Unlocking the Truth: The Surprising Answer to ‘Can You Do Cardio When Bulking’

AvatarByGenny Wilkinson Priest

Do you find yourself wondering if you can still do cardio while trying to bulk up? You’re not alone. For many people, the idea of doing cardio while on a bulking diet can be confusing and counterintuitive. After all, isn’t the goal to pack on as much muscle mass as possible? The answer isn’t always black and white. In this article, we will explore the age-old question – can you do cardio when bulking – and provide some insight into how it may affect your body composition. So sit back, grab a protein shake, and let’s get to the bottom of this fitness dilemma.

The Importance of Cardio While Bulking

When it comes to building muscle and gaining weight, many people tend to focus solely on lifting heavy weights and consuming a high protein diet. While these are important factors, paying attention to cardiovascular exercise is also crucial, especially during a bulk phase.

Cardiovascular exercise, commonly referred to as “cardio,” is any physical activity that raises your heart rate and keeps it elevated for an extended period. This can include activities such as running, cycling, swimming, or even playing sports.

One of the most significant benefits of incorporating cardio into your bulking routine is improved cardiovascular health. As we gain weight and increase muscle mass, our heart has to work even harder to pump blood throughout the body. By doing cardio regularly, we can strengthen our heart and reduce the risk of heart disease.

Another advantage of cardio while bulking is better endurance and stamina. This type of training helps increase our lung capacity and builds up our overall athletic performance. This can be beneficial not only in the gym but also in everyday life activities.

Moreover, including cardio in your bulking regimen can help prevent fat gain. When we increase our calorie intake to build muscle, there is always a risk of adding unwanted fat as well. However, cardio helps burn extra calories and prevent excessive fat accumulation.

The Best Types of Cardio for Bulking

When it comes to choosing the right type of cardio while bulking, the key is finding activities that keep your heart rate elevated while also causing minimal stress on your muscles. Here are some options that you can consider incorporating into your workout routine:

1) Low-Intensity Steady-State (LISS) Cardio: This type of cardio involves performing at a steady pace for an extended period without taking any breaks or intervals. Examples include jogging on a treadmill or cycling at a moderate speed. LISS cardio puts minimal stress on muscles, making it ideal for someone looking to build muscle.

2) High-Intensity Interval Training (HIIT): HIIT involves alternating between short periods of high-intensity exercise and rest or low-intensity exercise. This type of cardio is more challenging and suitable for individuals who have been training for a while. Some examples include sprint intervals, cycling sprints, or even burpees.

3) Low-Impact Cardio: If you are concerned about damaging your joints due to heavy bulking training, there are low-impact cardio options that can still elevate your heart rate. These include water-based activities like swimming or using the elliptical machine.

4) Sports: Incorporating sports into your workout routine can be a fun way to do cardio while bulking. Activities like basketball, soccer, or tennis can get your heart rate up while also improving your hand-eye coordination and overall athleticism.

When to Do Cardio While Bulking

The timing of when to do cardio is still a subject of debate among fitness enthusiasts. Some believe that doing cardio before lifting weights helps warm-up the body and prepares it for the workout ahead. On the other hand, some argue that doing cardio after strength training will allow you to put all your energy into lifting heavy weights.

The truth is that both timing options have their benefits, and it ultimately depends on personal preference and goals. Pre-workout cardio can help increase blood flow and oxygen delivery to muscles, potentially improving performance. Post-workout cardio allows you to focus entirely on weightlifting without feeling too tired from prior cardiovascular exercise.

However, if possible, it’s best to incorporate both pre and post-workout cardio into your bulking regimen for maximum benefits. Additionally, if you prefer doing intense HIIT workouts for cardiovascular training, it’s best to schedule them on separate days from lifting weights.

How Much Cardio Is Enough While Bulking

The amount of cardio a person needs to do while bulking can vary depending on their fitness goals and daily routine. However, as a general guideline, it’s recommended to do 2-3 sessions of cardio per week for 20-30 minutes each. This is enough to help improve cardiovascular health and prevent unwanted fat gain without affecting muscle gains significantly.

