Crushing Myths: The Truth about Cardio on a Bulk

AvatarByGenny Wilkinson Priest

Attention all fitness enthusiasts! Are you currently on a bulking journey but hesitant to incorporate cardio into your routine? The age-old question of “can you do cardio on a bulk” has sparked endless debates among the fitness community. Some argue that cardio will hinder muscle growth while others believe it is essential for maintaining overall health and fitness. So, the big question remains: can cardio and bulking go hand in hand? In this article, we will dive into the science behind both training methods and provide you with everything you need to know about incorporating cardio into your bulking journey. Get ready to bust some myths and discover the truth about doing cardio on a bulk!

Understanding Cardio and its Role in Bulking

Cardio, short for cardiovascular exercise, is any type of physical activity that increases your heart rate and works your muscles. It can include running, cycling, swimming, or any other activity that gets your heart pumping. On the other hand, bulking is a nutritional and training strategy used by athletes and bodybuilders to gain muscle mass. It involves consuming a surplus of calories and performing resistance training to build strength and increase muscle size.

Many people believe that cardio and bulking are incompatible – that cardio impedes muscle gains. This misconception often causes individuals to avoid cardio altogether while trying to bulk up. However, the truth is that it all depends on how you structure your workouts and how much cardio you do.

The Benefits of Cardio During a Bulking Phase

Contrary to popular belief, incorporating cardio into your bulking plan can actually provide numerous benefits. Here are some reasons why:

1. Helps Maintain Cardiovascular Health

While bulking may not seem like the ideal time to focus on cardiovascular health, it is still an essential aspect of overall well-being. Engaging in regular cardio exercises helps improve blood circulation and keeps your heart healthy. This is especially important as bulking requires a higher intake of calories and protein which can put added stress on the cardiovascular system.

2. Supports Muscle Growth

Cardiovascular exercise increases blood flow throughout the body, delivering oxygen and nutrients to your muscles more efficiently. This means that doing cardio before or after weight training sessions can help in muscle recovery by aiding transportation of nutrients to the muscles where they are needed most.

A study published in the Journal of Applied Physiology found a positive correlation between aerobic training (cardio) and muscular hypertrophy (muscle growth). The researchers concluded that aerobic exercise could help support muscle growth by promoting adaptations in the trained muscles.

3. Improves Endurance

Performing cardio exercises regularly can improve your cardiovascular conditioning and endurance, allowing you to train harder and longer in the gym. This increased endurance translates to more intense weight training sessions, eventually leading to strength and muscle gains.

4. Aids in Fat Loss

One of the main concerns of individuals during a bulking phase is gaining excess body fat along with muscle mass. Incorporating cardio into your routine can help prevent this by burning extra calories and keeping your body fat percentage in check.

A balance between calorie intake and expenditure is crucial for successful bulking, and cardio can aid in this balance by increasing caloric expenditure.

The Drawbacks of Cardio on a Bulk

While incorporating cardio into a bulk has its benefits, there are also some potential drawbacks that need to be considered.

1. Increased Caloric Expenditure

Since the focus of a bulking phase is usually on consuming a surplus of calories to support muscle growth, adding cardio into the mix can increase caloric expenditure and potentially hinder progress if not accounted for properly. It is essential to monitor calorie intake and adjust it accordingly when adding cardio to a bulk.

2. Muscle Breakdown

Excessive amounts of cardio – especially long-duration steady-state cardio – can lead to muscle breakdown due to the stress it places on the body. This breakdown can counteract the gains made through weight training.

It is crucial to find a balance between weight training and cardiovascular exercise to prevent excessive muscle breakdown during a bulk.

Tips for Incorporating Cardio into a Bulking Phase

If you are looking to add some cardio into your bulking routine, here are some tips that can help you maximize its benefits while minimizing potential drawbacks:

1. Choose the Right Type of Cardio

Not all cardio exercises are created equal, and some may be more beneficial for a bulking phase than others. High-intensity interval training (HIIT) is a popular choice as it involves short bursts of intense activity followed by periods of rest. This type of cardio can burn calories and improve cardiovascular health without being too time-consuming or causing excessive strain on the body.

Another effective option is resistance training circuits that involve both weight training and cardio exercises in one session. This can help save time while still providing the benefits of both types of exercise.

2. Keep it Short and Sweet

As mentioned earlier, long-duration steady-state cardio can lead to muscle breakdown and hinder progress during a bulk. Therefore, it is best to keep your cardio sessions short – no more than 30 minutes – and limit them to 2-3 times per week.

3. Schedule It Wisely

The timing of your cardio sessions can also play a significant role in its impact on your bulking progress. Doing cardio before weight training can deplete your energy levels, affecting the quality of your lifting session. On the other hand, doing it after weight training may not have as significant an impact on

What is Bulking and Why is it Important?

In the fitness world, bulking is a term commonly used to describe a phase of training where an individual aims to gain muscle mass by consuming more calories than they burn. This process involves weight lifting, increasing caloric intake, and implementing specific training techniques that target muscle growth.

Bulking is an essential step for anyone looking to build a muscular physique. It allows you to significantly increase your strength, size, and muscle definition. When done correctly, bulking can help you achieve the body you have always dreamed of.

Can You Do Cardio on a Bulk?

There is often a misconception that cardio should be avoided during a bulk. Many people believe that cardio hinders muscle growth and can prevent gains. However, this is simply not true.

