Shredding the Myth: Why Cardio is Crucial for Bulking Success

AvatarByJeff Duncan Cardio

Are you someone who is trying to build muscle and gain size, but is also concerned about keeping a lean and toned physique? If so, you may have heard conflicting opinions on whether cardio should be a part of your bulking routine. Some say it’s necessary for maintaining cardiovascular health, while others claim it can hinder muscle growth. As with most things in the fitness world, there are no clear cut answers. However, in this article we will delve into the question that has been plaguing many gym-goers: Should I do cardio when bulking? We will explore the potential benefits and drawbacks of incorporating cardio into your bulking regimen and provide valuable insights to help you make an informed decision. So, if this is a topic that has been weighing on your mind, keep reading to find out the truth behind the myth.

When it comes to building muscle, many people believe that they must completely avoid doing any form of cardio in order to see results. This is because cardio is often associated with weight loss and burning calories, not something that typically aligns with the goals of bulking up and gaining muscle mass. However, the question still remains: should you do cardio when bulking? In this article, we will dive into the benefits and drawbacks of incorporating cardio into your bulking routine to determine whether or not it is beneficial for your overall fitness goals.

The Importance of Cardio

Before we can answer the question at hand, it’s important to first understand what cardio actually is and why it is important for our overall health. Cardio, short for cardiovascular activity, refers to any physical exercise that raises your heart rate and gets your blood pumping. This can include activities such as running, cycling, swimming, or even dancing.

Cardio has numerous benefits for our bodies, including improving cardiovascular health by strengthening our heart and lungs. It also helps to lower blood pressure, reduce stress levels, and improve sleep quality. Additionally, regular cardio exercise has been linked to a decreased risk of chronic diseases such as diabetes and obesity.

Cardio vs Bulking

Now that we understand the importance of cardio in our overall fitness routine, let’s address the concern that many have about incorporating it into a bulking phase. The main goal during a bulking phase is to increase calorie intake in order to promote muscle growth. In order to achieve this goal efficiently, most people focus on lifting heavy weights and consuming a high calorie diet.

On the other hand, cardio is typically seen as a way to burn calories and shed fat rather than build muscle. This may lead some individuals believing that doing any form of cardio while trying to bulk up will hinder their progress or even lead to muscle loss.

The Benefits of Doing Cardio When Bulking

Contrary to popular belief, incorporating cardio into your bulking routine can actually have numerous benefits. Firstly, it can help to improve overall cardiovascular health and keep your heart strong, which is important for those heavy lifting sessions.

Additionally, cardio can help to increase your stamina and endurance, allowing you to push harder during your weightlifting workouts. This means that you may be able to lift heavier weights for longer periods of time, ultimately leading to more muscle growth.

Moreover, incorporating cardio into your bulking phase can also aid in recovery. By increasing blood flow and delivering nutrients to your muscles more efficiently, cardio can help to reduce muscle soreness and improve recovery time between workouts. It can also prevent boredom in your workout routine by mixing things up and providing a break from lifting weights.

How Much Cardio is Appropriate?

Now that we’ve established the benefits of doing cardio when bulking, the next question is: how much should you do? It’s important to note that too much cardio can lead to calorie deficit and hinder muscle growth, so it’s crucial to find the right balance.

If you are primarily focused on gaining muscle mass during a bulk, it’s recommended to limit your cardio sessions to 1-2 times per week for 20-30 minutes at a moderate intensity. High intensity cardio or long duration steady-state cardio may put too much stress on your body and interfere with muscle building.

Additionally, it’s important to listen to your body and adjust accordingly. If you feel overly fatigued or notice a decrease in strength during weightlifting sessions, it may be a sign that you are doing too much cardiovascular exercise.

Cardio Suggestions for Bulking

So what types of cardio are best for those trying to bulk up? The key is choosing forms of cardio that will not put too much stress on your body while still providing the benefits mentioned earlier.

One option is incorporating HIIT (high intensity interval training) sessions into your routine. HIIT involves short bursts of intense exercise followed by periods of rest or lower intensity exercise. This type of cardio can be beneficial for fat loss and improving cardiovascular health without taking away from your muscle building efforts.

Another option is low intensity steady-state (LISS) cardio, such as going for a brisk walk or leisurely bike ride. This type of cardio is less taxing on the body and can still provide cardiovascular benefits without impacting muscle growth as much as higher intensity cardio.

So, should you do cardio when bulking? The answer ultimately depends on your individual fitness goals and how you feel during your workouts. While it’s important to prioritize heavy weightlifting and calorie consumption for building muscle, incorporating moderate amounts of cardio can have numerous benefits and should not be completely avoided.

Just remember to listen to your body, find the right balance, and choose forms of cardio that align with your goals without taking away from your muscle building efforts. With the right approach, combining cardio with a bulking phase can lead to improved overall health and even enhance muscle growth.

Cardio During Bulking: Is It Beneficial or Detrimental?

When it comes to bulking, the main goal is to gain muscle mass, while minimizing the amount of fat gained. Many people wonder whether incorporating cardio into their bulking routine will help or hinder their progress. The answer is not a simple yes or no, as there are various factors to consider. Let’s delve deeper into the topic and explore the benefits and drawbacks of doing cardio while bulking.

The Benefits of Cardio during Bulking

1. Improved Cardiovascular Health
Bulking can often make one feel heavy and sluggish due to the high caloric intake and intense weight training sessions. Incorporating cardiovascular exercise not only helps in maintaining a high level of stamina but also improves overall heart health. This is because when we do cardio, our heart has to work harder to pump oxygen-rich blood throughout the body, resulting in an increase in its strength and endurance.

