Breaking the Myth: The Truth About Cardio on a Bulk

AvatarByJeff Duncan Cardio

Have you ever wondered if you should incorporate cardio into your bulking phase? With mixed opinions and conflicting information, it can be challenging to determine whether cardio is beneficial for a bulk or not. Some fitness enthusiasts swear by it, while others believe that it can impede their muscle gains. In this article, we will dive into the age-old question: should you do cardio on a bulk? Whether you are new to the fitness world or a seasoned pro, this is an important topic to explore in order to maximize your progress and achieve your desired physique. So, let’s settle this debate once and for all – should you or shouldn’t you do cardio on a bulk?

Table of Contents:

1. Introduction
2. What is a Bulk?
3. Importance of Cardio During a Bulk
4. Benefits of Cardio on a Bulk
5. Types of Cardio for Bulking
6. How Much Cardio Should You Do on a Bulk?
7. Tips for Incorporating Cardio into Your Bulk
8. Potential Downsides of Cardio on a Bulk
9. FAQs about Cardio and Bulking
10. Conclusion

When it comes to building muscle, the most common approach is to go on a bulk – where you consume more calories than you burn in order to promote muscle growth and strength gains. However, many people wonder if they should still incorporate cardio into their routine while on a bulk phase. After all, cardio is typically associated with weight loss and cutting, not bulking up.

In this article, we will dive into the topic of cardio during a bulk and address some frequently asked questions related to this subject.

What is a Bulk?

Before we get into whether or not you should do cardio while bulking, let’s first define what exactly we mean by “bulking”. Simply put, bulking is the act of consuming excess calories in order to promote muscle growth and strength gains.

When you are bulking, your focus should be on consuming nutrient-dense foods that will support muscle growth, such as lean protein sources (chicken breasts, fish, tofu), complex carbohydrates (whole grains, sweet potatoes), and healthy fats (avocados, nuts).

Importance of Cardio During a Bulk

Now that we understand what it means to go on a bulk phase, let’s talk about the role of cardio during this process. Many people assume that cardio should be completely avoided while bulking because it can burn excess calories and hinder one’s ability to gain muscle mass.

However, incorporating some form of cardio during a bulk can actually be beneficial for several reasons.

Benefits of Cardio on a Bulk

1. Improved cardiovascular health: One of the main benefits of incorporating cardio into your bulk is that it helps improve your heart health. By doing cardio, you are working out your heart and making it stronger, which in turn can improve its ability to pump blood and oxygen to your muscles during resistance training workouts.

2. Enhanced recovery: Cardio can also aid in recovery by increasing blood flow to the muscles, promoting the delivery of important nutrients and oxygen that are crucial for muscle repair and growth.

3. Improved endurance: If you want to get stronger and lift heavier weights during resistance training, having good cardiovascular endurance is important. By including some form of steady-state or high-intensity interval training (HIIT) in your routine, you can train your body to better handle longer periods of physical activity.

4. Reduced body fat: While bulking typically involves consuming excess calories, it is still possible to gain muscle mass while also reducing body fat. Incorporating cardio into your routine can help burn some extra calories and promote a more lean physique.

5. Better overall health: Consistently doing cardio during a bulk phase can also have positive impacts on your overall health. It can help lower blood pressure, reduce stress levels, and improve immune function.

Types of Cardio for Bulking

When it comes to incorporating cardio into your bulk, there are various types that you can choose from depending on your goals and preferences.

1. Low-intensity steady-state (LISS): LISS cardio involves performing moderate-intensity exercises such as jogging, cycling, or swimming for an extended period of time (typically 20-30 minutes). This type of cardio is great for improving cardiovascular health and burning some extra calories without putting too much stress on the body.

2. High-intensity interval training (HIIT): HIIT combines short bursts of intense exercise with periods of active recovery or rest. This type of cardio is great for improving endurance, burning fat, and boosting metabolism.

