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  1. #1
    Banned HUGE_I_AM's Avatar
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    Do you do cardio when bulking?

    Just curious. I have read that a lot of advanced bodybuilders actually do cardio when they bulk for 3 main reasons:

    1- keeps fat gains to a minimum (cardio, at the right times/amounts, burns the fat and speeds the metabolism up)

    2- with a sped up metabolism the body is hungry more often and you can eat more (this is especially good if you must eat a lot of calories)

    3- your cardiovascular stays up to par when you go on a cutting diet


    currently i am cutting and do cardio anyways, but I will add some cardio during my bulk to see how it goes. I was always under the impression that you will just lose gains and that cardio was pretty much pointless if you are eating above maintence.

    thoughts? expereicnes?
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  2. #2
    Master of the Dark Arts Tromboner45's Avatar
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    I did very mild cardio during my bulk seasons. Basically, i did half of what i did before. But my bulk was fairly clean, also. If your diet is going to be pizza and KFC, then maybe consider more cardio or stricter diet. i think it is very important and also keeps you in the mindset of a bodybuilder (hard work all the time). Thats just my opinion.
    Hate is a powerful word; I, in turn, am a powerful man, borne from it. Your fear is my strength, your insecurity, my pride. All i have ever known is loathing... You toss aside my teachings to preach of love, which you know nothing of?! I know love... Let me show you the way. Hate... Hate was my first love.

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  3. #3
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    my bulk will be very very clean... I am trying to get lean (im at about 9-10% BF now @ 187 lbs) and want to clean bulk for ~30-40lbs.

    what results did you see?
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  4. #4
    Master of the Dark Arts Tromboner45's Avatar
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    Damn. 10% at 190 is pretty good. How tall? My results were pretty good. I did put on some fat, but i also bulked from 158 to 200. The only thing i really lost was my middle abs and obliques a little. But still, 40 pounds, and after dropping 10 of them, i'm almost as cut as i was before. Definitely do cardio. No matter what some fatass at your gym or your dyke PE teacher tells you, if you are trying to bulk, do cardio. I don't think 3X40 min is appropriate, but i think 30 minutes twice a week or something to that effect is pretty good. I think thats what i did. I also incorporated stuff to keep it fun. When i got back from running, i would shadow box for 10 minutes-30 minutes depending on how i felt that day. I honestly believe not doing cardio at all while bulking is the biggest mistake people on here make.
    Hate is a powerful word; I, in turn, am a powerful man, borne from it. Your fear is my strength, your insecurity, my pride. All i have ever known is loathing... You toss aside my teachings to preach of love, which you know nothing of?! I know love... Let me show you the way. Hate... Hate was my first love.

    The demons are sleepless and immaterial, death is at hand, and I am weak. Lord, help me; do not let Thy creature perish, for Thou carest for me in my misery.

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  5. #5
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    thx man

    yea i will do some shadowboxing/hit the bag/wrestling etc in place of just riding the bike or running to mix it up

    and i am 6'2 so the % isnt all that impressive but i am very happy with my results. I am busting my ass to get these results and have kept a ton of my muscle mass and i am actually getting a little stronger (went down a little on some lifts though)
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  6. #6
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    Doing cardio while your bulking is a great way to get the most out of your bulking. I would reccomend 30 to 40 minutes of cardio not more, not less. This is my advise, so don't flame me and say " what do you know".
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    Whens the best time to do cardio while bulking?
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  8. #8
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    I run a mile twice a week to stay in shape.
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  9. #9
    THE ARSENAL juanca's Avatar
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    ^^what about ALL the laX you do??

    JC
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    Eats dogg crapp. hepennypacker52's Avatar
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    Originally Posted by juanca
    ^^what about ALL the laX you do??

    JC
    It ended on Thursday. During LAX, I was probably running about 3+ miles, 6x a week.
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  11. #11
    Registered User BluSilver's Avatar
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    Everybody should do sprints or other interval type training during which you exert 90% or more of maximal effort in short bouts. It will help you keep your stregth up at the end of your weight-training workouts, offers nutrient partitioning, increases vascularity, elevates metabolism for days, improves heart condition, develops explosiveness, increases ratio of type II muscle fibers in your body, resulting in greater strength and size gains.

