Energy balance
Faster rates of body mass gain (via larger energy surpluses of 5-15%) primarily increase the rate of fat accumulation rather than augmenting strength or muscle hypertrophy compared to maintenance or moderate surpluses.
If your goal is to maximize muscle and strength gains, you do not need a large caloric surplus. A moderate surplus (approx. 5% above maintenance, leading to ~0.5% body weight gain per 2 weeks) is likely just as effective as a large surplus (15%) for muscle growth, while resulting in significantly less fat gain. Focus on progressive resistance training and adequate protein (>=1.8g/kg) rather than overeating.
Therefore, we conclude faster rates of BM gain (and by proxy larger surpluses) primarily increase rates of fat gain rather than augmenting 1‑RM or MT.
Why this rating
Randomized controlled trial with blinded testing, though sample size was reduced by COVID-19 (n=17).
Source
Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design
Eric R. Helms et al. · Sports Medicine - Open · 2023
DOI 10.1186/s40798-023-00651-y
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