Bulking Up: Debunking the Myth of Skipping Cardio

AvatarByJeff Duncan Cardio

Are you currently trying to bulk up and wondering whether or not you should incorporate cardio into your routine? The idea of doing cardio while trying to build muscle can be a controversial one. Some experts say it’s necessary for overall health and maintaining a lean physique, while others argue that it can hinder muscle growth. So, the question remains – should you do cardio during a bulk? In this article, we’ll dive into the pros and cons of including cardio in your bulk phase so that you can make an informed decision about what’s best for your fitness journey. Let’s explore this often-debated topic and find out if cardio has a place in your bulk.

The Importance of Cardio During a Bulk

Cardio is an essential component of any fitness routine, whether you are trying to lose weight or build muscle. However, when it comes to bulking, many individuals tend to neglect cardio in favor of heavy weightlifting. This is a mistake that can have a negative impact on overall health and progress towards achieving a lean and muscular physique.

During a bulk, the focus is on consuming excess calories to gain muscle mass. While this surplus of calories is necessary for building muscle, it can also lead to unwanted fat gain. This is where incorporating regular cardio workouts becomes crucial.

One of the main benefits of doing cardio during a bulk is its ability to help manage body fat levels. By engaging in cardiovascular activities, such as running or cycling, you can burn extra calories and maintain a healthy body composition. This will not only prevent excess fat gain but also allow you to achieve a more defined and toned look.

Moreover, incorporating cardio into your bulk can also improve your heart health and overall fitness level. Weightlifting alone does not provide enough cardiovascular conditioning for your heart and lungs. By including regular cardio sessions in your routine, you can strengthen your cardiovascular system and improve endurance.

The Best Types of Cardio for Bulking

When it comes to choosing the best type of cardio for a bulk, the options are endless. However, some forms of cardio may be more beneficial than others when it comes to bulking.

High-intensity interval training (HIIT) has become increasingly popular in recent years due to its effectiveness in burning fat while preserving muscle mass. This type of cardio involves short bursts of intense activity followed by rest periods. It is known for its ability to elevate the heart rate quickly and create an afterburn effect, which results in burning more calories even after the workout has ended.

Another effective form of cardiovascular exercise during a bulk is steady-state cardio. This type of cardio involves maintaining a steady pace for an extended period, typically 30 minutes or more. It is a great option for building endurance, increasing calorie burn, and improving overall cardiovascular health.

If you are determined to maintain or even gain muscle mass during your bulk while reaping all the benefits that cardio has to offer, consider low-impact activities like walking or swimming. These forms of cardio provide the necessary activity level without putting too much stress on your muscles, which may impede their ability to grow.

Cardio Timing During a Bulk

Finding the right time to do cardio during a bulk is crucial for achieving optimal results. Many individuals prefer doing their cardio first thing in the morning on an empty stomach to maximize weight loss and fat burn. However, this may not be the best approach when it comes to bulking.

If your goal is to build muscle mass during a bulk, it is essential to prioritize weightlifting over cardio. This means not doing any intense cardio before your weightlifting session as it can deplete your energy levels and hinder your performance during strength training exercises.

One option would be to schedule your weightlifting session first and then do some light-to-moderate intensity cardio afterward. This can help improve blood flow and aid in recovery while still allowing you to burn some extra calories.

Another effective way to incorporate cardio into a bulk is by doing it on separate days from weightlifting. This ensures that each activity receives enough focus without compromising with one another’s benefits.

How Much Cardio Should You Do During a Bulk?

The amount of cardio you should do during a bulk depends on individual goals and preferences. If burning fat and maintaining muscle mass is the priority, 3-4 high-intensity cardio sessions per week can be beneficial. On the other hand, if you want to improve cardiovascular health and endurance without compromising muscle growth, 2-3 steady-state cardio sessions per week may be enough.

The duration of each cardio session should also be taken into consideration. Aim for at least 20-30 minutes of moderate to intense activity during each session. This will ensure that you are getting an adequate calorie burn without pushing your body into a catabolic state, where it starts breaking down muscle for energy.

Tips for Incorporating Cardio into Your Bulk

If you are still unsure about incorporating cardio into your bulk, here are some tips to help you get started:

1. Begin with lighter forms of cardio – If you are new to cardio or have not done it in a while, start by incorporating light activities like brisk walking or cycling. As your body adjusts, gradually increase the intensity and duration of your workouts.

2. Don’t skip rest days – Rest and recovery are crucial for building muscle mass during a bulk. Avoid doing intense cardio on rest days as it can impede the recovery process.

3. Keep track of progress – Use a fitness tracker or journal to keep track of your cardio progress. This can help you see the improvements in endurance and cardiovascular health over time.

4. Mix it up – Keep your workouts interesting by including a variety of cardiovascular activities in your routine,

The Benefits of Cardio During a Bulk

In the fitness world, it is common knowledge that bulking refers to a period of time where one focuses on building muscle mass and strength. Typically, this involves consuming more calories than usual to support muscle growth. However, the idea of cardio during a bulk is often met with reluctance or even skepticism. After all, won’t aerobic exercise hinder muscle gains by burning precious calories? While this may seem like a valid concern, incorporating cardio into your bulk can actually bring about a variety of benefits.

1. Improved Cardiovascular Health

One of the most immediate advantages of doing cardio during a bulk is its impact on your cardiovascular health. By engaging in regular aerobic exercise, you can improve your heart health and strengthen your cardiovascular system. This means that your heart will be able to pump blood more efficiently throughout your body, delivering oxygen and nutrients to working muscles more effectively.

Moreover, cardio helps lower the risk of developing various medical conditions such as heart disease, high blood pressure, and stroke. By maintaining good cardiovascular health, you are ultimately improving your overall well-being and longevity.

