Breaking the Myth: Why Doing Cardio While Bulking is Actually Beneficial

Are you someone who enjoys incorporating cardio into your workout routine? If so, you may have heard the term “cardio en volumen” or “cardio during a bulking phase.” This refers to the practice of combining cardiovascular exercises with weightlifting while trying to increase muscle mass. However, rumors have been circulating that this approach might hinder muscle growth or even be harmful. In this article, we will delve into the question – is it bad to do cardio during a bulk? Join us as we separate fact from fiction and uncover how cardio can fit into your bulking journey. Let’s get started!

The importance of cardio during a bulking phase

Cardiovascular exercise, often referred to as “cardio,” is an essential component of any workout routine. It typically involves any form of physical activity that increases the heart rate, such as running, cycling, or swimming. While it is commonly associated with weight loss and cutting cycles, it can also be beneficial during a bulking phase.

During a bulking phase, the main goal is to build muscle mass and increase overall strength. Many people believe that cardio should be avoided during this phase, as it could hinder their progress. However, this is not entirely true. In fact, incorporating cardio into your bulking routine can bring numerous benefits.

Firstly, cardio can help improve your overall fitness level. By engaging in regular cardiovascular exercise, you improve your heart’s ability to pump oxygen-rich blood throughout your body more efficiently. This means you will have more endurance and stamina to support your strength training workouts.

Secondly, performing cardio while bulking can help manage body fat levels. When in a caloric surplus (consuming more calories than you burn), there is a chance that some of the excess calories may be stored as fat instead of being used to build muscle mass. By incorporating cardio into your routine, you can burn some of these excess calories and prevent them from being stored as fat.

Moreover, performing cardio regularly helps maintain cardiovascular health while bulking. Building muscle mass puts stress on the heart and increases blood pressure temporarily. Engaging in aerobic exercise helps counteract these effects by strengthening the heart and improving blood flow throughout the body.

Finally, adding some variety to your workouts can prevent boredom in your training routine. Mixing up high-intensity interval training (HIIT) or steady-state cardio sessions with weight lifting sessions can keep things interesting and challenging.

While including some cardiovascular exercise during a bulking phase may seem contradictory at first glance, it can bring numerous benefits to your overall fitness and progress. Not only can it improve overall cardiovascular health and body composition, but it can also enhance your strength and endurance training.

How much cardio should you do during a bulking phase?

As with any exercise routine, the amount of cardio you should incorporate during a bulking phase depends on several factors. These include your fitness goals, current fitness level, and overall health. However, in general, most individuals should aim for 20-30 minutes of moderate to high-intensity cardio sessions 2-3 times a week.

This amount of cardio is enough to provide cardiovascular benefits and manage body fat levels without significantly impacting muscle growth. Of course, this may vary based on individual factors and personal preferences. Some people may prefer more or less cardio in their routine.

It is also essential to note that too much cardio can negatively affect muscle growth during a bulking phase. Too frequent or too long cardio sessions can burn excess calories needed for muscle building and may cause fatigue that affects strength training performance.

Therefore, it is crucial to find a balance when incorporating cardiovascular exercise into your bulking routine. Consult with a fitness professional or experiment with different amounts of cardio to determine what works best for your body and goals.

Best types of cardio for bulking

There are various types of cardiovascular exercises you can choose from when incorporating them into your bulking routine. Here are some examples of the best types of cardio for bulking:

1. High-Intensity Interval Training (HIIT): This form of exercise involves short bursts of intense activity followed by brief periods of rest or active recovery. It is an excellent choice for improving overall cardiovascular fitness while also burning calories efficiently.

2. Steady-state cardio: As the name suggests, this type of activity involves steady-paced exercise at a moderate intensity for an extended period (usually 30 minutes or longer). It is a suitable choice for managing body fat levels while bulking without excessively impacting muscle growth.

3. Circuit training: Circuit training involves performing a series of exercises in a row with minimal rest in between. Combining cardiovascular exercises with strength training exercises in a circuit allows for an effective workout that improves overall fitness and burns excess calories.

4. Low-impact activities: For those who may have joint issues or are unable to engage in high-impact activities, low-impact options such as walking, using an elliptical machine, or swimming can also provide cardiovascular benefits without putting excessive stress on the joints.

Ultimately, the best type of cardio for bulking will differ based on individual preferences and fitness goals. It is essential to choose activities that you enjoy and can consistently incorporate into your routine.

Tips for incorporating cardio into your bulking routine

If you have decided to add some form of cardio to your bulking routine, here are some tips to consider:

1. Schedule your cardio sessions appropriately: It is generally recommended to perform cardio after strength training sessions during a bulking phase. This allows for maximum energy and focus during weightlifting workouts.

2. Don’t overdo it: As mentioned earlier, too much cardio can negatively impact muscle growth

Understanding the Importance of Cardio in Volumizing

When it comes to bodybuilding and weightlifting, the common misconception is that cardio should be avoided in order to build muscle mass. However, this is far from the truth. In fact, incorporating cardio into your workout routine while in a “bulking” or volumizing phase can actually have numerous benefits for your overall physique and health.

The Role of Cardio in Volumizing

While it’s true that weightlifting is an essential component of building muscle mass, cardio has its own important role in achieving a well-rounded and muscular physique. First and foremost, cardio helps improve cardiovascular health by strengthening the heart and lungs. This improves the body’s ability to transport oxygen and nutrients to the muscles, allowing them to work more efficiently during intense workouts.

Furthermore, incorporating cardio into your routine can help increase your overall endurance and stamina. This can be especially beneficial for weightlifters who often experience fatigue during longer sets or high-volume training sessions. By improving your endurance through cardio, you’ll be able to push through those challenging workouts and ultimately see better results.