3. LISS and HIIT variations: There are also different variations of both LISS and HIIT that you can incorporate into your routine. For example, instead of just jogging for 30 minutes, you could do a mix of running and walking intervals. For HIIT, you can get creative with the exercises and intervals to keep things interesting.

How Much Cardio Should You Do on a Bulk?

The amount of cardio you should do while bulking is highly dependent on individual factors such as age, fitness level, goals, and calorie intake. However, a general recommendation would be to start with 2-3 days of cardio per week (20-30 minutes sessions each time) and adjust from there based on how your body responds.

It’s important to remember that unlike cutting where the main goal is to lose fat while preserving muscle mass, during a bulk phase the primary focus should be on building muscle. Therefore, it’s crucial to not overdo it with cardio as excessive amounts can potentially hinder muscle growth.

Tips for Incorpor

Understanding Cardio and Bulking

When it comes to fitness and achieving your desired physique, there are two main goals that people tend to focus on: building muscle and losing fat. These goals often require different approaches, as building muscle requires a calorie surplus while losing fat requires a calorie deficit. This is where the concept of bulking and cutting comes in.

Bulking refers to a period of time where an individual intentionally consumes more calories than their body needs in order to fuel the growth of muscle mass. This is often combined with weightlifting exercises to maximize muscle growth. On the other hand, cutting refers to a period of time where an individual restricts their calorie intake in order to reduce body fat percentage, revealing the muscles that were built during the bulking phase.

Now, when it comes cardio (or cardiovascular) exercise, it is often associated with weight loss and improving overall cardiovascular health. But can cardio be incorporated into a bulking phase? Should you do cardio on a bulk? Let’s explore this question further.

The Benefits of Cardio

First and foremost, we need to understand what cardio actually does for our bodies. Cardio exercise involves any form of physical activity that raises your heart rate over an extended period of time. This can include activities like running, cycling, swimming, or even dancing.

One of the major benefits of cardio is its ability to improve heart health. Regular cardiovascular exercise has been shown to reduce the risk of heart disease and stroke, as well as lower blood pressure and cholesterol levels.

In addition to its impact on heart health, cardio also helps with weight management. By increasing your heart rate and burning calories during your workout, you can create a calorie deficit which can aid in fat loss.

Another important benefit of cardio is its ability to improve our overall fitness level. Incorporating regular bouts of cardiovascular exercise into our routines helps strengthen our muscles, increase our stamina and endurance, and improve our lung and heart function.

The Impact of Cardio on Bulking

Now that we know the benefits of cardio, let’s examine how it affects bulking. As mentioned earlier, bulking requires a calorie surplus in order to build muscle. This means that you need to consume more calories than your body burns in order to see significant gains in muscle mass. So, does this mean we should leave cardio out of the picture?

Not necessarily. While cardio does burn calories and could potentially hinder your efforts to reach a calorie surplus, there are still ways to incorporate cardio into a bulking phase without jeopardizing your gains.

For starters, focusing on low-impact cardio exercises such as walking or light jogging can still provide cardiovascular benefits without burning too many calories. This is especially important for those with a fast metabolism who may struggle with maintaining a calorie surplus.

Additionally, maintaining a balanced approach is key. When trying to reach a calorie surplus for bulking purposes, it’s important not to completely cut out cardio. Incorporating short bouts of high-intensity interval training (HIIT) or short distance running can still provide cardiovascular benefits without burning excess calories.

Maintaining Muscle Mass

One common concern about incorporating cardio into a bulking phase is its potential impact on muscle mass. Many people worry that too much cardio could lead to muscle loss since it burns calories that could otherwise be used for building muscles. However, research has shown that with proper nutrition and resistance training, any potential muscle loss from incorporating some forms of cardio during bulking can be minimized.

In fact, incorporating some forms of cardio may even benefit muscle growth in the long run by increasing blood flow and oxygen uptake to muscles which can aid in recovery and ultimately help with building muscle mass.

