Should you do cardio during bulking?

One of the main reasons people step into a gym is to build muscle. And there’s no harm in that — after all, the benefits are clear. Strength training increases muscle mass, which leads to more strength, better posture, a boosted metabolism, and long-term health advantages, like reducing the risk of chronic diseases and preventing age-related muscle loss.

For many, muscle-building becomes the driving force behind their gym routine, and once they become more seasoned gym-goers, they start calling it bulking. Simply put, bulking is a phase in the muscle-building process where the focus shifts to maximizing muscle growth.

And that’s when the age-old question arises: how does cardio impact muscle gain? Should you do cardio during bulking season, or is it better to focus entirely on lifting? Here’s our take on it.

What is bulking exactly?

Before diving into the broader question that brought you here, we must first define bulking. Bulking is a phase focused on maximizing muscle growth through a combination of strength training and a calorie surplus. It’s the opposite of dieting: in this case, you consume more calories than your body burns.

However, it’s not just about eating more — it’s about a carefully structured surplus of increased protein, healthy fats, and carbohydrates to fuel muscle recovery. This balance ensures your body has the energy it needs during intense workouts (you have to lift heavy!) to repair and grow muscle tissue effectively.

This calorie increase often leads to fat gain alongside the intended muscle growth. That’s why it’s typically followed by a phase called cutting. Cutting shifts the focus to reducing body fat while preserving muscle, helping to create a leaner and more defined physique. Together, these phases form a popular strategy for those building muscle.

That said, bulking and cutting aren’t foolproof approaches to building muscle. Fitness strategies vary; the best choice depends on your goals, body type, and personal preferences. What works for one person might not work for another, so it’s essential to experiment and find the method that suits you best.

Should you do cardio during bulking?

Now, for the age-old question: should you do cardio during bulking? The answer is yes, but with a balanced approach. Too much cardio can counteract the calorie surplus you need for muscle growth, making it harder to see progress. That said, “too much cardio” means something extreme, like running a marathon every weekend. Unless you’re doing that, incorporating moderate cardio is perfectly fine.

However, there are nuances to consider. Moderation is one of them: the general recommendation for adults is 75 minutes of vigorous or 150 minutes of moderate-intensity activity per week for a healthy heart. And unless you’re training to become Mr. Olympia, this won’t interfere with your gains. Timing also matters. To avoid hindering your strength training, consider doing cardio at the end of your workout or scheduling it on separate days. This way, you’ll maintain cardiovascular health without compromising your bulking goals.

The main lesson: cardiovascular health should never be ignored

Although bulking focuses on muscle growth, cardiovascular health shouldn’t be overlooked. Cardio strengthens your heart, improves circulation, and boosts endurance. Ignoring it can leave you winded and fatigued, making everyday tasks harder. Maintaining a healthy heart complements your muscle-building efforts, helping you achieve a balanced and sustainable fitness routine.