Bulking can be a crucial step to increasing your overall strength, and if you want to maximize those muscle gains during the bulking phase, moderate cardio might be the answer. New research has found that balanced, low-impact cardio increases recovery, endurance, and fat management, dispelling the myth that cardio hinders muscle growth. Keep reading to learn more.
Understanding Bulking
Bulking isn’t just about eating more food; it’s focused on a controlled calorie surplus that helps build muscle while still minimizing fat increase. Then, when you cut, the body will reveal all the built-up muscle strength. During the bulking period, though, it’s crucial to find the right balance of cardio, such as moderate cardio. It not only helps improve cardiovascular health but also delivers much-needed nutrients to muscles and promotes recovery after intense lifting.
How Much Cardio Is Right?
So what’s the right amount of cardio? Experts suggest around two to four cardio sessions a week, lasting between 20 and 40 minutes. This can be tweaked based on your intensity level and personal tolerance. Below are a few ways you can incorporate moderate cardio into your bulking routine:
- 2-3 Sessions for Beginners: If you’re just starting or have difficulties gaining muscle compared to others, light cardio like brisk walking or cycling is a great option.
- Up to 4 Sessions for Experienced Lifters: For those who are more experienced, they can increase cardio frequency while monitoring their recovery and strength progress.
Preferred Cardio Types
When in your bulking stage, low-intensity steady state (LISS) cardio is the recommended path. This program includes:
- Walking: Perfect for joint health and relatively easy to add to your schedule.
- Light Cycling: Builds overall endurance without overexerting muscles.
- Swimming: A low-impact, full-body exercise.
- Elliptical Use: Provides a cardiovascular workout while still being gentle on joints.
High-intensity interval training (HIIT) is another effective tactic, but it should be used sparingly. This is due to greater recovery demands due to the high impact on your body, and should only be done around once a week.
Optimal Timing for Cardio
If you want to add moderate cardio to your workouts, this is the ideal timing to do so:
- After Weights: Try a cardio workout after lifting to preserve your strength and performance.
- On Rest Days: Engage in moderate cardio to increase recovery without compromising the gains from your lifting sessions.
Nutrition Matters
To get the most out of bulking and cardio training, keeping your body fueled is super important. Make sure to follow these tips to stay energized:
- Replenish Calories: Fuel your body after cardio with nutrient-dense foods, focusing on carbohydrates and protein.
- Maintain a Caloric Surplus: Try to consume 200 to 500 calories above maintenance to support muscle growth while accounting for energy burned during your cardio sessions.
Avoid Common Pitfalls
To keep your bulking phase as effective as possible, avoid these common mistakes made by athletes:
- Excessive Cardio: Too much cardio can lead to fatigue and negatively impact muscle gains.
- Neglecting Nutrition: Failing to properly refuel and replace burned calories can stall progress.
- High-Impact Activities: Try staying away from strenuous cardio like running on hard surfaces, as they can hurt your recovery process.
- Cardio Before Lifting: This could take away from your energy needed for strength training, which is where you build the most muscle.
Sample Weekly Plan
If you want to correctly balance moderate cardio and bulking, a weekly routine might look something like this:
- Strength Training: Target different muscle groups each session.
- Moderate LISS Cardio: Opt for 20-30 minutes of cardio on alternating days.
- HIIT Session: One short, intense workout per week.
Final Thoughts
Adding moderate cardio into your bulking routine can be a game-changer for your muscles. Instead of seeing cardio as something impeding your muscle gains, use it as an ally that improves your recovery and endurance. When doing cardio and bulking, make sure you aim for a balanced approach, and watch as your muscle strength gets even better as a result.