Should You Do Cardio While Bulking?
When it comes to bulking, the primary goal is to gain muscle mass while minimizing fat gain.
Many people believe that cardio should be avoided during a bulking phase to prevent excessive calorie burning, but is that really the case?
We explore whether you should do cardio while bulking, how much is too much, and the best cardio exercises to incorporate into your routine.
The Role of Cardio in a Bulking Phase
Cardiovascular exercise is primarily associated with improving heart health, increasing endurance, and burning calories.
However, during a bulking phase, the focus is on consuming more calories than you burn to support muscle growth.
This often leads people to assume that cardio should be eliminated altogether to maximize muscle gain.
While excessive cardio can interfere with your bulking goals, incorporating the right amount and type of cardio can actually enhance your results. Cardio can:
- Improve cardiovascular health, ensuring better circulation and oxygen delivery to muscles.
- Enhance recovery by promoting blood flow and reducing muscle soreness.
- Increase appetite, which can be beneficial for those who struggle to eat enough calories while bulking.
- Help maintain conditioning, preventing excessive fat gain and keeping you in better overall shape.
Is 2 Hours of Cardio a Day Too Much While Bulking?
Yes, 2 hours of cardio per day is excessive during a bulking phase for most individuals. Here’s why:
Excessive Caloric Burn – Bulking requires a caloric surplus, and long-duration cardio can burn too many calories, making it difficult to maintain this surplus.
Potential Muscle Loss – Prolonged cardio can lead to muscle catabolism, especially if you are not consuming enough protein and calories to support muscle retention.
Increased Fatigue – Two hours of cardio can lead to excessive fatigue, which may negatively impact strength training performance and recovery.
Risk of Overtraining – Engaging in too much cardio alongside intense resistance training can lead to overtraining, which can increase injury risk and slow muscle growth.
Instead of doing excessive cardio, a more balanced approach would be 3-4 short cardio sessions per week, lasting between 20 to 40 minutes each.
Best Types of Cardio for Bulking
If you decide to incorporate cardio into your bulking phase, choosing the right type of cardio is essential. Here are some of the best forms of cardio that can complement your muscle-building efforts:
Low-Intensity Steady-State (LISS) Cardio
LISS involves performing low-intensity exercises for a prolonged period, such as:
- Walking on a treadmill at an incline
- Cycling at a steady pace
- Swimming at a moderate intensity
Benefits:
- Preserves muscle mass
- Enhances recovery
- Doesn’t excessively tax the nervous system
High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by rest or low-intensity periods, such as:
- Sprinting for 30 seconds, then walking for 60 seconds
- Jump rope intervals
- Rowing machine sprints
Benefits:
- Efficient and time-saving
- Boosts metabolism without excessive calorie burn
- Improves cardiovascular fitness without prolonged duration
Incline Walking
Walking on a treadmill at an incline is one of the best forms of cardio for bulking. It raises the heart rate moderately without excessive strain on muscles.
Benefits:
- Burns fat while preserving muscle
- Low impact on joints
- Easy to recover from
Cycling
Cycling at a moderate pace is an excellent cardio choice because it provides a good cardiovascular workout while being easy on the joints.
Benefits:
- Builds endurance without excessive caloric burn
- Can be done outdoors or on a stationary bike
- Low impact on joints
Rowing
Rowing is a full-body cardio workout that engages both the upper and lower body while maintaining a moderate calorie burn.
Benefits:
- Strengthens multiple muscle groups
- Provides a cardiovascular workout without high impact
- Can be adjusted for intensity
How Much Cardio Should You Do While Bulking?
The amount of cardio you should do during a bulking phase depends on factors like metabolism, training intensity, and personal goals. Here’s a general guideline:
- Beginners: 2-3 sessions of 20-30 minutes per week
- Intermediate: 3-4 sessions of 20-40 minutes per week
- Advanced: 4-5 sessions of 30-45 minutes per week (if conditioning is a priority)
For most people, keeping cardio to a moderate level ensures heart health and fat management without interfering with muscle gains.
Tips for Balancing Cardio and Strength Training
To maximize muscle gain while incorporating cardio, follow these strategies:
Prioritize Strength Training – Cardio should supplement your bulking program, not take priority over weightlifting.
Eat Enough Calories – If you add cardio, ensure you’re consuming enough calories to remain in a surplus.
Time Your Cardio Wisely – Avoid doing intense cardio right before weight training to prevent fatigue from impacting your lifts.
Monitor Recovery – If you notice prolonged muscle soreness or lack of progress in strength, consider reducing cardio volume.
Stay Hydrated – Cardio increases fluid loss, so ensure you’re drinking enough water to support recovery.
Cardio can be beneficial while bulking if done correctly. It enhances heart health, improves recovery, and helps manage fat gain, but excessive cardio (like two hours per day) can hinder muscle-building efforts.
The best approach is to include moderate amounts of low-impact cardio, such as incline walking, cycling, or rowing, while ensuring you maintain a caloric surplus to support muscle growth.
By striking the right balance, you can enjoy the benefits of cardiovascular fitness while achieving your bulking goals efficiently.
