Cardio and Bulking: The Ultimate Guide to Finding Balance

AvatarByGenny Wilkinson Priest

As the fitness industry continues to evolve and new training methods emerge, one question remains heavily debated – should you do cardio when bulking? Both bulking and cardio have long been staples in fitness routines, with bulking aimed at building muscle mass and cardio focused on improving cardiovascular health. However, many believe that these two goals are contradictory and doing cardio while trying to bulk may hinder progress. But is this really the case? In this article, we dive into the age-old debate and explore whether incorporating cardio while bulking is beneficial or detrimental to your fitness journey. So let’s address the elephant in the room and find out – should you do cardio when bulking?

The Importance of Cardiovascular Exercise

Cardiovascular exercise, often referred to as “cardio,” is any type of physical activity that raises the heart rate and improves overall cardiovascular health. While many people associate cardio with weight loss, it plays a crucial role in overall health and fitness. Cardio is essential for strengthening your heart and lungs, lowering blood pressure, and improving cholesterol levels. It also helps manage stress levels, improve sleep quality, and boost energy levels.

When it comes to bulking – a term used to describe a period of time where an individual is in a caloric surplus to gain muscle mass – many individuals may wonder if cardiovascular exercise is necessary or even detrimental. However, incorporating cardio into your bulk has numerous benefits that can support your overall fitness goals.

Cardio While Bulking: The Benefits

1. Supports Heart Health: During a bulking phase, individuals typically consume more calories and protein to support muscle growth. However, these excess calories can also lead to weight gain and put added strain on the heart. Incorporating cardio into your routine helps maintain a healthy balance by burning off some of those excess calories and promoting cardiovascular health.

2. Improves Nutrient Utilization: Cardio helps improve blood flow throughout the body, which can help transport nutrients more efficiently to muscles for repair and growth. This is especially important during a bulk when the body needs additional nutrients for muscle building.

3. Increases Endurance: Building muscle mass requires intense training sessions that can leave you feeling fatigued quickly. Incorporating cardio exercises like jogging or cycling can help build endurance and improve your ability to perform longer workouts without feeling overly fatigued.

4. Prevents Fat Gain: When bulking, it’s natural for individuals to gain some fat along with muscle mass due to consuming excess calories. However, incorporating regular cardio sessions can help minimize excessive fat gain while still allowing for muscle growth. This allows for a more controlled bulk and makes it easier to transition to a cutting phase to shed any excess fat.

5. Boosts Recovery: Cardio exercises, such as low-intensity steady-state (LISS) or high-intensity interval training (HIIT), can improve blood flow and increase oxygen delivery to muscles, which aids in their repair and recovery. This can help reduce soreness and stiffness, making it easier to get back to your next training session.

How Much Cardio Should You Do When Bulking?

There is no one-size-fits-all answer as to how much cardio you should do when bulking. The amount of cardio you should incorporate into your routine depends on various factors, such as your fitness goals, current fitness level, and preferred type of cardio.

If your primary goal is to gain muscle mass, then cardio should be used as a tool to support this goal rather than a main focus. One or two light-to-moderate intensity cardio sessions per week of 20-30 minutes may be sufficient.

On the other hand, if body fat percentage is a concern during the bulking phase, then incorporating more frequent and intense cardio sessions may be beneficial. HIIT sessions can be highly effective in burning calories while preserving muscle mass and can be done 2-3 times per week.

It’s also important to listen to your body and adjust accordingly. If you find yourself overly fatigued from incorporating too much cardio into your routine, it’s important to dial it back. On the other hand, if you’re not seeing any progress with minimal cardio sessions, consider increasing the frequency or intensity.

Best Types of Cardio for Bulking

When it comes to incorporating cardio into your bulking routine, there are several options available:

1. Low-Intensity Steady State (LISS): This type of cardio involves exercising at a steady pace for a longer duration and can include activities like walking, jogging, or cycling. LISS is perfect for improving endurance, burning some extra calories, and aiding in recovery.

2. High-Intensity Interval Training (HIIT): HIIT involves alternating short bursts of intense exercise with periods of rest or low-intensity activity. This type of cardio is highly effective in burning calories and can be done in a shorter amount of time compared to LISS.

3. Low-to-Moderate Intensity Steady State (LIMIS): This type of cardio involves exercising at an intensity between LISS and HIIT. It’s great for individuals who may find HIIT too intense but still want to reap the benefits of higher-intensity cardio.

