energy, and strict food tracking. Bulking requires patience, especially when gains are slow or when you’re not seeing instant visual changes.
Final Verdict: Which One Is Right for You?
There’s no one-size-fits-all answer to the shredded vs. bulky debate. The choice depends on your fitness goals, body type, lifestyle, and mindset.
Choose shredded if you value aesthetics, have a naturally lean frame, or are prepping for a photo shoot or competition.
Choose bulky if you’re aiming for size, strength, or long-term muscle growth without worrying about definition right away.
Choose both over time if you’re committed to building a well-rounded physique through seasonal bulking and cutting cycles.
Remember, fitness is a journey—not a destination. Whether you’re cut, thick, strong, or lean, the real win is building a body you’re proud of, inside and out.