Cardio and Bulking: Debunking the Myth of ‘Should I Do Both?’

AvatarByGenny Wilkinson Priest

Finding the perfect balance between building muscle and losing fat can be a daunting task for those looking to bulk up. And when it comes to cardio, many questions arise – should I do cardio when bulking? Will it hinder my muscle gains? Is it necessary for overall health and fitness? In this article, we’ll delve into the controversial topic of whether or not cardio should be incorporated into a bulking routine. We’ll unravel the myths and facts surrounding cardio during a muscle-building phase and provide you with all the information you need to make an informed decision. So if you’re ready to separate fact from fiction and discover the truth about cardio when bulking, keep reading.

What is Cardio and Bulking?

Cardio and bulking are two terms commonly used in the fitness world. But what do they actually mean? Cardio refers to any type of exercise that increases your heart rate and breathing, such as running, cycling, or swimming. It is typically associated with weight loss and improving cardiovascular health. On the other hand, bulking is a term used in bodybuilding and refers to a phase of training where individuals aim to gain muscle mass.

The Importance of Cardio While Bulking

There is a common belief that cardio should be avoided while bulking as it may interfere with muscle growth. While it is true that too much cardio can hinder muscle growth, incorporating some form of cardio into your routine can have its benefits while bulking.

Firstly, performing regular cardiovascular exercise can help improve heart health. As we know, resistance training during the bulking phase involves lifting heavy weights which can put a strain on our hearts. Doing some form of cardio will help strengthen our hearts and keep them healthy, reducing the risk of cardiovascular diseases.

Moreover, incorporating cardio into your workout routine can help improve overall endurance and stamina. This can be hugely beneficial when lifting heavy weights during the bulking phase as it allows you to train for longer periods at a higher intensity. The increased endurance will also come in handy when performing compound exercises like squats or deadlifts.

Types of Cardio for Bulking

When it comes to choosing the right type of cardio for bulking, there are a few options to consider. The most popular forms include steady-state cardio (SSC) and high-intensity interval training (HIIT).

Steady-state cardio involves performing an activity at a consistent intensity for an extended period – typically around 30-60 minutes. This is often preferred by those looking to burn calories without putting too much stress on their body. It can be done in the form of jogging, cycling, swimming, or even brisk walking.

High-intensity interval training, on the other hand, involves alternating between short bursts of high-intensity exercise and periods of rest or lower intensity activity. This type of cardio is great for increasing heart rate and burning more calories in a shorter amount of time. Some popular HIIT exercises include sprints, burpees, jump squats, etc.

How Much Cardio Should You Do When Bulking?

The amount of cardio you should do while bulking will depend on your individual goals and preferences. Generally, it is recommended to aim for 2-3 sessions of cardio per week when bulking. However, this can be adjusted according to your specific needs and schedule.

If your main goal is muscle gain and you are worried about losing too much weight from incorporating cardio into your routine, start with just 1-2 sessions per week with moderate intensity. As you progress and become more comfortable with it, you can slowly increase the frequency or intensity.

Tips for Cardio While Bulking

While doing cardio during the bulking phase can have its benefits, there are some tips to keep in mind to make sure it does not interfere with your muscle growth:

1. Keep sessions short: When performing cardio during a bulking phase, it is important to keep sessions short – no more than 30 minutes per session. This will prevent excessive calorie-burning that may hinder muscle growth.

2. Prioritize recovery: Although cardio can improve endurance and stamina, it is still an additional form of exercise that requires recovery time. Make sure to schedule rest days between workouts to allow your body to heal and repair.

3. Adjust diet accordingly: When incorporating cardio into your routine while bulking, it is essential to adjust your diet accordingly. Adequate intake of protein and carbohydrates is necessary to support muscle growth and prevent muscle loss.

4. Balance intensity: If you choose to do HIIT, make sure to balance the intensity of your workouts. If your weight training sessions are already intense, consider lowering the intensity of your cardio so that they complement each other.

In conclusion, incorporating some form of cardio into your routine while bulking can have its benefits. It can improve heart health, increase endurance, and help burn additional calories. However, it is crucial to find the right balance and not overdo it as it may interfere with muscle growth. Ultimately, the amount and type of cardio you choose will depend on your personal goals and preferences. Be sure to listen to your body and make adjustments as needed to achieve optimal results while bulking.

The Importance of Cardio in a Bulking Phase

Cardio, or cardiovascular exercise, is often associated with weight loss and shedding excess fat. However, it also has numerous benefits for those who are looking to bulk up and build muscle. Many people wonder if they should incorporate cardio into their workouts when they are in a bulking phase. The answer to this question is not as simple as a yes or no, but rather depends on individual goals and preferences.

Firstly, let’s clarify what exactly we mean by “bulking”. Bulking is the process of deliberately consuming more calories than your body needs in order to gain weight and increase muscle mass. This is often part of a bodybuilding or strength training program. When bulking, the aim is to put on lean muscle mass while minimizing fat gain. This is where the role of cardio comes in.

Cardiovascular exercise involves activities such as running, cycling, swimming, and rowing. It gets your heart rate up and increases blood flow throughout your body. This results in improved cardiovascular health as well as increased endurance and stamina. But how exactly can cardio benefit you during a bulking phase?

One of the main benefits of incorporating cardio into your routine during a bulking phase is increased calorie burn. When you are consuming more calories than you need, whether it be for muscle growth or simply because you enjoy indulging in food, those excess calories can easily turn into fat if not burned off through exercise. Cardio helps to create a calorie deficit which can prevent unwanted fat gain.