2. Enhanced Recovery
When we perform intense weight training sessions during bulking, our muscles undergo microscopic tears which are necessary for muscle growth. However, this also means that our muscles require sufficient time to repair and grow back stronger. Cardio exercises help in promoting blood flow throughout the body, thereby supplying essential nutrients and oxygen needed for speedy recovery.

3. Increased Fat Burning
During a bulk, it is natural for one to have a higher percentage of body fat due to surplus calorie intake. Incorporating cardio into your routine can help in burning off some extra calories, preventing excessive fat gain. High-intensity interval training (HIIT) is particularly effective for burning fat while preserving muscle mass.

The Drawbacks of Cardio during Bulking

1. Increased Energy Expenditure
One of the primary drawbacks of doing cardio while bulking is that it burns off some of those much-needed calories that are essential for muscle growth. Bulking requires a caloric surplus, which means that you need to consume more calories than you burn. Incorporating too much cardio into your routine can lead to a calorie deficit, making it challenging to achieve your bulking goals.

2. Potential Muscle Loss
Cardio exercises mainly utilize slow-twitch muscle fibers, whereas weight training focuses on fast-twitch fibers that are responsible for muscular hypertrophy or growth. This means that if we do too much cardio during bulking, we may unknowingly hinder muscle growth and even lose the hard-earned gains.

3. Increased Risk of Overtraining
Overtraining is a common problem faced by many when they try to do too much too soon. Adding cardio on top of intense weight training sessions can put significant stress on the body and lead to overtraining. Overtraining can cause fatigue, decreased performance, and even injury, which can ultimately delay progress in bulking.

So Should You Do Cardio When Bulking?

The answer depends on individual goals, preferences, and fitness levels. For those who prioritize cardiovascular health or are looking to minimize fat gain during a bulk, incorporating some low-intensity steady-state (LISS) cardio a few times a week can be beneficial. On the other hand, those who focus on maximizing muscle growth and strength should limit their cardio to only 1-2 high-intensity sessions a week or avoid it altogether.

If you are considering adding cardio to your bulking routine, it is essential to monitor your progress closely and make adjustments as needed. Make sure not to overdo the amount of cardio as it can hinder your bulking progress while also increasing the risk of injury.

The Bottom Line

In conclusion, doing cardio during bulking is not necessary but can have some potential benefits if done correctly. It is crucial to strike a balance between weight training and cardio while being mindful of individual goals and fitness levels. If you decide to incorporate cardio, make sure to monitor your progress closely and make adjustments accordingly. With proper planning and monitoring, you can reap the benefits of both cardio and weight training, and achieve your bulking goals effectively. Keep in mind that consistency is key, and with dedication, you can see positive results in your bulking journey.

Q: Should I do cardio when bulking?
A: It depends on your goal. If you want to gain muscle mass, minimizing cardio is recommended. However, if your goal is to improve cardiovascular fitness and maintain a lean physique, moderate cardio can be included in your routine.

Q: How much cardio should I do when bulking?
A: Again, this depends on your goal and current fitness level. If you are trying to bulk up, limiting cardio to 1 or 2 days a week at a moderate intensity is recommended. If maintaining cardiovascular fitness is important to you, aim for 3 or more days of cardio per week.

Q: Will doing cardio affect my ability to gain muscle mass while bulking?
A: It can have an impact on muscle gain, as it burns extra calories that could potentially go towards building muscle. However, incorporating some low-intensity steady-state (LISS) cardio can help improve heart health without compromising muscle gains.

Q: What are the potential benefits of including cardio in my bulking routine?
A: Cardio can help improve cardiovascular health, increase stamina and endurance, and aid in post-workout recovery. It also helps to maintain a healthy body weight and reduce the risk of chronic diseases.

Q: What types of cardio should I focus on during my bulk phase?
A: Low-intensity steady-state (LISS) exercises such as jogging, cycling, swimming, or brisk walking are ideal for maintaining cardiovascular health while minimizing the impact on muscle gains. High-intensity interval training (HIIT) can also be included but should be done in moderate amounts.

Q: When should I do my cardio sessions while bulking?
A: Ideally, separate days for weight training and cardio are recommended. However, if done on the same day, it’s best to do cardio after weight training to avoid fatigue that can hinder strength gains. Try to leave at least a 6-hour gap between the two workouts to allow for proper recovery.

In conclusion, the decision to do cardio when bulking is a highly debated topic in the fitness community. While some argue that it can hinder muscle growth, others believe it is necessary for overall health and endurance. Based on our analysis, we can conclude that incorporating some form of cardio into your bulking routine can have numerous benefits.

Firstly, cardio can help you maintain your cardiovascular health and improve your stamina, allowing you to perform better during other forms of exercise. This is especially important for individuals who are weight training as it can help prevent fatigue and injuries.

Secondly, doing cardio when bulking can aid in increasing muscle definition and reducing body fat. By incorporating high-intensity forms of cardio such as interval training or sprints, you can burn more calories and maintain a lean physique while gaining muscle mass.

However, it is essential to strike a balance between cardio and weight training when bulking. Overdoing it with excessive amounts of cardio can lead to decreased muscle growth due to a higher caloric deficit. Therefore, it is crucial to adjust your calorie intake accordingly and focus on nutrient-dense foods to support both muscle growth and cardiovascular health.

Additionally, incorporating low-intensity steady-state (LISS) cardio in the form of walking or light jogging can be beneficial for active

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.