If you are new to fitness and are just starting your bulking journey, it’s best to start slow with 1-2 cardio sessions per week and gradually increase as you get used to it. Additionally, listen to your body and adjust the frequency and intensity of your cardio sessions accordingly.

The Importance of Nutrition When Doing Cardio While Bulking

Cardio alone cannot determine the success of your bulking journey. Proper nutrition also plays a significant role in achieving desired results. When doing cardio while bulking, it’s essential to fuel the body with adequate energy and nutrients.

Before doing cardio, ensure that you have consumed enough complex carbohydrates so that your performance is not hindered. After a session, replenish your protein intake to help repair muscles and aid in recovery.

It’s also crucial not to overeat after a cardio session as this can lead to excessive fat gain. Plan your meals pre and post-work

The Benefits of Doing Cardio When Bulking

Cardiovascular exercise, commonly referred to as cardio, is usually associated with weight loss and maintaining a lean physique. However, many people believe that performing cardio while trying to bulk up can hinder muscle growth. This misconception has led to the question – can you do cardio when bulking? The answer may surprise you.

Contrary to popular belief, incorporating cardio into your bulking routine can actually have numerous benefits. Let’s explore the various advantages of doing cardio when bulking.

Increased Blood Flow and Nutrient Delivery

When you engage in cardiovascular exercise, your heart rate increases and blood flow to your muscles is improved. As a result, the delivery of essential nutrients and oxygen is also increased, promoting better muscle growth and recovery. This means that adding some cardio into your bulking routine can actually aid in muscle growth rather than hinder it.

Improved Endurance

Cardiovascular exercise improves your body’s endurance by strengthening your heart and lungs. As a result, this can increase your stamina and help you perform better during weightlifting sessions. With improved endurance, you’ll be able to push through tougher workouts and lift heavier weights, ultimately leading to greater muscle gains.

Better Overall Health

Aside from its benefits for muscle growth, incorporating cardio into your bulking routine also has numerous health benefits. Cardiovascular exercise has been linked to reducing the risk of heart disease, improving cholesterol levels, increasing bone density and boosting the immune system. By prioritizing overall health during your bulking phase, you’ll set yourself up for long-term success in achieving your fitness goals.

Improved Recovery Time

Bulking requires intense weightlifting sessions that can leave your muscles feeling fatigued and sore. However, by including some cardiovascular exercise in between weightlifting days, you can improve your body’s ability to recover. This is because cardio helps flush out lactic acid build-up in the muscles and promotes the delivery of nutrients and oxygen needed for muscle repair.

Better Body Composition

While bulking, it’s important to maintain a balance of building muscle without gaining excess fat. Incorporating cardio into your routine can help achieve this balance by burning excess calories and increasing muscle definition. With a better body composition, you’ll be able to achieve a more toned and lean physique.

Improved Mental Health

Cardiovascular exercise has been proven to improve mental health by reducing stress, anxiety and depression. Engaging in regular cardio sessions while bulking can not only improve your physical health but also have positive effects on your mental well-being. This will ultimately lead to a more positive outlook and motivation towards achieving your bulking goals.

Types of Cardio When Bulking

Now that we’ve established the benefits of doing cardio when bulking, let’s discuss the types of cardiovascular exercise that are best suited for this phase.

– High-Intensity Interval Training (HIIT) – This involves alternating between short bursts of intense exercise and intervals of rest or active recovery. HIIT is great for building endurance and burning calories.
– Low-Intensity Steady State (LISS) – LISS involves engaging in an activity at a steady pace for an extended period, such as jogging or cycling. This type of low-intensity cardio is ideal for improving overall health and promoting recovery.
– Plyometrics – These explosive movements such as jump squats, box jumps, and burpees also count as cardiovascular exercises. They are great for improving power and strength while also providing cardio benefits.

