Breaking the Myth: Incorporating Cardio into Your Bulking Routine

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As fitness enthusiasts, we are constantly bombarded with conflicting information about the best approach to achieving our goals. One common dilemma among those looking to build muscle mass is whether or not they should continue their cardio routine while bulking. After all, isn’t bulking all about gaining weight and building size, while cardio is known for burning calories and reducing body fat? The debate on whether cardio and bulking can coexist is one that has sparked much discussion among gym-goers and fitness experts alike. In this article, we will dive into the question of “Can you do cardio while bulking?” and explore the potential benefits and drawbacks of incorporating cardiovascular exercise into your bulking routine. So let’s settle this once and for all – can you effectively bulk up while still incorporating regular cardio sessions?

Understanding the Concept of Bulking

Bulking is a term used in the fitness industry to describe a phase of training where individuals aim to increase muscle mass and overall body weight. It is typically done in conjunction with a specific diet plan and exercise routine. The goal of bulking is to gain as much muscle as possible while minimizing the amount of fat gained.

There are two main types of bulking: clean and dirty. Clean bulking involves consuming high-quality, nutritious foods in a caloric surplus, while dirty bulking involves consuming any type of food in a caloric surplus, even if it may not be considered healthy. Both approaches have their pros and cons, but one thing remains constant – bulking isn’t just about lifting weights; cardio plays an important role as well.

The Importance of Cardio for Overall Health

Firstly, let’s establish what exactly cardio entails. Cardio or cardiovascular exercise refers to any physical activity that raises your heart rate and increases blood flow throughout your body. This includes activities such as running, cycling, swimming, and even brisk walking.

While some individuals may focus solely on weightlifting during their bulking phase, incorporating cardio into your routine has numerous benefits. Apart from improving cardiovascular health and endurance, regular cardio also helps maintain low levels of body fat and promote overall wellbeing.

Can You Do Cardio While Bulking?

This brings us to the main question at hand – can you do cardio while bulking? The short answer is yes; you can do cardio while bulking. In fact, it is highly recommended that you include some form of cardiovascular exercise in your training regimen, regardless of your fitness goals.

Contrary to popular belief, doing cardio will not hinder muscle growth or make you lose all the progress made during your bulk. As long as you are following a well-balanced diet and maintain a slight calorie surplus, incorporating cardio will only enhance your bulking results.

How Cardio Affects Muscle Growth During Bulking

The fear of losing muscle mass during a bulking phase stems from the idea that cardio burns calories, and these calories could be used to fuel muscle growth. However, the number of calories burned through cardiovascular exercise is relatively small compared to the amount of calories consumed during a bulk.

Moreover, incorporating cardio does not automatically mean you’ll be in a caloric deficit. As long as you are consuming enough calories to fuel your workouts and support muscle growth, you will continue to make progress towards your bulking goals.

The Best Types of Cardio for Bulking

Not all forms of cardio are created equal when it comes to bulking. You want to choose exercises that are not too intense or long in duration as they can interfere with your body’s ability to recover and build muscle. Here are some of the best types of cardio for individuals looking to bulk up:

– LISS (Low-Intensity Steady-State) – This involves performing a low-intensity activity such as walking or cycling for an extended period (30-60 minutes) at a consistent pace.
– HIIT (High-Intensity Interval Training) – HIIT involves alternating between short bursts of high-intensity exercise and active recovery periods.
– Stairmaster or Incline Walking – Using the Stairmaster or walking on an incline increases heart rate without putting too much strain on the muscles.
– Swimming – Swimming is a full-body workout that is low impact and promotes cardiovascular health.

How Much Cardio Should You Do While Bulking?

The amount of cardio you should do while bulking depends on your personal fitness goals and current body composition. For some individuals, doing 2-3 sessions per week for 20-30 minutes may be sufficient, while others may need to do more.

It is essential to listen to your body and adjust accordingly. If you find that doing cardio is hindering your muscle growth or recovery, reduce the frequency or duration of your sessions. On the other hand, if you are not seeing any progress with just a few cardio sessions per week, you may need to increase the amount.

Tips for Incorporating Cardio into Your Bulking Routine

Now that we have established that cardio is indeed beneficial for bulking, here are some tips for incorporating it into your routine:

– Schedule cardio on non-lifting days – This allows your muscles to fully recover from resistance training.
– Avoid doing cardio after leg day – This can interfere with leg muscle recovery and lead to fatigue.
– Keep cardio sessions short – Aim for 20-30 minutes of moderate-intensity cardio rather than long, intense sessions.
– Remember to fuel up – Make sure you’re consuming enough calories (including carbohydrates) before and after your workouts to support both strength training and cardiovascular exercise.
– Prioritize weightlifting over cardio – If you find that your body cannot handle both forms of exercise on the same day, prioritize weightlifting over cardio.

Final Thoughts

In conclusion,

When it comes to achieving your fitness goals, there are a lot of different opinions out there on the best approach. One common debate is whether or not you can do cardio while bulking. Many people believe that in order to gain muscle mass, you should focus solely on lifting weights and avoid any type of cardio exercise. However, others claim that incorporating cardio into your bulking routine has its benefits. In this article, we will dive deep into the topic and provide you with all the information you need to decide whether or not you should do cardio while bulking.

What is Bulking?

Before we answer the question of whether or not cardio should be a part of your bulking routine, let’s first define what bulking actually means. Bulking is a term used in the fitness world when someone is trying to gain muscle mass and size. This involves consuming more calories than your body burns in order to have excess energy that can be used for muscle growth. Typically, people who are bulking focus on strength training exercises such as weightlifting and eat a high-calorie diet consisting of protein, carbohydrates, and healthy fats.

