For others, adding some low-intensity cardio may be beneficial at maintaining base fitness levels. So what type of cardio should you do when bulking? The 3 best options for cardio when bulking are: 1 keep it minimal and limit it as much as possible, 2 do low-intensity bouts between minutes, or 3 do high-intensity bouts between minutes. In this article, we will discuss what types of cardio should you do to not impede on the weight gain goal of a bulking period. Need a workout program?
Get 3 free workouts on Fitbod right now. What Is a Bulk? Bulking is a process where a lifter consumes a calorie surplus opposite of calorie deficit in a progressive manner to maximize weight gain and minimize body fat gain during this period however gaining some bodyfat is inevitable. Cardio during a bulk can be a tricky question.
Below are some pros and cons of adding cardio into your bulking training regiment. Cardiovascular fitness is a key indicator of heart health and can help alleviate increased blood pressure, decrease stress, and improve health. If you are someone who has poor cardiovascular fitness prior to the bulk, adding light intensity exercise a few days a week minutes bouts can help to improve cardiovascular health and wellness.
That said, if you are someone who has a clean bill of health, you may or may not need as much to maintain your basic level of fitness. To build mass you have to eat a large amount of calories; regular cardio will enable you to eat more calories without gaining a lot of fat. Cardio exercise also increases blood flow, delivering more oxygen to your muscles and removing waste products, such as carbon dioxide and lactic acid.
The increase in blood flow to the muscles promotes muscle building by delivering fresh nutrients to the muscles needed for growth and aiding in recovery. Last, you probably do more in your daily life than just lifting weights.
To have the stamina to play a football game with friends, or even climb a long flight of stairs, you need to keep up your cardiovascular fitness with cardio exercise. Read more: 20 Fat-Loss Secrets. People with an ectomorph body type are naturally skinny and have trouble keeping on body weight and building muscle mass.
They can often eat whatever they want without gaining fat. These people have a tough time building mass. If you're one of them, you know it.
According to the American Council on Exercise , ecotomorphs are individuals with a naturally fast metabolism. Remember you grow outside of the gym! Your workouts serve as the stimulus for muscle growth but if you are not getting adequate rest and recovery time between workouts your results will suffer. I recommend weight training times per week max. We all know the importance of protein for muscle growth, so make sure you are eating If you are having trouble eating enough protein, adding in protein shakes is an easy way to boost your protein intake.
Getting adequate calories and protein to grow is the ultimate challenge! A quality gainer can be the game-changer that finally makes the scale go up. Just because you are getting enough protein doesn't mean you can overlook your fat and carbohydrate intake.
Both fats and carbohydrates are needed to support muscle growth so be sure you aren't skimping on these nutrients. While all your meals are important, special attention should be paid to your post-workout meal or shake.
To maximize muscle growth and recovery, a post-workout shake consisting of whey protein and a fast-acting carbohydrate like dextrose is ideal. These workouts are usually really quick and absolutely scorch calories, making them a great time bargain. However, too much HIIT can definitely beat your body up and cause recovery problems if you overuse certain muscle groups. Your best bet is probably to choose a mix of these different cardio styles and experiment with all of them on your next bulk!
Again, just a handful of thirty-minute cardio sessions every week done after lifting or on rest days will do wonders for your performance and body. And for more bulking tips, check out a few of my favorite muscle-building posts:.
Notify me of follow-up comments by email. Notify me of new posts by email. Many lifters are terrified of cardio. Keep going for 7 key reasons why, plus my best tips for how to program cardio into your routine. Cardio can improve endurance and work capacity and likely, strength We all know that doing cardio improves your overall conditioning and endurance.
But why should we care about that if all we want is big, rippling muscles? Cardio helps you sleep better Sleep and recovery in general is one of the most seriously overlooked ingredients in the overall muscle-building formula. Your muscles will seriously thank you for the extra time to recover. Cardio creates a smaller calorie surplus and improves body composition The temptation to overeat on a bulk is incredible.
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