Breaking the Myth: The Truth About Cardio When Bulking

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Are you tired of endless bulking cycles that leave you feeling sluggish and out of shape? If so, you’re not alone. Many people struggle with finding the perfect balance between building muscle and maintaining a lean physique. One common question among fitness enthusiasts is whether or not cardio should still be incorporated during a bulking phase. Some swear by it, while others avoid it like the plague. In this article, we’ll take a closer look at the age-old question: should you do cardio when bulking? From dispelling myths to uncovering the benefits, we’ll give you all the information you need to make an informed decision for your fitness journey.

When it comes to bulking, many people tend to focus solely on weightlifting and consuming excess calories, without giving much thought to cardiovascular exercise. This is because cardio is often associated with weight loss and cutting, whereas bulking is all about gaining muscle mass. However, the question remains – should you do cardio when bulking? To answer this question, we need to understand the benefits and drawbacks of incorporating cardio into a bulking routine.

The Benefits of Cardio During Bulking

1. Improved Cardiovascular Health:

First and foremost, performing regular cardiovascular exercise during a bulk can greatly improve your overall cardiovascular health. Bulking up can sometimes lead to weight gain and an increase in body fat. By incorporating cardio into your routine, you can keep your heart healthy and lower the risk of heart disease and other health issues associated with excess body fat.

2. Increased Endurance:

Cardiovascular exercise involves moving your body for an extended period of time, which helps improve your endurance levels. This can be beneficial for weightlifters as having better endurance allows you to lift heavier weights for a longer duration without getting tired quickly.

3. Enhanced Recovery:

Bulking requires lifting heavy weights which puts a lot of stress on your muscles. Performing light or moderate intensity cardio after a weightlifting session can help promote blood flow and speed up muscle recovery by flushing out lactic acid build-up.

4. Burn More Calories:

Bulking involves eating a calorie surplus to support muscle growth. However, this also means that you may be consuming more calories than your body needs, which can lead to excess fat gain. Adding in some cardio sessions throughout the week can help offset this calorie surplus by burning extra calories.

5. Better Muscle Definition:

While bulking up primarily focuses on gaining muscle mass, it doesn’t necessarily mean that you have to completely ignore muscle definition. Incorporating some high-intensity cardio into your routine can help you maintain a lean and defined look, making your muscles more visible.

The Drawbacks of Cardio During Bulking

1. Risk of Overtraining:

Doing too much cardio on top of weightlifting can lead to overtraining, especially if you’re not consuming enough calories to support both activities. Overtraining can hinder muscle growth and even lead to injuries. It’s important to find a balance between cardio and weightlifting in order to avoid overtraining.

2. Increased Hunger:

Cardiovascular exercise can increase your appetite, making it difficult to consume the necessary amount of calories for bulking. This may lead to feelings of extreme hunger, leading to overeating and possibly even hindering progress towards your bulking goals.

3. Loss of Muscle Mass:

Performing too much cardio while bulking can cause you to burn through muscle glycogen (stored carbohydrates) instead of fat stores for energy. This may lead to muscle loss, which is counterproductive when trying to bulk up.

How Much Cardio Should You Do?

When it comes to incorporating cardio into a bulking routine, the key is moderation. Too little cardio may lead to fat gain and health issues associated with excess body fat, while too much can hinder muscle growth and even cause overtraining.

Experts recommend limiting cardiovascular exercise during a bulk to no more than three times a week for about 20-30 minutes per session. This is enough volume to help maintain cardiovascular health, promote recovery, and burn some extra calories without risking overtraining or sacrificing muscle mass.

The type of cardio you choose also matters – opt for low or moderate intensity exercises such as cycling, walking or rowing rather than high-intensity interval training (HIIT) which may be too taxing on your body during a bulk.

Factors to Consider

While the frequency and duration of cardio workouts during bulking are important, it’s also essential to take into account other factors that can impact your progress.

1. Your Individual Goals:

At the end of the day, the decision to include cardio in your bulking routine ultimately depends on your individual goals. If maintaining muscle mass and gaining strength is your main focus, then incorporating some low-intensity cardio may be beneficial. However, if you’re looking to build muscle mass at a rapid rate, then it’s best to keep cardio to a minimum.

2. Your Body Type:

Everyone’s body responds differently to exercise and nutrition. Some people may find that they need more or less cardio during a bulk in order to achieve their desired results. Experimenting with different frequencies and durations of cardio can help you find what works best for your body.

3. Nutritional Intake:

Your calorie intake plays a crucial role in both bulking and performing cardiovascular exercise. If you’re not consuming enough calories for your body’s needs, adding in too much cardio can put you at risk of losing muscle mass due to a lack of energy availability.

In conclusion, incorporating cardio into a bulking routine can have several benefits such as improved cardiovascular health, better endurance, and enhanced recovery

What is Bulking and Why is It Important?

Bulking is a term that is commonly used in the fitness and bodybuilding community. It refers to a specific phase in one’s training where the main goal is to gain muscle mass and size. This typically involves consuming more calories than usual and focusing on strength training exercises, with the intent of building muscle.

The concept of bulking is important because it allows individuals to strategically increase their calorie intake and train with specific exercises in order to achieve their desired physique goals. It is often viewed as a necessary step in building an impressive and well-defined body. However, there are debates surrounding whether cardio should still be included in a bulking phase or not.

The Role of Cardio in Bulking

Cardio refers to any form of exercise that increases the heart rate and works the cardiovascular system. It includes activities such as running, cycling, swimming, and other forms of aerobic exercise. For individuals who are trying to bulk up, the question arises – should cardio still be a part of their routine?

