Arnold Schwarzenegger believes fat loss and building muscle are more complex than simply adhering to a cut or bulk. On March 16, 2026, he broke down why you don’t need either to achieve the body you’re after.
“Most fitness advice treats fat loss and muscle gain like two opposing forces. Pick your lane, then switch when you’re ready. Bulking phases, cutting phases, the endless back-and-forth. A new study suggests that for many people, that approach isn’t necessary.”
Bulking, or eating above calorie maintenance, can help athletes grow muscle and put on size. In contrast, cuts involve reducing calorie intake to burn fat. For Schwarzenegger, both practices were essential to his bodybuilding success. This prompted him to take a closer look at how to approach training and diet to accomplish these goals simultaneously.
Arnold Schwarzenegger Says You Don’t Have to Choose Between Bulking & Cutting to Burn Fat and Build Muscle
In Arnold’s Pump Club newsletter, Schwarzenegger pointed to a strong study. The findings concluded that resistance-trained adults who ate more protein enjoyed extra fat loss and muscle gain.
“Resistance-trained adults who consumed more protein while following a lifting program showed signs of simultaneous fat loss and muscle gain, even when eating maintenance calories.”
Researchers looked at three groups: those with a modest calorie deficit, a maintenance-calorie protocol, and an unsupervised routine.
“Researchers split resistance-trained participants into three groups: a modest caloric deficit (about 250 calories below maintenance), a maintenance-calorie protocol, and an unsupervised control group.”
The deficit group showed the most promising results. Individuals lost six pounds of fat and gained two pounds of lean muscle.
“Both dietary groups consumed 2.5 grams of protein per kilogram of body weight daily (about 1.1 grams per pound of body weight) and trained four days a week. The control group trained without dietary guidance. After 10 weeks, body composition was measured via DXA scan.”
“The deficit group saw the most pronounced changes: roughly 3 kilograms (6 pounds) of fat lost alongside approximately 1 kilogram (2 pounds) of lean mass gained. The maintenance-calorie group showed a trend toward fat loss, while gaining a similar amount of lean mass. The control group, training without a protein target, showed essentially no change in either direction.”
Schwarzenegger stressed that cutting or bulking don’t have to compete with each other for results.
“Your workouts are the primary driver of muscle growth. And the researchers believe that at high enough protein intakes, the body has what it needs to support muscle building, while the lower calories and metabolic demands of training help burn body fat. The two processes don’t necessarily compete.”
“The sample was small (10 per group), featured younger participants (in their 20s), and focused on those with moderate training experience. The study’s authors acknowledge that recomposition becomes more difficult as training status increases, so these findings may not translate directly to more advanced lifters.”
He shared that eating higher amounts of protein could help with fat burn or building muscle, as long as individuals prioritize resistance training.
“Remember, you don’t need to protein max to see results. Multiple studies suggest that about 1.6 to 2.2 grams per kilogram of your goal bodyweight (anywhere in that range) can work great.
But if you’re cutting calories and trying to see if you can burn fat and build muscle, eating closer to the higher end of the range of protein might help, assuming you’re also prioritizing resistance training.”
If fat loss is the true goal, Schwarzenegger broke down how to tweak training splits for better progress. He argued that full-body workouts packed the most fat-loss benefits:
“If fat loss is your primary goal, consider working multiple muscle groups, doing a full-body split, or increasing training frequency, while decreasing the total number of sets you perform. This doesn’t mean longer workouts—just redistribute your weekly volume.”
At 78, Schwarzenegger is still lending a helping hand to those in the fitness community. He is adamant that fat loss and muscle gain can be accomplished without a dedicated cut or bulk.
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