Breaking the Myth: The Truth About Cardio When Bulking

AvatarByJeff Duncan

If you’re a fitness enthusiast or someone looking to gain muscle mass, you may have heard the term “bulking” thrown around. Bulking refers to a period of time where an individual focuses on consuming enough calories and protein to support muscle growth. However, many people wonder if it’s possible to continue their cardio exercises while in a bulking phase. The answer is not a simple yes or no, as there are various factors to consider. In this article, we will delve into the question “Can You Do Cardio When Bulking?” and provide you with all the information you need to make an informed decision about incorporating cardio into your bulking regimen.

The benefits of cardio during bulking

Including cardio in your bulking regimen may not seem like the most logical choice, as most people associate bulking with building muscle mass and lifting heavy weights. However, incorporating cardio into your routine can actually have numerous benefits and enhance your overall bulking experience.

One of the main advantages of doing cardio during bulking is that it helps improve cardiovascular health. Weightlifting and consuming a high-calorie diet can increase the risk of heart disease, but incorporating cardio can help lower blood pressure, improve blood flow, and reduce the risk of heart-related issues.

Cardio also aids in increasing endurance and stamina. If you’re primarily focused on building muscle mass, you may neglect developing your endurance levels. However, incorporating a few cardio sessions per week will not only help improve your cardiovascular health but also improve your overall performance in weightlifting.

Furthermore, performing cardio exercises can aid in muscle recovery. When you engage in strenuous weightlifting sessions to increase muscle mass, your muscles are constantly under stress and may experience inflammation or soreness. Cardio helps improve blood flow to those muscles, bringing in oxygen and essential nutrients to promote faster recovery.

Additionally, doing cardio during a bulk can help keep fat gain in check. When you’re consuming a surplus of calories to build muscle mass, there is a higher chance of gaining excess fat as well. Incorporating some low-impact or high-intensity interval training (HIIT) exercises can help burn off some of those extra calories and prevent unwanted fat gain.

How to incorporate cardio into your bulking routine

Now that we’ve established the benefits of including cardio during bulking let’s dive into how you can effectively incorporate it into your routine without hindering muscle growth.

Firstly, it’s essential to determine how much time you have available for exercise each week. Based on that, you can decide on the frequency and duration of your cardio sessions. Ideally, 2-3 sessions per week, each ranging from 15-30 minutes, should be sufficient.

When it comes to the type of cardio to incorporate, low-intensity steady-state (LISS) exercises such as jogging, long walks, or cycling can be beneficial as they don’t put excessive stress on your muscles. On the other hand, high-intensity interval training (HIIT), which involves short bursts of intense activity followed by brief rest periods, can also provide significant cardiovascular benefits and aid in burning fat.

It’s crucial to ensure that your calorie intake remains in a surplus even with the addition of cardio. This means that you may need to increase your food consumption slightly to make up for the extra calories burned during cardio. It’s essential to maintain this calorie surplus to fuel muscle growth adequately.

Another important consideration when incorporating cardio during bulking is to schedule it in a way that does not interfere with your weightlifting routine. It’s best to do cardio on alternate days or at least 6 hours apart from weightlifting sessions. This will give your muscles enough time to rest and recover in between workouts.

The importance of proper nutrition when doing cardio during bulking

As mentioned earlier, adding some form of cardio into your bulking regimen may require adjusting your calorie intake. It’s crucial not only to maintain a calorie surplus but also ensure that you are consuming enough protein and other essential nutrients for muscle growth and recovery.

Firstly, make sure that you’re getting enough protein, preferably around 1 gram per pound of body weight. Protein is essential for building and repairing muscle tissue and will help support muscle growth even when incorporating cardio into your routine.

Next is carbohydrates – they are vital for providing energy for both weightlifting and cardiovascular activities. It’s recommended to consume complex carbs such as whole grains, vegetables, fruits, and legumes to fuel your workouts and support muscle growth. Aim for a daily intake of around 3-4 grams of carbohydrates per pound of body weight.

