Breaking the Bulking Myth: The Surprising Answer to ‘Should I Do Cardio If I’m Bulking?’

AvatarByGenny Wilkinson Priest

Have you ever found yourself asking the question, “Should I do cardio if I’m bulking?” If you’re someone who is trying to bulk up and gain muscle mass, you may have been told to stay away from cardio in order to avoid burning valuable calories. However, there’s some debate surrounding the role of cardiovascular exercise during a bulk. In this article, we’ll dive into the pros and cons of incorporating cardio into your bulking routine, so you can make an informed decision on whether or not it’s right for you.

The Importance of Cardio in a Bulking Phase

When it comes to building muscle, one of the most popular and effective methods is bulking. This is the process of consuming more calories than you burn in order to gain weight and increase muscle mass. However, some people often wonder if they should continue doing cardio while in a bulking phase. The truth is, cardio can actually be beneficial during this phase and should not be neglected. In this article, we will discuss the importance of cardio in a bulking phase and how it can aid in your muscle building journey.

Cardio and Its Effect on Muscle Gain

Many people associate cardio with weight loss or cutting phases, but it also has benefits for those trying to build muscle. Cardio exercises, such as running, cycling, or swimming, improve cardiovascular health and endurance by improving circulation and strengthening the heart. This can positively impact your overall performance during workouts and improve muscular endurance.

In addition, cardio can also aid in recovery by increasing blood flow to the muscles. During intense weightlifting sessions, muscles can become fatigued due to the accumulation of lactic acid. Cardiovascular exercises help remove this waste product from the body more efficiently through increased blood flow which can aid in recovery.

Maintaining a Lean Physique

One concern that people have when they think about doing cardio while bulking is that it will hinder their gains by burning off excess calories. However, incorporating cardiovascular exercises into your routine does not necessarily mean that you will lose muscle mass. In fact, performing moderate amounts of cardio can help maintain a lean physique during a bulking phase.

This is because when you are consuming more calories than you expend during a bulk, there is a possibility that some of those calories may be stored as fat instead of being used to build muscle. By doing cardio, you are burning off some of those excess calories and preventing fat gain. Therefore, incorporating cardio during a bulking phase can actually result in a more shredded and defined physique.

Types of Cardio for Bulking

There are various types of cardio exercises that you can incorporate into your workout routine during a bulking phase. The key is to choose activities that are not too intense and do not burn excessive amounts of calories. High-intensity forms of cardio, such as sprinting or HIIT workouts, should be avoided as they may hinder muscle growth.

Instead, opt for moderate-intensity forms of cardio such as steady-state jogging or cycling for 20-30 minutes at a time. These exercises will still provide cardiovascular benefits without risking muscle loss.

Avoiding Excessive Cardio

While incorporating cardio into your bulking phase can be beneficial, it is important to remember that too much cardio can have negative effects on muscle growth. Doing excessive amounts of intense cardio on top of your weightlifting routine can result in excess calorie burn and hinder your progress.

The amount and type of cardio you perform should be tailored to your individual goals and body’s needs. Most people will see benefits from adding 2-3 sessions of moderate-intensity cardio per week while bulking.

The Bottom Line

In conclusion, incorporating cardio into a bulking phase is highly beneficial for maintaining overall health, aiding in recovery, and promoting a lean physique. However, the type and amount of cardio should be carefully considered to avoid hindering muscle growth. Adding moderate-intensity forms of cardio 2-3 times per week is generally recommended for those looking to build muscle while maintaining cardiovascular fitness.

Remember, consistency is key when it comes to achieving your fitness goals. By finding a balance between weightlifting and cardio, you can maximize your muscle gains while maintaining a healthy and strong cardiovascular system.

Why Incorporating Cardiovascular Exercise is Important during Bulking

Bulking, the process of actively increasing muscle mass and gaining weight, is a common goal for many individuals looking to improve their physique. However, there is often a misconception that bulking solely involves resistance training and avoiding cardio at all costs. While it is true that strength training is crucial for building muscle, it is equally important to incorporate cardiovascular exercise into your routine, even when bulking.

First and foremost, including cardio in your bulking program can help improve your overall cardiovascular health. Resistance training typically focuses on isolated muscle groups, while cardiovascular exercise targets the heart and lungs. Regular cardio sessions can help strengthen these vital organs and improve their efficiency.

Along with improved cardiovascular health, incorporating cardio can also provide numerous other benefits. It can increase your endurance and stamina, allowing you to train harder and longer during resistance workouts. This translates into being able to lift heavier weights for a longer period of time, ultimately leading to faster muscle growth.

In addition to improved endurance, cardio can also aid in recovery during bulking. The increased blood flow from cardiovascular exercise helps deliver oxygen-rich blood and nutrients to muscles that have been worked during resistance training. This not only speeds up the recovery process but also reduces soreness so you can get back in the gym sooner.

One of the most significant benefits of incorporating cardio during bulking is its ability to regulate body fat percentage. While bulking requires a caloric surplus to gain weight and build muscle, it’s easy to overshoot and accumulate excess body fat as well. Cardio helps burn off excess calories consumed during bulking so that you can maintain a healthy balance between muscle gain and fat loss.