The Benefits of Cardio While Bulking

As mentioned earlier, there are divided opinions on whether or not cardio should be incorporated into a bulking routine. Here are some potential benefits of doing cardio while trying to bulk up:

Helps with Fat Loss

One of the main reasons people choose to do cardio while bulking is because it can aid in fat loss. When trying to gain muscle mass, it’s common to also gain some body fat along with it. However, incorporating regular cardio sessions can help keep body fat levels under control and promote lean muscle mass.

Improves Overall Fitness Level

While strength training is important for building muscle mass, incorporating cardiovascular exercises can help improve your overall fitness level. It can increase your endurance, stamina, and improve your heart health. This will not only benefit your fitness goals but also have a positive impact on your overall well-being.

Increases Muscle Recovery

Cardio isn’t just about running on a treadmill or cycling for an hour. There are various forms of cardio such as low-intensity steady-state (LISS) or high-intensity interval training (HIIT). These types of cardio can actually aid in muscle recovery by promoting blood flow to the muscles and decreasing muscle soreness.

Allows You to Eat More Calories

As mentioned earlier, bulking involves consuming more calories than your body burns. However, if you’re not doing any cardiovascular exercise, you may find it difficult to eat enough calories without feeling overly full all the time. By incorporating cardio into your routine, you create a calorie deficit which allows you to consume more food without gaining excessive body fat.

Disadvantages of Cardio While Bulking

While there are potential benefits of doing cardio while bulking, there are also some disadvantages that should be considered:

Burns Calories Needed for Muscle Growth

When you’re trying to bulk up and gain muscle mass, creating a calorie surplus is essential. Doing too much cardio can actually burn through those extra calories needed for muscle growth and end up hindering your progress.

Potential Loss of Muscle Mass

If not done properly, too much cardio can lead to muscle loss. This is because excessive cardiovascular exercise trains the body to be efficient at using energy and can start breaking down muscle tissue if there isn’t enough caloric intake to support both muscle growth and endurance exercise.

How Much Cardio Should You Do While Bulking?

Now that we’ve covered the potential benefits and drawbacks of doing cardio while trying to bulk, the next question is how much cardio should you actually do? The answer varies for each individual based on their goals, fitness level, and body type. However, a good rule of thumb is to start with 2-3 days of cardio per week for about 20-30 minutes per session. As you progress, you can increase the duration or frequency of your cardio sessions if needed.

The Best Forms of Cardio While Bulking

Not all forms of cardio are created equal when it comes to bulking. Here are some popular options that can be incorporated into your routine:

LISS (Low-Intensity Steady-State)

As the name suggests, LISS involves low-intensity exercises done at a steady pace. Examples include walking, jogging or cycling at a moderate pace. This type of cardio is great for beginners or those recovering from an injury as it doesn’t put too much stress on the body.

HIIT (High-Intensity Interval Training)

For those looking to incorporate more cardio into their bulking routine without risking much muscle mass, HIIT is the way to go. Short bursts of intense exercise followed by periods of rest make

1) Can I do cardio while trying to bulk up muscle?
Yes, you can still do cardio while bulking up. However, it’s important to find a balance between cardio and weightlifting to ensure you are not burning too many calories and hindering muscle growth.

2) Will doing cardio interfere with my muscle building goals?
Not necessarily. In fact, incorporating cardio into your routine can improve heart health, endurance, and overall performance in the gym. Just be mindful of your calorie intake and not overdoing the cardio sessions.

3) How much cardio should I do while bulking?
The amount of cardio you should do depends on your individual fitness goals and current level of activity. Start with 2-3 sessions per week for 20-30 minutes and adjust accordingly based on how it affects your progress.

4) What types of cardio are best for bulking?
Low-intensity steady state (LISS) exercises like walking, cycling, or light jogging are most beneficial for those looking to bulk up. High-intensity workouts such as sprints or HIIT may burn too many calories and impact muscle growth.

5) Should I do cardio before or after weightlifting?
It is recommended to do weightlifting first before cardio during a bulking phase. This allows you to have more energy for lifting heavy weights and focuses on muscle building before burning calories through cardio.

6) Can I skip rest days if I want to add in more cardio?
No, rest days are crucial for muscle recovery and growth during a bulking phase. However, if you want to incorporate more activity on rest days, low-intensity activities like yoga or stretching would be more suitable than intense cardio workouts.

In conclusion, the question of whether or not one can do cardio while bulking is a widely debated topic in the fitness community. After thoroughly examining both sides of the argument, it is clear that there is no one definitive answer. While some believe that cardio should be avoided while bulking in order to focus solely on muscle growth, others argue that incorporating cardio into a bulking routine can have numerous benefits.

One main point to consider is that resistance training and proper nutrition are the key factors in building muscle during a bulk. However, adding cardiovascular exercise can help improve cardiovascular health, increase endurance and stamina, and even aid in recovery after intense weightlifting sessions.

It is also important to note that each individual’s body may respond differently to incorporating cardio while bulking. Some people may find that they can maintain their strength and muscle gains while incorporating moderate amounts of cardio, while others may experience setbacks or plateau in their progress.

Ultimately, the key takeaway is to find a balance that works for your body and specific goals. If you are determined to continue doing cardio while bulking, it is important to carefully track your calorie intake to ensure you are eating enough to support both muscle growth and cardiovascular activity.

In summary, while there are valid arguments for both sides, it is ultimately up 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.