In addition to burning extra calories, cardio also helps to improve your overall fitness level and conditioning. As we mentioned earlier, cardio helps to increase endurance and stamina which can be extremely beneficial during high-intensity workouts or long lifting sessions in the gym. By improving cardiovascular health through regular cardio exercise, you may find that you are able to push yourself harder during your weight training and see greater gains in strength and muscle mass.

Furthermore, cardio can actually aid in muscle recovery. During a bulking phase, it’s important to train hard but also give your muscles enough time to rest and recover. Cardio exercises are low impact and put less stress on your muscles compared to weight training. This means that incorporating cardio on your rest days can help your muscles recover while still keeping you active.

Some people worry that doing too much cardio during a bulking phase may hinder their muscle gains. However, if done correctly, cardio can actually complement your weight training workouts without impacting muscle growth. It’s all about finding the right balance and not overdoing it.

The Best Types of Cardio for Bulking

When it comes to choosing the type of cardio for your bulking phase, there are a few factors to consider such as time commitment, personal preferences, and goals. While any form of cardiovascular exercise can be beneficial, some types may be more suitable for individuals looking to bulk up.

Low-intensity steady-state (LISS) cardio involves performing moderate-intensity exercise at a consistent pace for an extended period of time. This includes activities like jogging, cycling, or using an elliptical machine. LISS cardio is great for those who want to minimize the impact on their joints while still burning calories and improving cardiovascular health.

High-intensity interval training (HIIT) involves alternating between short bursts of intense exercise followed by periods of lower intensity or rest. This type of cardio is great for those looking to improve overall fitness while also targeting fat loss as studies have shown that HIIT can result in greater calorie burn compared to LISS.

Another form of cardio that has gained popularity is low-impact steady-state (LIIS) which combines elements of both LISS and HIIT. This involves performing low-impact exercises at a moderate pace with short bursts of higher intensity intervals throughout the workout. LIIS is a great option for those who want to improve their cardiovascular health while still incorporating some high-intensity intervals for fat burning.

Lastly, fasted cardio has been a popular trend in recent years for both weight loss and muscle building. This involves performing cardio on an empty stomach, typically first thing in the morning. The idea is that your body will use stored fat as fuel instead of the food you have recently consumed. While fasted cardio may have its benefits, it’s important to consider your personal preferences and listen to your body as some people may experience negative effects such as dizziness or fatigue.

How to Incorporate Cardio into Your Bulking Routine

Now that we have established the importance of cardio during a bulking phase and the different types available, let’s discuss how to actually incorporate it into your routine.

The key here is moderation. As we mentioned earlier, too much cardio can hinder muscle gain by creating too much of a calorie deficit or causing excessive fatigue. On the other hand, no cardio at all can lead to excess fat gain which is counterproductive in a bulking phase.

A good rule of thumb is to start with 2-3 days of low-intensity cardio per week at around 30-45 minutes each session

Q: Should I do cardio when bulking?
Yes, incorporating cardiovascular exercise while bulking can actually benefit your overall physique and performance. While focusing on building muscle mass through strength training, cardio can boost heart health, increase endurance, and improve body composition.

Q: Will doing cardio affect my muscle gains during bulking?
The effect of cardio on muscle gains during bulking depends on the intensity and duration of your workouts. Moderate cardio (ex: 30-minute run) will not hinder muscle growth, but excessive cardio or long durations of high-intensity cardio may put your body in a calorie deficit that can impede muscle growth.

Q: How often should I do cardio while bulking?
It is recommended to incorporate 2-3 sessions of moderate cardio per week while bulking. This amount can vary based on individual goals and preferences. It’s important to find a balance between strength training and cardiovascular exercise to avoid overtraining.

Q: Can cardio help me build more lean muscle mass while bulking?
Yes, due to its ability to increase blood flow and deliver nutrients to muscles, cardiovascular exercise can aid in building lean muscle mass. Additionally, it can improve oxygen utilization and recovery which may enhance muscle growth.

Q: What are some recommended types of cardio for bulking individuals?
Any form of moderate cardiovascular exercise such as jogging, stationary cycling, or rowing can be beneficial for those who are bulking. Incorporating a mix of low-impact and high-intensity exercises can prevent boredom and provide a well-rounded workout.

Q: Can I still achieve my muscle building goals if I skip cardio while bulking?
While it is possible to build muscle by solely focusing on strength training and nutrition, adding moderate amounts of cardiovascular exercise has numerous benefits for overall health and fitness. It is recommended to include some form of cardio in your routine, even while bulking, to reap its rewards.

In conclusion, the question of whether one should do cardio when trying to bulk up is a complex and nuanced topic. While many people believe that cardio can hinder muscle gain, it ultimately depends on an individual’s specific goals, body type, and training regimen. Some people may find that incorporating cardio into their bulking routine helps them maintain a healthy level of cardiovascular fitness and overall balance. On the other hand, others may prefer to focus solely on heavy lifting and caloric surplus in order to maximize muscle growth.

As with any fitness question, it is important to consider personal preferences and listen to your body when making decisions about training. Incorporating moderate amounts of cardio can have numerous benefits for overall health and wellbeing. However, too much cardio or intense high-intensity interval training can potentially hinder muscle gain in the long run.

Ultimately, the key takeaway is that there is no one-size-fits-all answer when it comes to whether or not one should do cardio while bulking. The best approach is to carefully track progress and adjust accordingly, balancing both weightlifting and cardiovascular exercise as needed. It is important to prioritize maintaining a healthy balance between strength training and cardio in order to achieve long-term success in reaching one’s fitness goals.

It is also important to keep in mind that while bul

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.