Should you do cardio while bulking? Yes, you should absolutely do cardio while bulking—when done correctly, cardio will boost your muscle gains, support heart health, and help you build leaner mass without sabotaging your progress.
Combining cardio with bulking isn’t just safe; it’s backed by research and widely recommended by top trainers. Understanding the balance helps you maximize muscle, minimize fat, and stay healthy for the long term.
Below, you’ll find out exactly why cardio belongs in your bulk, common myths, how to do it right, sample routines, and expert-backed tips to ensure you keep growing stronger—without losing your gains.
For more details, check out authoritative fitness resources like Legion Athletics and the American Council on Exercise.
Why You Should Do Cardio While Bulking
1. Cardio Improves Workout Performance
Regular cardio boosts your aerobic capacity, leading to better stamina, faster recovery between sets, and the ability to train harder in the gym.
A 2024 study published in the Journal of Strength and Conditioning Research found that moderate cardio enhances muscle oxygenation and speeds up recovery, especially during intense bulking cycles (source).
2. Supports Heart and Metabolic Health
Bulking often means consuming more calories, which can stress the cardiovascular system.
Incorporating even 2–3 short cardio sessions per week helps manage blood pressure, cholesterol, and blood sugar. According to the American Heart Association, regular cardio lowers the risk of heart disease, even in strength athletes.
3. Limits Excess Fat Gain
One of the biggest concerns with bulking is gaining too much fat.
Low to moderate-intensity cardio helps burn off extra calories, making it easier to stay lean while still in a calorie surplus. This leads to a more “lean bulk” and less cutting time later (GQ Fitness 2024).
4. Boosts Appetite and Nutrient Partitioning
Light cardio can stimulate your appetite, which is helpful for hard gainers.
It also improves insulin sensitivity, meaning more of what you eat goes to muscle instead of fat (Healthline ).
5. Mental Health and Recovery
Cardio releases endorphins, fights stress, and can even reduce muscle soreness on rest days. Active recovery methods (like brisk walking or cycling) have been shown to speed up muscle repair.
Cardio While Bulking: Myths vs. Facts
- Myth: Cardio kills muscle gains.
Fact: Moderate cardio, when paired with proper nutrition, does NOT cause muscle loss. Only excessive, high-intensity, or prolonged cardio can be counterproductive (Muscle & Strength). - Myth: Cardio should be avoided to maximize size.
Fact: Skipping cardio increases health risks and often leads to unnecessary fat gain.
How To Do Cardio While Bulking (Without Losing Gains)
1. Choose the Right Cardio Type
- Low-Intensity Steady-State (LISS): Brisk walking, cycling, or incline treadmill. Gentle on joints and muscle tissue.
- Moderate-Intensity Cardio: Light jogging, elliptical, or swimming.
- HIIT (High-Intensity Interval Training): Only occasionally; limit to 1x per week to avoid interference with muscle recovery.
2. Optimal Frequency and Duration
- 2–3 times per week for 20–40 minutes is ideal for most lifters.
- Keep sessions shorter if intensity is higher (10–20 min for HIIT).
- Add daily or post-workout walks for extra recovery and calorie burn.
3. Best Timing for Cardio
- After weights or on rest days—doing cardio after lifting ensures you have maximum energy for strength work.
- If you must do cardio first, keep it short and low intensity.
4. Eat to Fuel Muscle and Cardio
- Track your calorie intake and add 150–300 calories on cardio days to maintain your surplus.
- Prioritize protein intake (0.7–1g per pound of bodyweight).
- Stay hydrated and replenish electrolytes, especially if sweating heavily.
5. Monitor Your Progress
- Use a fitness tracker or app to log cardio duration and intensity.
- Regularly check body composition and adjust cardio as needed.
Sample Bulking Cardio Routine
Example Weekly Plan:
| Day | Strength Training | Cardio |
|---|---|---|
| Monday | Upper Body Weights | 20-min incline walk (post) |
| Tuesday | Lower Body Weights | Off or 30-min walk |
| Wednesday | Push/Pull Weights | 20-min cycling (rest day) |
| Thursday | Upper Body Weights | Off |
| Friday | Full Body Weights | 15-min elliptical (post) |
| Saturday | Rest | Optional 20-min brisk walk |
| Sunday | Rest | Off |
Modify the duration and intensity based on your fitness level and bulk goals.
Common Mistakes to Avoid
- Doing excessive cardio (>90 minutes/session)—this can increase the risk of muscle loss.
- Skipping meals or not increasing calories to match activity.
- Using cardio as a replacement for proper nutrition or strength training.
- Doing intense cardio right before heavy lifting sessions.
FAQs
Can I lose muscle by doing cardio while bulking?
No, as long as you keep sessions moderate and maintain a calorie surplus with high protein intake.
What is the best cardio machine for bulking?
Treadmill (walking), stationary bike, or rowing machine are all excellent for low-impact, muscle-preserving cardio.
Should I do HIIT while bulking?
Limit HIIT to once per week and only if you recover well. Overuse can impact muscle growth.
How do I know if I’m doing too much cardio?
If your weight gain stalls, energy drops, or you feel sore and fatigued, reduce your cardio and reassess nutrition.
Conclusion
Smart cardio keeps your heart healthy, your gains lean, and your performance at its best—all while bulking.
Don’t fear cardio—embrace it as a tool to build a better, stronger body.
Ready to improve your results? Start adding 2–3 moderate cardio sessions to your weekly bulk and enjoy faster gains, less fat, and a healthier heart.
Start today: Choose your favorite cardio method, set your schedule, and fuel your muscle growth the right way!