It’s also essential to prioritize healthy fats such as avocados, nuts, olive oil, etc., in your diet. Fats provide energy and help with hormone production, which plays a crucial role in muscle growth and recovery. Aim for a daily intake of around 0.5 grams of fat per pound of body weight.

Lastly, make sure to stay hydrated before, during, and after your cardio sessions. Water is essential for maintaining proper bodily functions and will also help replenish fluids lost through sweating during exercise.

Important considerations when doing cardio during bulking

Although incorporating cardio into your bulking routine can have numerous benefits, there are a few important considerations to keep in mind to ensure it does not hinder your muscle-building goals.

Firstly, avoid excessive cardio – too much high-intensity or long-duration cardio can negatively impact muscle growth. This is because excessive cardio increases cortisol levels (the stress hormone), which can lead to muscle breakdown.

Next, be mindful of the type of cardio you choose to incorporate into your routine. As mentioned earlier, LISS exercises or HIIT can be beneficial

Can You Do Cardio When Bulking? It May Not Be As Clear-Cut As You Think

When it comes to following a fitness routine, there is a lot of conflicting information out there. One question that seems to come up often is whether or not it’s okay to do cardio while bulking. For those who are unfamiliar, bulking refers to the phase in a bodybuilding or weightlifting regimen where the focus is on gaining muscle mass. During this time, individuals often increase their caloric intake and lift heavy weights in order to pack on muscle.

But what about cardio? Does doing things like running, cycling, or even brisk walking sabotage any gains made during the bulking process? This is a highly debated topic in the fitness world and there are arguments for and against incorporating cardio into a bulking routine.

To get to the bottom of this question, it’s important to understand how both cardio and weightlifting affect your body while bulking and what the experts have to say about it.

Cardio: What It Does To The Body

Cardiovascular exercise, also known as cardio, is any physical activity that elevates heart rate for an extended period of time. This can include activities like jogging, swimming, cycling, or even jumping rope. While weightlifting primarily targets muscle growth and strength building, cardio focuses on improving cardiovascular endurance and burning calories.

One important thing to note about cardio that may affect how it relates to bulking is its impact on calorie expenditure. Depending on the level of intensity and duration, cardio can burn anywhere from 200-600 calories per hour. This can create a deficit in calories consumed versus expended which can lead to weight loss if sustained over time.

Another factor to consider when it comes to cardio is its effect on hormones. Cardio workouts have been shown to increase levels of hormones such as cortisol and adrenaline, which can interfere with muscle growth and recovery. This can in turn impact overall strength gains during the bulking phase.

Weightlifting: How It Affects Bulking

Weightlifting, on the other hand, is a form of resistance training that targets specific muscle groups with the goal of increasing muscle mass and strength. When done correctly, weightlifting can cause microtears in muscles which then repair and grow during rest periods.

The bulking phase often involves lifting heavy weights for a lower number of repetitions in order to maximize muscle growth. This type of training requires a high intake of calories to fuel muscle growth. It also releases anabolic hormones like testosterone and HGH which are vital for building muscle.

During the bulking phase, it’s important to maintain a caloric surplus in order to provide enough energy for these intense workouts and allow for proper muscle recovery. If this caloric intake is not met, it could hinder progress and potentially lead to a plateau.

The Debate: Why Do People Say Cardio Can Interfere With Bulking?

The belief that cardio can interfere with bulking stems primarily from the fact that it burns calories and increases cortisol levels. As mentioned earlier, creating a calorie deficit through cardio can lead to weight loss which may contradict the overall goal of gaining weight during the bulking phase.

Additionally, elevated cortisol levels can have catabolic effects on muscles by breaking down protein which is essential for building and maintaining muscle mass. This has led some individuals to believe that too much cardio can sabotage their efforts in the gym and hinder their gains.

However, there are those who argue that implementing cardio into a bulking routine can have numerous positive effects on both physical and mental health.

The Benefits Of Incorporating Cardio During Bulking

Contrary to popular belief, doing some form of cardio during bulking can have many benefits. First and foremost, it promotes overall cardiovascular health by improving endurance and reducing the risk of heart disease.

