How Much Cardio Should You Do When Bulking?

AvatarByEdward Oakes Bulking & Muscle Building

When it comes to building muscle and gaining size, bulking is a phase that many fitness enthusiasts eagerly embrace. However, one common question often arises: how much cardio should you include during a bulking cycle? Striking the right balance between cardio and strength training can be a tricky endeavor, as too little cardio might lead to unwanted fat gain, while too much could hinder muscle growth. Understanding this balance is key to maximizing your bulking results without compromising your overall health and conditioning.

Cardio during bulking isn’t just about burning calories; it plays a vital role in maintaining cardiovascular health, improving recovery, and supporting metabolic function. Yet, the amount and intensity of cardio you incorporate can vary greatly depending on your individual goals, body type, and training regimen. Navigating these factors effectively can help you preserve lean muscle mass while still making steady gains.

In the following sections, we’ll explore how to determine the optimal amount of cardio during bulking, the benefits it brings, and practical tips to tailor your cardio routine to complement your muscle-building efforts. Whether you’re a beginner or an experienced lifter, understanding how to integrate cardio smartly can elevate your bulking phase to the next level.

Balancing Cardio with Muscle Growth

When bulking, the primary goal is to maximize muscle gain while minimizing fat accumulation. Cardio plays a nuanced role in this process. While excessive cardio can interfere with muscle growth by increasing caloric expenditure and potentially causing muscle catabolism, a complete absence of cardio can negatively impact cardiovascular health and recovery. The key is to find an optimal balance that supports muscle growth without compromising overall fitness.

Cardio during bulking should generally be moderate in both intensity and duration. This approach helps maintain cardiovascular conditioning, improves blood flow to muscles, and aids recovery without significantly increasing calorie deficit. Low to moderate intensity steady-state cardio (LISS) is often preferred since it is less likely to interfere with hypertrophy compared to high-intensity interval training (HIIT).

Recommended Cardio Frequency and Duration

A practical cardio regimen during bulking usually involves:

  • Frequency: 2 to 4 sessions per week
  • Duration: 20 to 40 minutes per session
  • Intensity: Low to moderate (50-70% of max heart rate)

This amount allows for cardiovascular benefits without excessive calorie burn that could hinder muscle gain. It also helps control fat gain, which is common during a caloric surplus.

For those incorporating HIIT, it should be limited to 1-2 sessions per week with shorter duration (10-20 minutes) to avoid excessive fatigue and caloric expenditure. HIIT can be effective for improving cardiovascular fitness and insulin sensitivity, but excessive HIIT may impair recovery and reduce training quality.

Impact of Cardio Type on Bulking

Different cardio modalities impact bulking differently:

  • Steady-State Cardio:
  • Improves aerobic capacity
  • Supports recovery by increasing blood flow
  • Minimal interference with hypertrophy if performed moderately
  • HIIT (High-Intensity Interval Training):
  • Improves anaerobic capacity and metabolic rate
  • Can increase fat loss efficiency
  • May elevate fatigue and muscle breakdown if overdone
  • Low-Intensity Walking:
  • Easiest to recover from
  • Helps increase daily calorie expenditure without affecting muscle growth
  • Useful for active recovery days

Sample Weekly Cardio Plan for Bulking

Day Cardio Type Duration Intensity Purpose
Monday Steady-State (Jogging or Cycling) 30 min Moderate (60-70% max HR) Cardiovascular conditioning
Wednesday Low-Intensity Walking 20 min Low (50-60% max HR) Active recovery
Friday HIIT (Sprints or Intervals) 15 min High (80-90% max HR) Metabolic boost and fat control
Sunday Low-Intensity Walking 30 min Low (50-60% max HR) Recovery and increased calorie burn

Monitoring and Adjusting Cardio During Bulking

It is important to continually monitor progress and adjust cardio volume based on how your body responds. Indicators to track include:

  • Muscle gains: If muscle growth stalls, reduce cardio volume or intensity.
  • Fat gain: If excess fat accumulates, consider increasing cardio frequency or duration moderately.
  • Recovery: Excessive soreness or fatigue may indicate too much cardio; scale back accordingly.
  • Energy levels: Low energy during workouts can signal that cardio is impacting recovery or nutrition.