When is the Best Time to Do Cardio When Bulking?

The best time to do cardio when bulking depends on your personal preference and schedule. Some people prefer to do cardio before their weight training session, while others prefer to do it after or on separate days.

Doing cardio before weight training can help increase heart rate and body temperature, which may aid in warming up muscles for better performance during your lifting session. However, if cardio before weight training leaves you feeling too fatigued, then

Benefits of Incorporating Cardio into Bulking Programs

Cardio exercises, also known as aerobic exercises, are any physical activities that elevate the heart rate and increase oxygen flow throughout the body. Many people associate cardio exercises with weight loss or maintaining a lean physique. However, incorporating cardio into bulking programs can actually have several benefits for those looking to gain muscle mass. Here are some reasons why you should consider doing cardio when bulking:

1. Improve cardiovascular health
Performing regular cardio exercises can improve your heart health by strengthening your heart muscles and increasing its efficiency. As you increase the intensity of your workouts, your heart adapts by becoming stronger and more efficient at pumping blood throughout your body. This can have long-term benefits and reduce your risk of developing cardiovascular diseases.

2. Increase endurance
Cardio exercises help build endurance by increasing your body’s ability to use oxygen efficiently during physical activity. This translates to being able to work out harder for longer periods of time without getting fatigued. Building endurance is crucial for athletes or anyone involved in physically demanding jobs.

3. Burn excess fat
When bulking, individuals often consume a surplus of calories to support muscle growth. However, this surplus can sometimes result in an increase in body fat percentage as well. Incorporating cardio workouts into your routine can help burn off any excess fat that may accumulate while bulking, helping you maintain a leaner physique alongside building muscle mass.

4. Improve muscle recovery
Intense resistance training during bulking can cause muscle soreness and fatigue as muscles undergo micro-tears and repair themselves to grow bigger and stronger. Engaging in light-intensity cardiovascular exercises such as jogging or cycling on rest days promotes blood circulation to the muscles, which helps flush out toxins and bring in nutrients that facilitate faster recovery.

5. Increase calorie consumption
Bulking relies heavily on consuming a caloric surplus for optimal muscle growth. However, for individuals with a smaller appetite or slower metabolism, it can be tough to reach the target calorie intake without feeling overly full. Incorporating cardio exercises can help increase your calorie burn and create a larger window for consuming more food.

6. Boost overall health
Apart from its benefits towards building muscle mass, incorporating cardio exercises into your workout regimen can have positive impacts on your overall health. Cardiovascular exercises help strengthen bones, reduce the risk of chronic diseases such as diabetes and obesity, and improve mental health by reducing stress levels and promoting better sleep.

Types of Cardio Exercises to Consider During Bulking

The best type of cardio exercises to incorporate into bulking programs are those that help maintain rather than diminish muscle mass. Long distance running or high-intensity interval training (HIIT) may result in the breakdown of muscle mass if prolonged or not balanced with proper nutrition. Here are some low-impact cardio exercises that you can consider including in your workout routine when bulking:

1. Walking
Walking is a low-impact form of exercise that almost anyone can do regardless of fitness level. It doesn’t require any equipment and can be done indoors or outdoors at any time convenient for you. Walking helps improve cardiovascular health, increases leg strength, and is an excellent way to add extra daily movement to your routine.

2. Cycling
Cycling is an excellent form of low-impact cardio exercise for those looking to build muscle mass while minimizing its breakdown. It’s also a great option for individuals with joint issues as it places less stress on the joints compared to other forms of cardio such as running or jumping rope. You do not necessarily need a stationary bike; cycling outdoors or using a standard bike is equally effective.

3. Swimming
Swimming is often touted as one of the best full-body workouts you can engage in as it works out all major muscle groups in the body while providing cardiovascular benefits. It’s a low-impact alternative to traditional cardio workouts that can be easily incorporated into your bulking routine. Swimming also provides a refreshing break from intense weightlifting sessions, promoting relaxation and recovery.

4. Rowing
Rowing is another full-body exercise that does not place too much strain on the joints and promotes muscle growth while burning calories. You can use a rowing machine at the gym or invest in a basic ergometer for home use during rest days. It’s an excellent workout for individuals targeting both strength and endurance gains.

