Breaking the Myth: Why Cardio is Essential for Bulking Success

AvatarByGenny Wilkinson Cardio

Are you currently on a bulking phase of your fitness journey and wondering if you should continue incorporating cardio into your routine? This is a common question among those looking to gain muscle mass, as cardio is often believed to hinder the process. However, the answer may not be as straightforward as you think. In this article, we will dive into the relationship between cardio and bulking and provide you with everything you need to know to make an informed decision on whether or not you should do cardio on a bulk. So, let’s lace up our shoes and explore this topic together.

The Importance of Cardiovascular Exercise

Cardio, short for cardiovascular exercise, is any form of physical activity that elevates your heart rate and gets your blood pumping. This type of exercise is crucial for maintaining a healthy and strong cardiovascular system. It has numerous benefits for the body, both physically and mentally. Some of these benefits include improved heart health, increased lung capacity, better circulation, increased energy levels, improved mental health, and weight management.

During cardiovascular exercise, your heart rate increases and stays elevated for an extended period. This causes the muscles to require more oxygen-rich blood to keep working. As a result, the heart has to pump faster to deliver this blood supply. With time, this makes the heart stronger and more efficient at pumping blood throughout the body. This is why cardio is often recommended as part of a healthy lifestyle.

What Is Bulking?

Bulking refers to a period in which an individual increases their calorie intake and engages in rigorous strength training exercises in order to gain muscle mass. The goal of bulking is to create a calorie surplus in order to provide the body with enough fuel to build new muscle tissue. This process often involves consuming more calories than one burns through their daily activities.

Should Cardio Be Included in a Bulk?

Many individuals may wonder if they should include cardiovascular exercise in their bulking routine. After all, won’t cardio burn all those extra calories needed for building muscle? The truth is that cardio can be beneficial during a bulk if done correctly.

When performed at low or moderate intensity levels (60-70% of maximum heart rate), cardio can actually help improve overall endurance and minimize fatigue during strength training sessions. This means you can potentially lift heavier weights or perform more sets without feeling exhausted.

Furthermore, incorporating cardio into your bulk can help prevent excessive fat gain by boosting your metabolism and increasing your calorie expenditure. By doing cardio, you can maintain a healthy body fat percentage while still gaining muscle mass.

The Best Types of Cardio for a Bulk

Not all types of cardio are created equal when it comes to bulking. Some forms of cardio may actually hinder your progress, while others can complement your bulking routine. Here are some recommended types of cardio for those looking to bulk:

Low-Intensity Steady-State (LISS) Cardio

LISS cardio refers to any steady-state exercise, such as jogging, cycling, or swimming, performed at a low to moderate intensity level for an extended period (usually 30-60 minutes). This type of cardio is best for bulking because it does not place too much stress on the body and can actually improve endurance and recovery.

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of high-intensity exercise separated by brief periods of rest. This type of cardio is more demanding on the body than LISS but can be more time-efficient and may help increase muscle mass due to its ability to stimulate the release of growth hormone.

Low-Impact Cardio

For those who are already lifting heavy weights during their bulk, incorporating low-impact forms of cardio such as swimming or rowing can give the joints and muscles a break from high impact activities like running or plyometrics. This will help prevent overtraining and reduce the risk of injuries.

How Often Should You Do Cardio on a Bulk?

The frequency at which you should do cardio during a bulk depends on various factors such as your fitness level, training goals, and time constraints. However, in general, it is recommended to perform cardio 2-4 times per week for optimal results.

If you are new to bulking and have limited time for exercise, aim for 2 sessions of LISS cardio per week. As you progress and become more adapted to your bulking routine, you can gradually increase the frequency and intensity of your cardio sessions.

Tips for Incorporating Cardio into Your Bulk

If you’ve decided to include cardio in your bulk, here are some tips to help you maximize its benefits while minimizing any potential setbacks:

1. Prioritize recovery

Make sure to give your body enough time to rest and recover between cardio and strength training sessions. This will help prevent overtraining and allow your muscles to repair and grow.

2. Fuel properly

Since bulking requires consuming more calories than usual, make sure to properly fuel your body before and after a cardio session. Aim for a carb-protein snack before cardio, and a post-workout meal that includes both protein and carbs to aid in muscle recovery.

3. Integrate cardio into your workouts

Rather than doing all of your cardio on separate days from strength training, try incorporating it into your workouts. For example, you can do a 10-minute warm-up on the treadmill before lifting weights or finish off a leg day with some cycling intervals.

The Benefits of Doing Cardio During a Bulk

When it comes to building muscle, the focus is often on strength training and lifting heavy weights. However, neglecting cardio during a bulk can actually hinder your progress and limit the potential gains you can achieve. While it may seem counterintuitive to do cardio while trying to bulk up, incorporating it into your routine can have numerous benefits.

First and foremost, doing cardio during a bulk can improve your overall cardiovascular health. This includes improving heart health, reducing the risk of heart disease, and increasing stamina and endurance. Furthermore, incorporating some form of cardio into your routine can also help with weight management by burning excess body fat.

