Cardio vs. Gains: The Ultimate Debate – Should You Do Cardio On A Bulk?

AvatarByGenny Wilkinson Priest

Are you currently trying to bulk up and build muscle? If so, then you’ve probably been told to focus on strength training and avoid cardio at all costs. After all, cardio burns calories and can hinder weight gain, right? Well, not necessarily. Despite what some may believe, incorporating cardio into your bulking routine can actually have its benefits. In this article, we’ll dive into the age-old question of whether or not you should do cardio while on a bulk and provide you with all the information you need to make an informed decision. So let’s lace up our running shoes and get ready to uncover the truth about cardio during a bulk.

Many individuals who are focusing on building muscle through a bulk often wonder if they should continue with their usual cardiovascular routine. This is a valid concern as many believe that cardio can hinder muscle growth. However, the answer to whether you should do cardio on a bulk is not a simple yes or no. There are various factors to consider, and it ultimately depends on your goals and priorities.

Understanding Cardiovascular Exercise

Cardiovascular exercise, also known as cardio or aerobic exercise, is any physical activity that increases the heart rate and improves the efficiency of your lungs and circulatory system. This type of exercise includes activities such as running, cycling, swimming, and rowing. The goal of cardio is to improve your endurance and overall cardiovascular health.

When it comes to building muscle, most individuals tend to focus on weightlifting and resistance training. However, incorporating cardio into your routine can offer numerous benefits such as improved heart health, increased stamina, and improved recovery time after strength training sessions.

Muscle Growth vs. Fat Loss

One of the main concerns when it comes to doing cardio while on a bulk is that it may hinder muscle growth by burning too many calories. While it is true that cardio burns calories, its impact on muscle growth depends greatly on the type of cardio you are doing and the intensity at which you are doing it.

Low-intensity steady-state (LISS) cardio such as jogging or steady cycling burns fewer calories compared to high-intensity interval training (HIIT) workouts. LISS is typically done for longer periods at a moderate intensity while HIIT involves shorter bursts of high-intensity exercise followed by periods of rest.

If your main goal during a bulk is to gain muscle mass, then burning extra calories through LISS may not have a significant impact on your progress. However, incorporating HIIT into your routine may impede muscle growth as it requires more energy and can put stress on your muscles.

On the other hand, if you are also aiming to lose some body fat while bulking, then including some form of cardio, particularly HIIT, can be beneficial. By incorporating cardio into your routine, you can create a calorie deficit and utilize the excess calories from your bulk for muscle growth.

The Role of Nutrition

Whether or not you should do cardio on a bulk also depends on your nutrition plan. If you are eating in a calorie surplus, which is necessary for muscle growth, then doing moderate amounts of cardio may not affect your overall progress. However, if you are in a very strict calorie surplus and doing high amounts of cardio, it may hinder muscle growth.

Similarly, if you are not consuming enough calories to support muscle growth but still doing high-intensity cardio, it may lead to loss of muscle mass as your body turns to muscles for energy. It is essential to find a balance between nutrition and exercise to achieve optimal results.

Cardio and Recovery

Besides improving cardiovascular health and burning calories, incorporating cardio into your routine can also help improve recovery time between strength training sessions. Low-intensity cardio helps increase blood flow and delivers nutrients to muscles that need repair after intense workouts.

Furthermore, cardiovascular exercise improves lung capacity and strengthens the heart. This allows for greater endurance during workouts and increases the amount of oxygen delivered to working muscles. This increased oxygen supply helps reduce fatigue and promote faster recovery.

Conclusion

In conclusion, whether or not you should do cardio on a bulk depends on various factors such as your goals, nutrition plan, the type of cardio you are doing, and its intensity. Moderate amounts of low-intensity steady-state (LISS) cardio may not impact muscle growth significantly but can be beneficial for overall health and recovery.

On the other hand, high-intensity cardio can impede muscle growth, so it is important to find a balance and not overdo it. Cardio also plays a role in creating a calorie deficit if you are looking to lose fat while bulking.

To sum it up, incorporating some form of cardio into your bulking routine can have numerous benefits, but it is essential to understand how it affects your body and adjust accordingly to achieve your fitness goals.

The Importance of Cardio on a Bulk

Cardiovascular exercise, commonly known as cardio, is a type of physical activity that increases your heart rate and works your heart and lungs. Many people associate cardio with weight loss and toning, but it also has numerous benefits for those looking to bulk up. In fact, incorporating cardio into your routine while bulking can enhance your results and overall performance. Let’s explore the importance of cardio on a bulk.

Increases Caloric Expenditure

When you are in a caloric surplus to support muscle growth, you may also be consuming more calories than needed for your daily activities. This can lead to excess energy being stored as fat. However, incorporating cardio into your routine can help offset this excess caloric intake by burning more calories. This results in a higher caloric expenditure and prevents unwanted fat gain while bulking.

Improves Cardiovascular Health

While bulking focuses on building muscle mass, it’s important not to neglect the health of your heart. Regular cardiovascular exercise strengthens your heart muscle and improves its ability to pump blood and oxygen throughout the body. This can increase endurance and overall cardiovascular health, allowing you to train harder and longer during weightlifting sessions.

Promotes Faster Recovery

Heavy lifting during a bulk can put a lot of strain on the muscles causing fatigue and soreness. Incorporating low-intensity steady-state (LISS) or high-intensity interval training (HIIT) can help improve blood flow to the muscles, delivering essential nutrients and oxygen needed for recovery. This allows you to bounce back faster from intense weightlifting sessions, leading to better performance in the gym.