The truth is that cardio can be beneficial during a bulking phase if used correctly. While excessive amounts of cardiovascular exercise can lead to muscle loss, incorporating cardio strategically into your training program can actually enhance your bulking results.

The Benefits of Cardio during Bulking

Firstly, performing cardiovascular exercise can help improve heart health and increase stamina. This means you will be able to work out at a higher intensity for longer periods, leading to better overall performance in the gym.

Additionally, implementing moderate amounts of cardio while bulking can also help control body fat levels. By keeping body fat levels in check, it allows for more focused and efficient muscle building efforts.

Moreover, incorporating cardiovascular exercise into your bulk also helps prevent fat gain from excessive calorie consumption. By burning additional calories through cardio sessions, you give yourself more room for nutrient-dense foods without worrying about gaining excess fat.

How Often Should You Do Cardio while Bulking?

The key to getting the most out of your cardio sessions while bulking is finding the right balance. If you are solely focused on gaining mass, then performing cardio 2-3 times a week for 20-30 minutes is sufficient.

However, if your goal is to maintain lower body fat levels while building muscle, then incorporating cardio 3-4 times a week for 30-45 minutes would be more beneficial.

It is also important to note that the type of cardio you do can make a significant difference. Low-intensity steady-state (LISS) cardio, such as walking or jogging, is better suited for a bulk as it does not interfere with muscle recovery and growth.

On the other hand, high-intensity interval training (HIIT) should be avoided as it can significantly impact recovery time and potentially hinder progress.

Tips for Incorporating Cardio into Your Bulking Routine

To reap the full benefits of cardio while bulking, here are some tips to keep in mind:

1. Schedule your cardio sessions on separate days from weight lifting workouts.
2. If doing cardio on the same day as lifting, prioritize weight training first.
3. Avoid excessive amounts of cardio to prevent burning too many calories.
4. Stick to low-intensity forms of cardio such as walking, cycling, or swimming.
5. Keep HIIT sessions for cutting phases when trying to lower body fat levels.

Additional Considerations

While incorporating cardio into your bulking routine can have numerous benefits, there are some additional factors to consider.

Firstly, make sure you are consuming enough calories and protein to facilitate muscle growth. Cardio can burn a significant number of calories which may lead to an overall deficit if not accounted for in your nutrition plan.

Also, ensure you are getting enough rest and recovery time between workouts and cardio sessions. Adequate rest is essential for muscle repair and growth during bulking phases.

Finally, listen to your body. If you find that too much or intense cardio is hindering your progress or causing fatigue, then adjust accordingly. Everyone’s body is different, so it is important to find what works best for you.

In conclusion, incorporating cardio into your bulking routine can have numerous benefits if done correctly. It can improve overall performance, control body fat levels, and prevent excessive weight gain.

Remember to strike a balance between cardio and weight lifting, prioritize low-intensity forms of cardio and listen to your body. By implementing these tips, you can maximize the results of your bulking phase and achieve your desired physique.

1. Is it possible to do cardio while on a bulk?
Yes, it is possible to do cardio while on a bulk. In fact, incorporating some form of cardio into your routine can have several benefits for both your physical and mental health.

2. Will doing cardio affect my gains during a bulk?
It is unlikely that moderate amounts of cardio will negatively impact your muscle gains during a bulk. However, excessive amounts or intensity of cardio may interfere with muscle growth.

3. How much cardio should I do while on a bulk?
The amount of cardio you should do while on a bulk will depend on individual goals and preferences. Generally, 2-3 days of moderate intensity cardio for about 20-30 minutes each session is recommended to maintain cardiovascular health without compromising muscle gains.

4. What are the best types of cardio to do while on a bulk?
Low-impact forms of cardio such as walking, cycling, and swimming are the most beneficial for those looking to maintain muscle mass during a bulk. High-intensity interval training (HIIT) may also be incorporated in moderation.

5. Should I do fasted cardio while on a bulk?
While fasted cardio may be useful for fat loss, it is not recommended while on a bulk as it can potentially lead to muscle breakdown due to the lack of easily accessible energy sources.

6. Can I still make progress in my bulking phase if I skip or limit my cardio sessions?
Yes, you can still make progress in your bulking phase if you choose to limit or skip your cardio sessions. However, keep in mind that incorporating some form of cardiovascular exercise has several health benefits and can help improve overall fitness levels. It is ultimately up to personal preference and goals whether or not to include cardio in a bulking routine.

In conclusion, the topic of whether or not one can do cardio on a bulk has been a subject of much debate and confusion among fitness enthusiasts. After examining various factors such as body type, goals, and training intensity, it is clear that incorporating cardio into a bulk phase can have both benefits and drawbacks.

On one hand, adding cardio to a bulk can aid in maintaining cardiovascular health, improve endurance and help with fat loss. But on the other hand, excessive cardio may hinder muscle growth and potentially lead to overtraining, ultimately hindering progress.

Ultimately, the decision to include cardio in a bulk should be based on individual preferences and goals. It is important to strike the right balance between strength training and cardio to achieve optimal results. This may involve incorporating low-intensity steady-state cardio or high-intensity interval training at appropriate frequencies and durations.

Moreover, proper nutrition and rest are crucial for muscle growth during a bulk. Adequate calorie intake and rest are necessary to fuel the body’s recovery process after intense workouts.

In summary, while doing cardio on a bulk may not be essential for everyone, it can bring various benefits if done in moderation. It is important to prioritize individual goals and choose an approach that aligns with them while also paying attention to recovery. As with any fitness

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.