    Slower paced cardio is not nearly as good, but is OK if you're close to overtraining, very tired, doing it after weights(which I wouldn't recommend anyways), or if you only lift in the higher rep ranges. It also improves cardiovascular function and condition.

    Edit:Sprints are also mildly hypertrophic and promote anabolism.
    Last edited by BluSilver; 05-23-2005 at 03:40 PM.
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  12. #12
    Give all, get all msclfrk's Avatar
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    It depends on my bf%. If it is getting a little high for my liking, then yes. As a general rule, I would say it is the most HEALTHY thing to include at least some cardio while bulking, and it helps your bodyfat% not to get too high. But for guys with high metabolisms, sometimes it can be benficial to avoid cardio for a little while in order to make it easier to add size, instead of burning calories that wouldn't have to be burned.
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  13. #13
    Aαἰὲ&#95 HEADSH0T's Avatar
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    I didnt do it before but one day i found out that my resting heart rate is at 90-100, i figures this isnt healthy for a 17 year old.
    Do it for your health sakes. And no it wont burn muscle as long as you dont over-do it
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  14. #14
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    Im bulking and i always finish of my workouts with some type of cardio. Endless good reasons why one should include cardio while bulking. Just dont overdue it while bulking, and you'll be gaining lean and nice.
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  15. #15
    Banned Man, I_m Big's Avatar
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    I do 2 small runs a week. Usually at 6 am after a double scoop whey shake. I jog for about 15 minutes, then I up the pace a bit and head home. I keep it simple. It's just to make sure I'm not totally losing my physique while I bulk. Nothing worse than profuse sweating from an extra 6 pounds of BF.
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  16. #16
    Ron Paul JoeDirtBody's Avatar
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    i read an a little article in mens health about weight lifting and it mentions that ur heart gets bigger solely lifting weights (it does because it has to pump more blood or something)

    basically it says it might lead to heart problems, and it also says the research showed doing cardio will help this not be a problem

    sorry for all the stupid sounding stuff, i will try to get the article and repost
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  17. #17
    Audere est Facere ravadongon's Avatar
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    During my bulk ATM I've got...

    footy (AFL) 1x/week
    anaerobic endurance training 2x/week (pyramids, shuttle runs, cross drills etc.)
    sprints 1x/week
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  18. #18
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    I don't do any cardio. That's just my way of bulking. Actually I do olympic lifts, so i suppose those increase my heart rate enough to burn some fat??

    Also, I don't have problems eating enough food (10000 cals a day)!!!!
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  19. #19
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    Originally Posted by BluSilver
    Everybody should do sprints or other interval type training during which you exert 90% or more of maximal effort in short bouts. It will help you keep your stregth up at the end of your weight-training workouts, offers nutrient partitioning, increases vascularity, elevates metabolism for days, improves heart condition, develops explosiveness, increases ratio of type II muscle fibers in your body, resulting in greater strength and size gains.

    Slower paced cardio is not nearly as good, but is OK if you're close to overtraining, very tired, doing it after weights(which I wouldn't recommend anyways), or if you only lift in the higher rep ranges. It also improves cardiovascular function and condition.

    Edit:Sprints are also mildly hypertrophic and promote anabolism.
    Yes, let's just ignore that sprints lend to the overtraining of legs, breakdown of muscle tissue, and are worthless as concerning bodybuilders.

    Only athletes should be doing it.
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  20. #20
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    Originally Posted by KhanPaulsen
    Yes, let's just ignore that sprints lend to the overtraining of legs, breakdown of muscle tissue, and are worthless as concerning bodybuilders.