The Impact of Cardio on Body Fat Percentage

Another important benefit of cardio during a volumizing phase is its impact on body fat percentage. While lifting weights can certainly help build muscle mass, it alone will not lead to a lean and toned physique. Cardio helps burn excess fat that may accumulate while consuming extra calories during the bulking phase.

By combining strength training with regular bouts of cardio, you are effectively targeting both muscle growth and fat burning. This allows for a better overall composition of lean muscle mass as opposed to solely gaining fat while volumizing.

Cardiovascular Health Benefits

In addition to improving cardiovascular health through increased stamina and endurance, regular cardio also has numerous other benefits for overall well-being. It can help lower blood pressure, reduce the risk of heart disease, and improve bone density. Cardio has also been shown to improve mental health by reducing stress levels and boosting mood through the release of endorphins.

Moreover, incorporating cardio into your routine helps increase blood flow throughout the body. This allows for a quicker recovery time between weightlifting sessions and can also help prevent injury.

How Much Cardio Should You Do During Volumizing?

The amount of cardio recommended during a volumizing phase will vary based on individual goals and preferences. However, a good rule of thumb is to aim for three to four weekly sessions of moderate to high-intensity cardio lasting anywhere from 20 to 45 minutes.

It’s important to remember that cardio should not be excessive during this phase as it can negatively impact muscle growth. The key is finding a balance between building muscle and maintaining overall cardiovascular health.

Types of Cardio that are Most Effective for Volumizing

When it comes to incorporating cardio into your volumizing routine, there are many options to choose from. The most effective types of cardio for achieving lean muscle mass include high-intensity interval training (HIIT), steady-state cardio (such as jogging or cycling), and plyometrics (jumping exercises).

HIIT involves short bursts of intense activity followed by short periods of rest or lower intensity activity. This type of training has been shown to be particularly effective in burning fat while also improving endurance. Steady-state cardio, on the other hand, involves elevating your heart rate at a consistent pace for a longer period of time. This type of training helps build endurance without putting as much strain on the body as HIIT.

The Importance of Proper Nutrition When Doing Cardio in Volumizing

Along with regular exercise, proper nutrition is crucial when it comes to seeing results during a volumizing phase that includes cardio. It’s important to consume enough calories to support muscle growth, but to also make sure those calories are coming from nutritious sources. This includes lean protein, complex carbohydrates, and healthy fats.

It’s also crucial to fuel your body before and after cardio sessions in order to optimize performance and support muscle growth. Eating a small meal that includes carbohydrates and protein within an hour before and after cardio can help maintain energy levels and aid in muscle recovery.

Incorporating cardio into your routine while in a volumizing phase is not only beneficial for overall health, but it can also greatly enhance muscle growth and definition. By finding the right balance between weightlifting and cardiovascular exercise, you can achieve a well-rounded physique with both strength and endurance. Remember to listen to your body, fuel it properly, and stay consistent with both strength training and cardio for optimal results.

1) What is “cardio en volumen” and why is it considered bad for building muscle?
“Cardio en volumen” refers to doing cardio exercises while trying to increase muscle mass, also known as the “bulking” phase. This is generally discouraged because it can hinder muscle growth by burning excess calories and not providing enough protein for muscle repair.

2) How does cardio impact the body during a bulking phase?
Cardio can increase the body’s caloric expenditure, making it harder to consume enough calories to support muscle growth. It can also interfere with hormone regulation, which is crucial for building and maintaining muscle mass.

3) Can doing cardio during a bulking phase be beneficial?
In some cases, yes. Low-intensity steady-state (LISS) cardio, such as walking or light cycling, can improve cardiovascular health and aid in recovery. However, high-intensity cardio or long-duration sessions should be avoided.

4) Will incorporating weight training into my cardio routine help with gaining muscle during a bulking phase?
Yes, weight training is essential for building muscle mass. In combination with proper nutrition and adequate rest, weight training will have a more significant impact on muscle growth compared to cardio exercises.

5) Is it better to do cardio before or after weight training during a bulking phase?
It is generally recommended to do weight training before any cardio exercises in a bulking phase. This allows you to use all your energy and focus on strength training, which has a more significant impact on muscle growth.

6) Are there any alternative forms of exercise that won’t hinder muscle growth during a bulking phase?
Yes, low-impact activities such as yoga, pilates, or swimming can provide many benefits without the risk of burning excess calories or interfering with muscle growth. Additionally, incorporating compound exercises and proper rest periods into weight training can also help maintain muscle mass during a bulking phase.

In conclusion, the topic of whether doing cardio during a bulking phase is bad or not is a highly debated one in the fitness community. After examining various factors such as individual goals, body composition, and type of cardio, it can be concluded that there is no definitive answer. Taking a balanced approach and considering individual needs and preferences is crucial in making this decision.

For those looking to gain muscle mass and strength, avoiding excessive aerobic activity during the bulking phase may be beneficial. However, incorporating low-intensity forms of cardio such as walking or cycling can still provide cardiovascular benefits without negatively impacting muscle growth.

On the other hand, individuals with a higher body fat percentage may benefit from incorporating high-intensity interval training (HIIT) into their bulking routine to aid in fat loss and improve overall cardiovascular health.

Ultimately, it is essential to listen to your body and find the right balance between cardio and weightlifting that works for you. It is also crucial to remember that your approach may change as your goals evolve, and what works for someone else may not work for you.

In summary, while there are potential downsides to doing cardio during a bulking phase, it does not necessarily mean that it should be completely avoided. By considering all factors and personalizing its implementation,

Author Profile

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.