On one hand, cardio can help improve overall cardiovascular health and endurance. This can potentially lead to better performance during strength-training exercises as well. Additionally, incorporating cardio into a bulking phase can prevent excessive weight gain as it allows for more calories to be burned off.

However, some argue that too much cardio can counteract the main goal of bulking by burning too many calories which could hinder muscle growth potential. It may also cause fatigue which could affect performance during strength training sessions.

Benefits of Including Cardio When Bulking

There are numerous benefits to including cardio when bulking that can positively impact your overall fitness journey.

Firstly, incorporating cardio into a bulking phase can help improve cardiovascular health by increasing heart rate and strengthening the heart muscles. This results in better endurance which can translate into improved performance during strength training. Cardio can also speed up muscle recovery by increasing blood flow and delivering nutrients to the muscles.

Furthermore, cardio exercises can help maintain a healthy body fat percentage. While bulking, individuals often consume a surplus of calories which can lead to weight gain. Including cardio in the routine can help burn off excess fat and keep the body fat percentage in check.

Lastly, incorporating cardio into your bulking phase can improve overall body composition by increasing muscle definition and reducing the risk of excess fat storage. This results in a more balanced and aesthetically pleasing physique.

Drawbacks of Doing Cardio While Bulking

While there are certainly benefits to including cardio in a bulking phase, there are also some potential drawbacks to consider.

One main drawback is that too much cardio can create an excessive calorie deficit, making it difficult to consume enough calories for muscle growth. This could hinder progress towards achieving desired muscle mass and size.

Furthermore, too much intense cardio could lead to increased levels of cortisol – a hormone that is associated with stress. High levels of cortisol can have negative effects on muscle growth as it can break down muscle tissue.

Cardio Guidelines for Bulking

So, what is the recommended approach when it comes to including cardio during a bulking phase?

Experts recommend maintaining a balance between cardio and strength training exercises. This means incorporating moderate intensity cardio sessions for 20-30 minutes at least three times per week while focusing on resistance training for 4-5 days per week. This allows for enough time for rest and recovery while still reaping the benefits of cardiovascular health.

It’s also important to adjust your calorie intake accordingly if you are incorporating cardio into your routine. This means consuming enough calories to compensate for the ones burned during cardio sessions in order to maintain an overall caloric surplus for muscle growth.

It’s important to note that these guidelines may vary depending on individual goals, body type, and metabolism. Therefore, it’s crucial to consult with a professional trainer to create a personalized plan that works best for you.

In conclusion, incorporating cardio into a bulking phase can have numerous benefits for overall health and body composition. However, it’s important to maintain a balance between cardio and strength training exercises to avoid hindering muscle growth potential. Personalization is key when it comes to incorporating cardio during a bulking phase, therefore seeking guidance from a professional trainer is highly recommended. With the right approach, one can reap the benefits of both cardio and strength training while bulking up successfully.

1. Should I do cardio while trying to bulk up my muscles?
Yes, incorporating cardio into your workout routine can actually be beneficial for muscle growth. Cardiovascular exercise helps improve overall health and increases endurance, allowing you to train harder during weightlifting sessions.

2. Will doing cardio hinder my muscle-building progress?
Not necessarily. While excessive amounts of cardio can interfere with muscle growth, incorporating moderate amounts of low-impact activities such as walking or cycling can actually aid in the recovery process and prevent stiffness and soreness.

3. How often should I do cardio while bulking?
The optimal amount of cardio depends on individual goals and preferences. It is recommended to aim for at least 150 minutes of moderate intensity cardio per week or 75 minutes of high-intensity cardio per week.

4. What is the best type of cardio to do while bulking?
Activities such as jogging, cycling, and swimming are all great options for incorporating cardiovascular exercise into your bulk-up routine. However, it is important to choose an activity that you enjoy and can maintain consistently.

5. Can I still gain muscle if I only focus on weightlifting and skip cardio entirely?
While it is possible to gain muscle without doing any cardiovascular exercise, incorporating some form of cardio can greatly benefit your overall physical health and allow you to train harder during weightlifting sessions.

6. Should I do cardio before or after weightlifting when bulking?
The order in which you do your workouts does not have a significant impact on muscle growth. It ultimately comes down to personal preference. Some individuals may prefer to do their weightlifting session first while others may prefer doing it after their aerobic workout for a better warm-up. Experiment with different routines to find what works best for you.

In conclusion, the question of whether one should do cardio when bulking cannot be answered with a simple yes or no. It ultimately depends on an individual’s specific goals, preferences, and needs. Those looking to build muscle mass and strength may benefit from incorporating some form of cardio into their bulking routine, but it should be done in moderation and with careful consideration.

Cardio can aid in maintaining cardiovascular health, improving endurance, and potentially enhancing the muscle-building process through improved circulation and oxygen delivery. However, excessive amounts of cardio can interfere with muscle growth by burning too many calories and impeding recovery.

It is essential for individuals to prioritize their primary goal – whether it is gaining muscle or improving cardiovascular fitness – and adjust their training accordingly. Additionally, proper nutrition is crucial when bulking, as consuming excess calories from healthy sources is necessary for building muscle mass while minimizing fat gain.

It is also worth noting that not all types of cardio are equal. Low-intensity steady-state (LISS) cardio may be more suitable for those looking to maintain or improve cardiovascular health while minimizing calorie expenditure. High-intensity interval training (HIIT) may be a better option for those trying to improve both cardiovascular endurance and promote muscle growth.

Ultimately, what works for one person may not work for

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.