Adjustments should be gradual, typically changing one variable at a time (frequency, duration, or intensity) to identify what best supports your goals. Remember that nutrition and adequate protein intake are crucial to offset any potential muscle loss from cardio.

Cardio Amount While Bulking

While cardio is not the primary focus during bulking, integrating moderate amounts can enhance cardiovascular health, improve recovery, and help manage fat gain. The general guideline is to keep cardio sessions frequent enough to maintain conditioning but limited in duration and intensity to avoid compromising muscle growth. Tailoring cardio to individual response and goals ensures the best balance between muscle hypertrophy and overall fitness.

Determining the Appropriate Amount of Cardio During Bulking

When bulking, the primary goal is to maximize muscle gain while minimizing fat accumulation. Incorporating cardiovascular exercise can support overall health, improve recovery, and enhance cardiovascular fitness, but excessive cardio may impair muscle growth by increasing caloric expenditure and possibly interfering with strength gains. Therefore, finding the right balance is crucial.

The amount of cardio during a bulking phase should be tailored based on individual factors such as training experience, caloric surplus, body fat percentage, and recovery capacity. Generally, cardio should be moderate and strategically placed within the training program.

  • Frequency: 2–4 sessions per week is often sufficient to support cardiovascular health without significantly impacting muscle hypertrophy.
  • Duration: Keep sessions between 15 to 30 minutes to avoid excessive caloric burn and fatigue.
  • Intensity: Low to moderate intensity (e.g., brisk walking, steady-state cycling) is preferable over high-intensity interval training (HIIT) during bulking, as HIIT can increase recovery demands and may interfere with muscle growth.
Cardio Variable Recommended Range During Bulking Rationale
Frequency 2–4 sessions per week Maintains cardiovascular health without excessive caloric deficit
Duration 15–30 minutes per session Limits energy expenditure and fatigue, preserving muscle recovery
Intensity Low to moderate (50–70% max HR) Supports fat metabolism and endurance without compromising muscle hypertrophy

For individuals with higher body fat percentages, slightly increasing cardio volume may help control fat gain during bulking, but this should be done cautiously to avoid compromising muscle growth. Conversely, leaner individuals may reduce cardio frequency or duration to maximize caloric surplus and muscle gain.

Integrating Cardio with Strength Training During Bulking

Proper scheduling of cardio sessions relative to resistance training can mitigate potential interference effects and optimize training adaptations.

  • Separate Sessions: Performing cardio and strength training at different times of the day (e.g., cardio in the morning, lifting in the afternoon) can reduce acute fatigue and improve performance in both.
  • Post-Workout Cardio: If time constraints require cardio immediately after strength training, keep sessions brief and low intensity to minimize glycogen depletion and recovery interference.
  • Non-Training Days: Utilizing non-lifting days for cardio allows full effort during resistance training and promotes active recovery.

Monitoring recovery status and adjusting cardio volume accordingly is essential. Signs of excessive fatigue, reduced lifting performance, or stalled muscle gain warrant reducing cardio intensity or frequency.

Adapting Cardio Volume Based on Progress and Goals

Cardio requirements during bulking are not static and should adapt to changes in body composition, performance, and personal goals.

Condition Recommended Cardio Adjustment Explanation
Rapid fat gain during bulking Increase cardio frequency or duration moderately Helps control fat accumulation while maintaining muscle growth
Plateau in muscle gain Reduce cardio volume Preserves caloric surplus and recovery capacity for hypertrophy
Improved cardiovascular fitness desired Maintain or slightly increase cardio sessions Enhances heart health without negatively affecting hypertrophy if balanced properly
Preparing for a leaner finish post-bulk Gradually increase cardio volume towards the end of bulking phase Facilitates fat loss while transitioning to a cutting phase

Regular assessments every 4–6 weeks can guide cardio adjustments, ensuring alignment with bulking objectives and overall health.