Enhances Muscle Definition

Building muscle requires a strategic balance of protein consumption, strength training, and proper rest. However, incorporating regular cardio sessions into your bulking routine can also help with muscle definition. Cardio helps to reduce body fat while preserving muscle mass, providing a more defined and toned appearance.

Prevents Plateaus

When you are in a caloric surplus and consistently lifting heavy weights, your body can adapt to this routine and eventually reach a plateau. This means that your progress in gaining muscle mass slows down or stops altogether. Incorporating cardio into your bulk can help prevent these plateaus by adding variety to your routine and keeping your body challenged.

Improves Overall Performance

Cardio is crucial for athletes and fitness enthusiasts alike. It helps to build endurance, speed, and strength, all of which contribute to overall performance. By incorporating regular cardio into your bulking routine, you can improve your physical abilities and become stronger, faster, and more efficient in the gym.

The Right Type of Cardio during a Bulk

When it comes to cardio on a bulk, not all forms are created equal. The type of cardio you choose can impact your muscle-building goals. Here are some types of cardiovascular exercises that are ideal for bulking:

Low-Intensity Steady State (LISS) Cardio

LISS cardio involves performing an activity at a medium intensity level for an extended period of time without any breaks. Examples include jogging, cycling, swimming, or using the elliptical machine at a steady pace for 30 minutes or more. LISS is great for maintaining heart health, burning calories without excessive fatigue, and promoting recovery.

High-Intensity Interval Training (HIIT)

As the name suggests, HIIT involves alternating short periods of high-intensity exercise with periods of rest or lower intensity activity. This type of cardio is known to burn fat quickly while also building endurance and strength. However, as HIIT is very intense and taxing on the body, it is not recommended to do it too frequently, especially during a bulk where your body is already under stress from heavy lifting.

Moderate Intensity Cardio

Moderate intensity cardio falls between LISS and HIIT. This type of cardio involves exercising at a moderate pace, such as a brisk walk or jog, for a set amount of time. It’s an excellent option for those who want to increase their caloric expenditure without overdoing it on intensity. It also allows for easier recovery compared to HIIT and can be done more frequently throughout the week.

Cardio and Bulking: Finding the Right Balance

While incorporating cardio into your bulking routine can have numerous benefits, it’s essential to find the right balance. Doing excessive amounts of cardio can hinder muscle growth and lead to fatigue. On the other hand, not doing any cardio at all can result in excess fat gain. The key is to find a balance that works for you.

A general rule of thumb is to aim for 1-3 days of cardio per week while bulking. However, this may vary depending on your individual goals and body composition. If you are mainly focusing on building muscle mass and are in a caloric

Q: What does it mean to “bulk” in fitness terms?
A: Bulking is a phase in bodybuilding or weight training where individuals aim to gain muscle mass and strength by consuming excess calories and engaging in resistance training.

Q: Is cardio necessary during a bulk?
AA: It depends on your fitness goals. If your main focus is building muscle, then cardio is not essential. However, if you want to maintain cardiovascular health and endurance, including some form of cardio would be beneficial.

Q: Will doing cardio hinder muscle gains during a bulk?
A: It can potentially hinder muscle gains if not done correctly. Excessive amounts of high-intensity cardio can lead to an increased calorie burn and interfere with the surplus of calories needed for muscle growth. Opting for low-intensity cardio or incorporating shorter sessions can prevent this issue.

Q: Can I still do some form of cardio while bulking?
A: Yes, you can incorporate moderate amounts of low-intensity steady-state (LISS) cardio or high-intensity interval training (HIIT) into your routine while bulking. Just be mindful of the type and duration so as not to overdo it.

Q: How many days per week should I do cardio during a bulk?
A: This varies depending on your goals and individual factors such as fitness level and recovery time. Generally, 2-3 days of LISS or 1-2 days of HIIT per week are recommended when bulking for optimal results.

Q: Can I do more intense or longer cardio sessions during a bulk if I increase calorie intake?
A: While increasing calorie intake can provide more energy for intense workouts, it is still important to balance it out with proper rest and recovery. Doing too much intense or long-duration cardio can still interfere with muscle gains, so it’s important to listen to your body and not push yourself too hard.

In conclusion, the question of whether one should do cardio on a bulk is a highly debated topic among fitness enthusiasts. While some argue that cardio should be completely avoided during a bulk to maximize muscle and strength gains, others believe that incorporating low-intensity cardio can support overall health and improve body composition.

After carefully examining both perspectives, it is clear that the answer is not black and white. It ultimately depends on individual goals, preferences, and current physical condition. For those who prioritize pure muscle mass and strength, limiting or avoiding cardio during a bulk may be the most beneficial approach. However, for those looking to maintain cardiovascular health and prevent excessive fat gain while bulking, incorporating low-intensity cardio may prove to be advantageous.

It is important to note that doing too much cardio or high-intensity training during a bulk can have negative impacts on muscle growth and recovery. Therefore, finding a balance between weightlifting and cardiovascular exercises is crucial for achieving optimal results.

Furthermore, it is essential to listen to one’s body and continually adjust training plans based on personal progress. Whether it’s adding in some light jogging or cycling during rest days or implementing high-intensity interval training (HIIT) once a week, incorporating various forms of cardio can have significant benefits.

In conclusion, there is no

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.