Other Considerations

While incorporating some form of cardio into a bulking phase is definitely possible, it’s important to consider individual needs and goals. For someone who is already lean and trying to gain muscle, cardio may not be as necessary in their routine compared to someone who has a higher body fat percentage and is looking to build muscle while losing fat.

It’s also important to consider the frequency and intensity of cardio. Doing too much cardio or engaging in high-intensity workouts can potentially lead to overtraining, which can negatively impact muscle growth.

Lastly, proper nutrition is key. With bulking, it’s important to not only consume a calorie surplus but also make sure you’re getting enough protein for muscle growth. By adjusting your calorie and nutrient intake accordingly, you can ensure that cardio doesn’t have a negative impact on your bulking goals.

So, should you do cardio on a bulk? It ultimately depends on individual needs and goals. While incorporating some form of cardio during a bulking phase can still provide cardiovascular benefits without hindering muscle gains, it’s important to maintain a balanced approach and pay attention to nutrition and workout intensity. As always, it’s best to consult with a professional trainer or nutritionist for personalized advice on how to incorporate cardio into your bulking routine for optimal results.

Q: Is it necessary to do cardio while on a bulk?
A: It depends on your fitness goals. If your main goal is to gain muscle mass, then cardio is not essential. However, if you want to maintain cardiovascular health and improve endurance, a moderate amount of cardio can be beneficial while bulking.

Q: How often should I do cardio during a bulk?
A: The frequency of cardio sessions can vary based on individual needs and goals. Aim for 2-3 moderate-intensity sessions per week for overall health benefits, or 1-2 high-intensity sessions for more cardiovascular improvement.

Q: Will doing too much cardio hinder my muscle gains during a bulk?
A: Doing excessive amounts of cardio while trying to bulk up can potentially hinder muscle growth. Excess cardio can increase the number of calories burned, making it harder to be in a calorie surplus needed for muscle growth. It is best to find a balance that works for your specific body and goals.

Q: Can I still make progress in the gym if I don’t do any cardio?
A: Absolutely! Cardio is not necessary for building muscle, as long as you are lifting weights consistently and eating enough calories to support muscle growth. However, incorporating some form of cardiovascular exercise can have numerous health benefits.

Q: Is HIIT or steady-state cardio better during a bulk?
A: Both forms of cardio have their benefits. HIIT (high-intensity interval training) typically burns more calories in a shorter amount of time, making it an efficient option for those with limited time. Steady-state cardio tends to have less impact on your weightlifting performance but can still provide cardiovascular benefits.

Q: Should I adjust my calorie intake if I include cardio in my bulking routine?
A: If you decide to add regular cardio sessions while bulking, it is crucial to adjust your calorie intake accordingly. You may need to increase your daily calories slightly to compensate for the additional calories burned during cardio. However, be mindful not to overcompensate and end up in a caloric surplus.

In conclusion, the decision to do cardio on a bulk is highly dependent on individual goals and preferences. While some individuals may see benefits in incorporating cardio into their bulk, others may not find it necessary or beneficial for their desired results.

From a physical standpoint, incorporating moderate amounts of cardio can help maintain cardiovascular health, improve endurance and prevent excessive fat gain during a bulk. Additionally, it can provide a mental break from heavy weight training and increase overall activity levels.

However, it is important to note that excessive amounts of cardio can hinder muscle growth and recovery, leading to suboptimal results on a bulk. Therefore, it is crucial to strike a balance and not prioritize cardio over weight training in order to achieve the desired body composition.

Another aspect to consider is the importance of proper nutrition when doing cardio on a bulk. Adequate calorie intake and macronutrient distribution must be maintained in order to properly fuel both weight training and cardiovascular activity. Neglecting these factors can result in slowed progress and potential muscle loss.

In the end, there is no one-size-fits-all solution when it comes to incorporating cardio on a bulk. It ultimately comes down to personal preference, goals, and tracking progress over time. Some individuals may find that they perform better with minimal or no cardio during

Author Profile

Avatar
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.