How Often Should You Do Cardio When Bulking

The frequency at which you perform cardiovascular exercise during your bulking phase ultimately depends on your specific goals and individual needs. However, it’s generally recommended to engage in at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week.

It’s important to listen to your body and avoid overdoing it. Doing too much cardio while bulking can lead to excessive calorie burning, hindering muscle growth. It’s also essential to schedule your cardio sessions in a way that doesn’t interfere with your weightlifting routine. For example, you could schedule cardio on alternate days or do it after weightlifting as a cool-down.

The Key is Balance

The key to successfully incorporating cardio into your bulking routine is finding the right balance. It’s crucial to monitor how much you’re eating and ensure you’re consuming enough calories and protein to support both muscle growth and cardiovascular health.

Additionally, consider incorporating different types of cardiovascular exercises into your routine, as each one offers unique benefits for muscle growth and overall health. Lastly, don’t be afraid to adjust the frequency and intensity of your cardio sessions based on how your body responds.

Final Thoughts

In conclusion, doing cardio when bulking is not only possible but also beneficial for achieving optimal results. Cardio offers numerous advantages such as

1. Can I do cardio while I’m in a bulking phase?
Yes, it is possible to do cardio while bulking. However, it’s important to find a balance between cardio and weightlifting to prevent excessive calorie burn and hinder muscle growth.

2. Will doing cardio affect my muscle gains during bulking?
Doing excessive cardio can lead to burning excess calories and make it difficult to gain weight and muscle during the bulking phase. It’s best to keep cardio sessions short and lower intensity while focusing on strength training for muscle growth.

3. What types of cardio are recommended during a bulking phase?
Low-intensity steady state (LISS) cardio, such as jogging or cycling, is recommended during bulking as it helps improve cardiovascular health without burning too many calories. High-intensity interval training (HIIT) should be avoided as it can lead to an increased calorie deficit.

4. How often should I incorporate cardio into my workouts during bulking?
The frequency of cardio sessions depends on your specific goals and how much muscle mass you want to gain. It’s generally recommended to limit cardio sessions to 1-2 times per week during the bulking phase, with each session lasting no more than 20-30 minutes.

5. Is it better to do cardio before or after weightlifting while bulking?
It’s generally recommended to do weightlifting first and then incorporate a short LISS cardio session after your workout. This ensures that you have maximum energy for lifting weights and still get the benefits of cardiovascular exercise without exhausting yourself.

6. Will doing more cardio help me bulk up faster?
No, doing more cardio will not help you bulk up faster. In fact, overdoing it on cardio can hinder your muscle gains by creating an excessive calorie deficit and burning away your hard-earned muscle. Strength training and proper nutrition are key for successful bulking, not excessive cardio.

In conclusion, the idea of whether or not one can do cardio when bulking has been a contentious topic within the fitness community. However, after examining various factors such as individual goals, training intensity and duration, and proper nutrition, it is clear that incorporating cardio while bulking can have numerous benefits.

Firstly, adding cardio to a bulking routine can improve cardiovascular health and endurance, which is vital for overall fitness and well-being. It can also help prevent excess fat gain during a bulk by increasing calorie burn and promoting more efficient nutrient partitioning.

Furthermore, incorporating low-impact cardio exercises such as walking or cycling can aid in recovery from intense weightlifting sessions. This can ultimately lead to better overall performance in the gym and potentially result in greater muscle gains.

However, it is crucial to note that the type of cardio and its frequency should be tailored to individual goals and training schedules. For those looking to bulk up significantly with minimal fat gain, limiting high-intensity cardio may be necessary. On the other hand, individuals aiming for a more balanced approach between muscle gain and fat loss may benefit from higher-intensity forms of cardio.

Ultimately, balance is key when it comes to implementing cardio during a bulk. Proper nutrition remains the most crucial factor in achieving success both in terms of

Author Profile

Avatar
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.