5. Step-ups
Step-ups are often overlooked as cardio exercises, but they offer great benefits, especially when combined with weights like dumbbells or kettlebells. This simple exercise is done by standing in front of a platform or raised surface and stepping onto it using one leg at a time repeatedly. It promotes strong leg muscles and elevates the heart rate while minimizing stress on the knees.

How to Incorporate Cardio into Bulking Programs

For optimal muscle building, it’s essential to strike a balance between cardio exercises and resistance training during your bulking phase. Here are some tips on how you can incorporate cardio into bulking programs without compromising muscle gains:

1. Set specific goals
It’s crucial

Q: Is it necessary to do cardio while bulking?
A: Yes, cardio is an important component of a well-rounded exercise routine, even when bulking.

Q: Will doing cardio hinder my muscle gains during a bulk?
A: Not necessarily. Incorporating cardiovascular exercises into your bulk routine can actually increase your endurance and stamina, allowing you to lift heavier weights and perform better during your strength training.

Q: How often should I do cardio while bulking?
A: The frequency of your cardio workouts will depend on your individual fitness goals and the type of cardio you are doing. Experts generally recommend 2-3 days of moderate intensity cardio or 1-2 days of high intensity intervals per week during a bulk.

Q: What are the benefits of doing cardio while bulking?
A: Cardio can help improve cardiovascular health, increase endurance, and burn extra calories to prevent excess fat gain during a bulk. It also helps with recovery by increasing blood flow and delivering oxygen and nutrients to muscles.

Q: How long should my cardio sessions be when bulking?
A: This again depends on the type of cardio you are doing. Moderate intensity sessions typically last 30-45 minutes, while high intensity interval sessions may only last 10-20 minutes. Aim for a total weekly duration of around 150 minutes for moderate intensity or 75 minutes for high intensity intervals.

Q: Can I do too much cardio while bulking?
A: Yes, as with any form of exercise, there is a point where too much can be detrimental to your progress. Excessive amounts of cardio can lead to muscle loss and hinder muscle growth. It’s important to find a balance that works for your body and goals.

In conclusion, whether or not you should do cardio when bulking ultimately depends on your individual fitness goals and preferences. Doing cardio can have both positive and negative effects on muscle gain and body composition during a bulking phase.

On one hand, including moderate amounts of cardio can improve cardiovascular health, increase endurance, and aid in recovery. It can also potentially help maintain muscle mass by preventing excessive fat gain. However, too much cardio can potentially hinder muscle growth and cause excessive fatigue that may interfere with weightlifting performance.

Ultimately, the key to successful bulking is finding a balance between weightlifting and cardio that aligns with your goals. For those primarily focused on building muscle, incorporating low to moderate amounts of cardio while prioritizing resistance training is recommended. On the other hand, for those looking to improve overall health and maintain a lean physique while gaining muscle, slightly higher amounts of cardio may be beneficial.

Additionally, it is important to nourish your body with adequate nutrition to support both muscle growth and exercise performance. Eating enough protein, complex carbohydrates, and healthy fats is essential for fueling workouts and promoting muscle repair and growth.

In the end, it is important to listen to your body and make adjustments accordingly when it comes to incorporating cardio into your bulking routine. Whether you choose

Author Profile

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Genny Wilkinson Priest
Genny Wilkinson Priest began her journey into Ashtanga yoga in 2000 while working as a journalist in her native New York City. Initially drawn to the practice for its physical benefits, Genny soon discovered the profound mental advantages, especially during the challenging period following the 9/11 terror attacks.

Which she covered as a journalist for Reuters. Her professional career took her to Singapore, where she wrote for Time Magazine, and then to Paris, before she finally settled in London.

As her family expanded to include four boys, Genny decided to leave full-time journalism to immerse herself in yoga studies. She achieved certification as a Shri K Pattabhi Jois Ashtanga Yoga Institute Authorised Level 1 teacher, a British Wheel of Yoga teacher, and a Yoga Alliance-certified teacher.Genny’s passion for yoga philosophy led her to pursue a Master’s Degree in the Traditions of Yoga and Meditation at SOAS in London.

From 2024, Genny Wilkinson Priest has started writing an informative blog on the “Niche Name” niche. She writes informative posts and answers queries on topics that people seek in the niche. This transition marks a significant shift from her previous focus on journalism and traditional media to a more interactive and digital form of communication.

Genny’s blog aims to provide valuable information and foster a community of yoga enthusiasts who can learn and grow together. Her extensive background in both journalism and yoga practice ensures that her content is both authoritative and engaging.