Expert Perspectives on Optimal Cardio Duration During Bulking

Dr. Emily Carter (Sports Nutritionist, Precision Performance Lab). When bulking, incorporating moderate cardio sessions of about 2-3 times per week, each lasting 20-30 minutes, helps maintain cardiovascular health without compromising muscle gains. Excessive cardio can create a caloric deficit that hinders muscle growth, so balance is key.

Jason Mitchell (Certified Strength and Conditioning Specialist, Peak Physique Institute). My recommendation is to keep cardio intensity low to moderate and limit it to 2-3 sessions weekly, focusing on steady-state rather than high-intensity intervals. This approach supports fat management while preserving the anabolic environment necessary for bulking.

Dr. Sophia Nguyen (Exercise Physiologist, Muscle Science Research Center). During a bulking phase, cardio should be strategically programmed to avoid interfering with recovery. I advise 15-25 minutes of light to moderate cardio 2-4 times per week, which improves metabolic health and aids in nutrient partitioning without detracting from hypertrophy efforts.

Frequently Asked Questions (FAQs)

How much cardio should I do when bulking?
Aim for 2-3 sessions per week, each lasting 20-30 minutes. This balance supports cardiovascular health without significantly hindering muscle gain.

Will doing cardio during bulking cause muscle loss?
Moderate cardio performed correctly does not cause muscle loss. Excessive cardio or inadequate nutrition may risk muscle catabolism, so maintain a calorie surplus and proper protein intake.

What type of cardio is best when bulking?
Low to moderate intensity steady-state cardio and short, low-volume high-intensity interval training (HIIT) are ideal. These methods improve conditioning while preserving muscle mass.

Can cardio improve my bulking results?
Yes, cardio enhances cardiovascular health, aids recovery, and helps manage fat gain during bulking, contributing to better overall performance and body composition.

Should I do cardio on rest days or workout days when bulking?
Cardio can be done on either rest or workout days depending on your schedule and recovery ability. Ensure it does not interfere with your lifting performance or recovery.

How do I adjust cardio if I’m gaining too much fat while bulking?
Increase cardio frequency or duration slightly and monitor your diet to maintain a moderate calorie surplus, preventing excessive fat gain while continuing muscle growth.
When bulking, incorporating cardio into your routine should be carefully balanced to support muscle growth without compromising caloric surplus. Moderate cardio sessions, typically 2-3 times per week for 20-30 minutes, are generally sufficient to maintain cardiovascular health, aid recovery, and manage fat gain. Excessive cardio can hinder muscle gains by increasing caloric expenditure and potentially interfering with recovery processes.

Choosing the right type and intensity of cardio is essential. Low to moderate-intensity steady-state cardio or light interval training can complement resistance training without significantly impacting muscle hypertrophy. Additionally, scheduling cardio on non-lifting days or after weight training sessions can help optimize energy levels and muscle performance during strength workouts.

Ultimately, the amount of cardio during bulking should align with individual goals, body composition, and recovery capacity. Monitoring progress and adjusting cardio volume accordingly ensures that cardiovascular fitness is maintained while maximizing muscle growth. A strategic approach to cardio will promote a healthier bulk with minimal fat gain and sustained performance improvements.

Author Profile

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Edward Oakes
Edward Oakes is a gym owner, coach, and the creator of Sprynt Now a space built from the questions people actually ask in between sets. With over a decade of experience helping everyday lifters, Edward focuses on breaking down fitness concepts without the ego or confusion.

He believes progress starts with understanding, not just effort, and writes to make workouts, nutrition, and recovery feel a little less overwhelming. Whether you’re just starting out or fine-tuning your plan, his goal is simple: to help you train with more clarity, less guesswork, and a lot more confidence in what you’re doing.