2. Increased Endurance

Another benefit that comes with incorporating cardio into your bulk is an increase in endurance. This might not seem like an important factor for purely aesthetic purposes, but having better endurance can greatly improve your performance in the gym.

By doing cardio regularly, you train not only your heart but also your muscles to efficiently use energy and oxygen. This means that during weightlifting sessions, you will be able to lift heavier weights for longer periods without getting exhausted easily. As a result, this can lead to more significant muscle gains as you are better equipped to push yourself in each training session.

3. Better Nutrient Partitioning

Nutrient partitioning refers to the way our bodies distribute the calories we consume towards either fat storage or muscle growth. When we are in a caloric surplus, the excess calories are often stored as body fat. However, by incorporating cardio into your bulk, you can help shift the balance towards muscle growth.

Regular cardio helps improve insulin sensitivity and nutrient delivery to muscles, meaning that the food you eat will have a better chance of being used to build and repair muscles rather than being stored as fat. This doesn’t mean that cardio will completely prevent fat gain during a bulk, but it can help minimize it.

4. Improved Recovery

A common misconception is that doing cardio while bulking will impede recovery. On the contrary, regular aerobic exercise can actually improve recovery time between weightlifting sessions.

By increasing blood flow to your muscles, cardio can help transport nutrients and oxygen to repair and rebuild muscle fibers damaged during weight training. As a result, this can reduce muscle soreness, allowing you to get back to your training routine with minimal downtime.

The Best Cardio Exercises for a Bulk

Now that we’ve established the benefits of including cardio in your bulk, it’s essential to understand what types of exercises are best suited for this purpose. Not all forms of cardio are created equal when it comes to building muscle mass. Here are some of the best cardio exercises for a successful bulk:

1. Low-Intensity Steady-State (LISS) Cardio

LISS cardio involves performing low-intensity aerobic exercise at a consistent pace for an extended period of time. This could include activities such as walking or jogging on a treadmill or using an elliptical machine.

The advantage of LISS cardio is that it does not place too much stress on your body, making it easier for you to recover from both weight training and cardiovascular exercise. This also means that LISS cardio won’t burn through too many calories, which is crucial when trying to maintain a caloric surplus during a bulk.

2. High-Intensity Interval Training (HIIT)

On the other end of the spectrum is HIIT, a form of cardio that involves short bursts of intense exercise followed by periods of rest or lower-intensity exercises. For example, sprinting for 30 seconds followed by a 60-second rest period and then repeating.

While HIIT does burn more calories than LISS, it’s essential to be cautious when using this form of cardio during a bulk. High-intensity exercise can significantly tax your body, making it harder to recover from weight training sessions. Therefore, it’s best to limit HIIT to 1-2 times per week on non-consecutive days.

3. Low-Impact Cardio

Low-impact cardio exercises such as cycling or using a rowing machine are also great options for incorporating cardio into your bulk. These exercises put less stress on your joints compared to higher impact activities like running or jumping.

This makes them ideal for those who have any joint issues or for individuals who may find high-impact exercises too taxing on their bodies. Remember, the goal here is not to add additional stress but rather to support your muscle-building efforts.

How Much Cardio Should You Do?

Now that you know the benefits and types of ideal cardio exercises for bulking, the question remains: how much cardio is enough

1. Is it necessary to do cardio during a bulk?
Yes, incorporating cardio into your bulk can have several benefits including improving cardiovascular health, increasing endurance, and aiding fat loss.

2. How often should I do cardio while bulking?
The frequency of cardio sessions during a bulk will depend on your fitness goals and current level of activity. Typically, 2-3 weekly sessions of moderate intensity for 20-30 minutes is recommended.

3. Will doing cardio interfere with my muscle gains during a bulk?
If done in moderation and combined with proper nutrition and strength training, cardio should not significantly interfere with muscle growth during a bulk.

4. What type of cardio is best for bulking?
Low-intensity steady-state (LISS) cardio is often recommended for those looking to maintain muscle mass while also burning excess fat during a bulk. Activities such as walking, jogging, or cycling at a steady pace are ideal.

5. Can I increase my calorie intake when incorporating cardio into my bulk?
It is generally recommended to increase calorie intake when adding in extra cardio so that you are still in an overall caloric surplus and able to support muscle growth. However, it is important to track calorie intake carefully to avoid excess weight gain.

6. Are there any additional benefits of doing cardio during a bulk?
In addition to improving cardiovascular health and aiding fat loss, incorporating regular cardio into your bulk can also improve insulin sensitivity, which can lead to better nutrient partitioning and improved body composition overall.

In conclusion, the decision of whether or not to incorporate cardio into a bulk ultimately depends on individual goals and preferences. While some people may see benefits in including cardio during a bulk, others may find that it hinders their progress. It is important to carefully consider personal fitness goals and create a balanced approach that incorporates both strength training and cardiovascular exercise.

Overall, it is clear that doing cardio during a bulk can have both positive and negative effects on muscle growth and overall performance. Including moderate intensity cardio can help improve cardiovascular health, endurance, and fat loss. However, excessive or high-intensity cardio can impede muscle growth, decrease strength gains, and lead to overtraining.

It is crucial for individuals to listen to their bodies and make adjustments accordingly. If incorporating cardio into a bulk, it is essential to monitor caloric intake and ensure enough fuel for muscle growth while also allowing adequate recovery time. Alternately, if avoiding cardio during a bulk, maintaining proper nutrition and utilizing progressive overload in strength training will be key factors for successful muscle growth.

In conclusion, rather than solely focusing on whether or not to do cardio during a bulk, individuals should consider how it fits into their overall fitness goals and create a well-rounded approach that prioritizes both cardiovascular health and muscle growth. Through proper planning

Author Profile

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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.