In addition, incorporating cardio into a bulking regimen can help maintain a healthy balance of hormones such as cortisol and testosterone. Too much weightlifting alone can increase levels of cortisol which can have negative effects on the body. By adding in cardio, you are able to counteract this imbalance and maintain optimal hormone levels for muscle growth.

Furthermore, cardio can also improve your recovery time between weightlifting sessions by increasing blood flow to muscles. This allows for quicker repair and growth, leading to better results in the gym.

Not to mention, incorporating different forms of exercise into your routine can prevent boredom and keep things interesting. This can help with motivation and ultimately lead to better consistency in workouts.

Finally, doing cardio during the bulking phase can also serve as a way to track progress outside of weightlifting. By setting goals for improving running speed or distance, individuals are able to see how their overall fitness is improving alongside their strength gains.

The Bottom Line: It Depends On Your Goals And Approach

Q: Can I do cardio while bulking?
A: Yes, you can do cardio while bulking. In fact, incorporating some form of cardio into your routine can have numerous benefits such as improved cardiovascular health and better endurance.

Q: Will doing cardio hinder my muscle gains during a bulk?
A: No, as long as you plan your cardio activities properly and ensure that you are eating enough to support your muscle growth, doing cardio will not hinder your gains. It can actually help with nutrient delivery to your muscles.

Q: How often should I do cardio while bulking?
A: This will depend on individual goals and preferences. Generally, 2-3 sessions of moderate intensity cardio per week is sufficient for most people. However, you can adjust the frequency and intensity to fit your specific needs.

Q: What type of cardio is best for bulking?
A: Low-to-moderate intensity steady-state (LISS) cardio is best for bulking as it does not put too much stress on the body and allows for proper recovery. Examples include walking, cycling, or swimming.

Q: Can I do high-intensity interval training (HIIT) while bulking?
A: Yes, HIIT can be incorporated into a bulk as long as it is not excessive and does not interfere with weightlifting sessions or recovery. It can also help increase muscle pump and improve metabolism.

Q: Should I do my cardio before or after weightlifting when bulking?
A: Ideally, it is best to schedule your weightlifting session first before doing any form of cardio. This ensures that you have enough energy and strength to perform your lifts effectively without being fatigued from prior cardiovascular activity.

In conclusion, the question of whether one can do cardio when bulking is a complex and nuanced one that requires careful consideration. While traditional bodybuilding wisdom dictates that cardio should be minimized during the bulking phase in order to maximize muscle growth, recent research and practical experience have shown that incorporating some form of cardiovascular exercise can be beneficial for overall health, muscle gains, and even weight loss.

It is important to understand that not all types of cardio are created equal when it comes to bulking. High-intensity interval training (HIIT) has been shown to be more effective for preserving muscle mass and minimizing fat gain while still providing cardiovascular benefits. On the other hand, steady-state cardio may not be as conducive to bulking goals as it can lead to caloric deficits and potential muscle loss.

Additionally, the timing and frequency of cardio play a crucial role in its impact on bulking. Doing cardio immediately before or after weightlifting can interfere with muscle growth by using up glycogen stores needed for lifting and causing fatigue. However, performing cardio on rest days or in separate sessions from weightlifting can help manage body composition while still allowing for optimal muscle growth.

Ultimately, finding a balance between incorporating cardio into a bulking plan and managing caloric intake is key. It is important to

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Jeff Duncan
Jeff Duncan, the owner and Head Coach of CrossFit Pearl District, is dedicated to fostering a supportive and effective training environment.

With a strong belief in the principles of movement mechanics, consistency, and intensity, Jeff has cultivated a community that thrives on continuous improvement and mutual support.

From 2024, Jeff Duncan has expanded his passion for CrossFit beyond coaching by writing an informative blog dedicated to the CrossFit niche. His blog features a variety of content aimed at providing valuable information and insights to the CrossFit community.

Jeff’s posts cover a wide range of topics including training techniques, nutrition advice, workout routines, and answers to common queries within the niche. This transition to blogging allows Jeff to reach a broader audience, sharing his expertise and helping individuals at all levels of their fitness journey.