In terms of muscle-building benefits, doing cardio during a bulk helps to improve blood flow and oxygen delivery to your muscles. This aids in recovery and can actually enhance muscle growth. Additionally, certain forms of cardio that engage multiple muscle groups simultaneously – such as rowing or cycling – can also provide an additional boost to your strength training efforts.

The Importance of Finding the Right Balance

While there are clear benefits to doing cardio while on a bulk, finding the right balance is key. Too much cardio can actually impede your progress by burning too many calories and making it difficult for you to consume enough calories to support muscle growth. On the other hand, not doing enough cardiovascular exercise can lead to decreased cardiovascular health and limit the potential benefits mentioned above.

So how do you strike the right balance? It ultimately depends on your specific fitness goals and individual body type. A good rule of thumb is to aim for 2-3 days of moderate intensity cardio per week for 20-30 minutes each session. This will help maintain cardiovascular health without negatively impacting muscle growth.

Additionally, focusing on low-impact forms of cardio – such as brisk walking or using an elliptical machine – can be beneficial during a bulk as they have less of an impact on muscle recovery. High-intensity forms of cardio, such as sprinting or high-intensity interval training (HIIT), can be incorporated in moderation, but should not be the main focus.

How to Incorporate Cardio Into Your Bulk Properly

When it comes to incorporating cardio into your bulk, timing is important. Ideally, you should do your cardio after your strength training session. This allows you to fully deplete your muscles and utilize the stored glycogen for energy during the cardio session. Additionally, doing so can also help improve blood flow and aid in muscle recovery.

It’s also important to properly fuel your body before and after a cardio session. Before your workout, make sure to consume some easily digestible carbohydrates – such as fruits – to provide energy for the exercise. Afterward, refueling with a small meal that includes protein and carbohydrates will help replenish your energy stores and support muscle growth.

When it comes to the type of cardio you choose, it’s best to incorporate a variety of different forms into your routine. This not only prevents boredom but also challenges your body in different ways and targets various muscle groups. For example, mixing in low-impact activities like swimming or cycling with higher intensity exercises like running or jumping rope can provide both cardiovascular and muscular benefits.

The Bottom Line: Cardio Can Enhance Your Bulking Journey

In conclusion, there are numerous benefits to incorporating moderate amounts of cardiovascular exercise into a bulking routine. Not only does it provide numerous health benefits, but it can also enhance muscle growth and support overall fitness goals. However, finding the right balance is crucial for success – too much or too little cardio can hinder progress. By properly timing and fueling your body for cardio sessions and incorporating a variety of activities into your routine, you can reap the rewards of doing cardio during a bulk while still achieving your desired muscle gains.

1. Is it necessary to do cardio while trying to bulk up my muscles?
– Yes, incorporating some form of cardio into your workout routine can be beneficial while on a bulk. It can help improve cardiovascular health, increase endurance and performance, and prevent excessive fat gain.

2. Will doing cardio hinder my muscle gains during a bulk?
– As long as you are maintaining a calorie surplus and prioritizing strength training, cardio should not significantly hinder your muscle gains. However, excessive amounts of cardio or intense intervals may potentially interfere with muscle growth.

3. What types of cardio exercises are recommended for bulking?
– Low-intensity steady state (LISS) activities like walking, jogging, cycling, or using the elliptical machine are best for maintaining cardiovascular health without putting too much strain on your muscles.

4. How often should I do cardio while on a bulk?
– The frequency of your cardio sessions will depend on your individual goals and current fitness level. As a general guide, 2-3 low to moderate-intensity cardio sessions per week can provide benefits without negatively impacting muscle growth.

5. Can I do HIIT workouts while bulking?
– High-intensity interval training (HIIT) can be effective for fat loss and improving cardiovascular fitness but may not be the best option for those solely focused on building muscle. If incorporating HIIT, it’s important to keep the intensity and duration in check to avoid too much stress on the body.

6. When is the best time to do cardio on a bulk?
– Some people prefer doing cardio after their weightlifting workout as it can help with recovery and cool down their body. Others prefer doing it on separate days or even in different sessions within the same day. Ultimately, find what works best for you and your schedule.

In conclusion, the decision to do cardio while on a bulk should be based on individual goals and preferences. While some may benefit from adding cardio to their routine during a bulk, others may find that it hinders their progress. It is important to remember that cardio does have numerous health benefits and can improve overall fitness levels, but it should not be seen as a necessary component of bulking.

When deciding whether or not to incorporate cardio into a bulk, one should consider their body composition goals, activity level outside of the gym, and nutrition plan. If muscle gain is the primary goal, prioritize resistance training and adequate calorie intake before adding in cardio. However, if maintaining cardiovascular health is a priority or if weight loss is desired alongside muscle gain, then incorporating some form of cardiovascular exercise can be beneficial.

Furthermore, it is essential to listen to your body and adjust accordingly. If feeling excessively fatigued or experiencing a plateau in progress, reducing or eliminating cardio may be necessary. On the other hand, if feeling energized and seeing positive results in terms of body composition and overall fitness, continue incorporating cardio into your routine.

It is also crucial to not view cardio as the only form of exercise during a bulk. Mixing up the types of workouts can prevent boredom and improve overall physical fitness

Author Profile

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Genny Wilkinson
Genny Wilkinson 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 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.