Some may argue that adding cardio during bulking could hinder gains by burning off precious calories needed for muscle growth. However, this can easily be countered by adjusting your caloric intake accordingly. By keeping track of your calorie intake and expenditure, you can ensure that you are still in a surplus while incorporating cardio into your routine.

The Best Types of Cardio for Bulking

When it comes to cardio during bulking, not all types of exercise are created equal. Some forms of cardiovascular exercise may be more beneficial than others for supporting muscle growth. Here are some suggestions for the best types of cardio to incorporate into your bulking program:

1. High-Intensity Interval Training (HIIT) – This form of cardio alternates between short bursts of intense exercise and brief periods of rest. It has been shown to be effective in burning fat while preserving muscle mass, making it an ideal option for those looking to bulk.

2. Low-Intensity Steady State (LISS) – This type of cardio involves maintaining a steady, moderate pace for an extended period. LISS can help improve cardiovascular health and aid in recovery without cutting into precious calories needed for muscle growth.

3. Incline Walking or Running – Adding an incline to your walks or runs can increase the intensity and help build lower body strength while also improving cardiovascular health.

4. Cycling – Whether it’s outdoor cycling or indoor cycling on a stationary bike, this low-impact activity is an excellent way to incorporate cardio into your routine without putting too much stress on your joints.

Remember, the best type of cardio is one that you enjoy and will stick with consistently. So choose activities that you find enjoyable and switch it up every now and then to keep things interesting!

How Often Should You Do Cardio while Bulking?

The frequency at which you should incorporate cardio into your bulking program will depend on various factors such as your goals, current fitness level, and training volume. Here are some guidelines to help you decide how often you should do cardio while bulking:

1. Beginners who are new to fitness may benefit from incorporating 2-3 days of cardio per week into their routine.

2. Individuals looking to increase cardiovascular endurance and improve overall health may do well with 3-5 days of cardio per week.

3. For those with a primary goal of building muscle, it is recommended to limit cardio to 1-2 days per week, as long sessions or too much cardio can impede muscle growth.

Ultimately, the key is to find a balance that works for your specific situation and goals. If you find that doing too much cardio starts to affect your performance in resistance training, then it may be time to scale back. And if you are not seeing the desired results from your bulking efforts, increasing the frequency of your cardio sessions may help burn off excess fat and reveal the muscle gains underneath.

Tips for Incorporating Cardio into Your Bulking Program

Now that we’ve established why cardio is an essential component of bulking let’s discuss a few tips for successfully adding it to your routine:

1. Don’t do cardio on the same day as heavy resistance training – Since heavy strength training demands a lot from your muscles, it’s best to avoid doing intense cardio on the same day.

2. Consider doing fasted cardio – Fasted cardio involves doing

1. Should I do cardio while bulking?
Yes, incorporating some cardio into your bulking routine can help maintain a healthy level of cardiovascular fitness and improve overall health.

2. Will doing cardio affect my muscle gains?
As long as you’re consuming enough calories and protein to support muscle growth, doing moderate amounts of cardio should not significantly impact your muscle gains.

3. How much cardio should I do while bulking?
The amount of cardio you do should depend on your goals and how much time you have available. Generally, 2-3 sessions a week of 20-30 minutes is sufficient for maintaining cardiovascular fitness.

4. Can I still bulk without doing any cardio?
Yes, it is possible to bulk without incorporating any cardio into your routine. However, adding in some form of cardiovascular exercise can still have numerous health benefits.

5. When is the best time to do cardio while bulking?
The timing of your cardio sessions should depend on your personal preferences and schedule. Some people prefer fasted morning workouts, while others find it more convenient to do their cardio after their weightlifting session.

6. What type of cardio is best for bulking?
Low-intensity steady-state (LISS) cardio exercises such as walking, cycling or swimming are typically ideal for those who are looking to bulk while still incorporating some form of cardiovascular exercise into their routine.

In conclusion, the question of whether or not to do cardio while bulking is a highly debated topic in the fitness world. While some argue that cardio can hinder muscle gains, others believe it is an essential aspect of a well-rounded workout routine. After examining the various perspectives and research on this topic, it can be concluded that the answer is not black and white.

Firstly, it is important to note that genetics and individual goals play a significant role in determining the need for cardio during a bulking phase. Some people have a natural predisposition to gain muscle easily and may not need as much cardio as others to reach their desired physique. Similarly, those with weight loss goals may choose to incorporate more cardio into their routine during a bulk.

Secondly, research has shown that moderate amounts of cardio can actually enhance muscle growth by improving nutrient delivery and increasing insulin sensitivity. This means that incorporating low-to-moderate intensity cardio sessions a few times per week could potentially aid in building lean muscle mass.

On the other hand, excessive amounts of high-intensity cardio can have negative effects on muscle growth by depleting glycogen stores and increasing stress hormone levels. In this case, it is crucial to strike a balance between incorporating enough cardiovascular exercise for overall health and maintaining optimal conditions for

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.