    Only athletes should be doing it.
    i dont know about that, but i am a proponent of low intensity cardio at higher durations (i follow DC's advice as well as other bb'ers and they agree)

    i couldnt even do spritns if i wanted to (hurt knee) so i just do incline treadmil and the recumbent bike
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  21. #21
    Registered User BluSilver's Avatar
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    Originally Posted by KhanPaulsen
    Yes, let's just ignore that sprints lend to the overtraining of legs, breakdown of muscle tissue, and are worthless as concerning bodybuilders.

    Only athletes should be doing it.
    Ouch, I'm sensing some connative dissonance. Have you read Loki's sprinting articles. I did say that they may lead to overtraining, but only if you do legs with weights more than once a week and sprint far more than my recommendations. I said to keep the volume low. If you follow the recommendations, they will help you grow more instead of leaving to overtraining. They are a great moderator of AMPk and will improve all lifts if done correctly.
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    Give all, get all msclfrk's Avatar
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    Originally Posted by KhanPaulsen
    Yes, let's just ignore that sprints lend to the overtraining of legs, breakdown of muscle tissue, and are worthless as concerning bodybuilders.

    Only athletes should be doing it.

    Very valid point. Sprints just screw up my legs and joints.
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    This is a good topic for the ADVANCED section, lots of people have opinions about it, but i'll share mine.

    When I Bulk I want to keep fat to a minimum. I will do some Low Intensity walking on the treadmill for a few minutes.

    Some people will do the same cardio, just to improve there heart rate. But I would never do that, I would just end up eating more to get to my caloric range.

    Some people don't even do cardio, which is a lazy way to approach it and focus more on intense workouts. And you don't need to eat anymore, like I would. And really gain some muscles without muscle loss.

    These are some opinions i've looked on and like the no cardio, intense training Bulk.
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    Registered User BluSilver's Avatar
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    I would like to add that sprints or other HIIT will not effect your CNS nearly as much as weight training and will in turn not lead to overtraining unless you do it compulsively and with far too many sets or too long a time.
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    Cybernetic Periodization KhanPaulsen's Avatar
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    Originally Posted by BluSilver
    I would like to add that sprints or other HIIT will not effect your CNS nearly as much as weight training and will in turn not lead to overtraining unless you do it compulsively and with far too many sets or too long a time.
    LOL

    I want you to have a beyond heavy squat day with a nice widowmaker (20 reps with a weight you struggle to get 10 times) then do some sprints either that, or the next day. Hell, even do it the day before!

    It does effect the CNS to a good extent. Sprints are not for bodybuilders.
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    Originally Posted by KhanPaulsen
    LOL

    I want you to have a beyond heavy squat day with a nice widowmaker (20 reps with a weight you struggle to get 10 times) then do some sprints either that, or the next day. Hell, even do it the day before!

    It does effect the CNS to a good extent. Sprints are not for bodybuilders.
    You can come do a leg day with me anytime and see that it's excrutiating. Yet I still do sprints and sacrifice nothing in either activities. Do I have awesome genetics? No way. Sprints do not affect the CNS anywhere near the way weight training does. They are much less a stress on the body than weight training and offer so many benefits. They are only mildly hypertrophic and if you keep the volume low, they should not be a problem at all. I hit legs twice a week- once heavy(3-5 rep range) and once lighter(7-9) and do sprints twice a week. Ever since I've started incorporating sprints, my quad development has greatly increased. I believe you are caught up in oldschool rules and regs and are being completely close-minded about them. There are far too many out there like you, but I can't do anything about it. Those who have tried them have stayed with them. Maybe you should look at them with an open mind- that or show me studies that prove they are bad for a bodybuilder when done in moderarate volume and with at least reasonable lifting splits.
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    Originally Posted by BluSilver
    You can come do a leg day with me anytime and see that it's excrutiating. Yet I still do sprints and sacrifice nothing in either activities. Do I have awesome genetics? No way. Sprints do not affect the CNS anywhere near the way weight training does. They are much less a stress on the body than weight training and offer so many benefits. They are only mildly hypertrophic and if you keep the volume low, they should not be a problem at all. I hit legs twice a week- once heavy(3-5 rep range) and once lighter(7-9) and do sprints twice a week. Ever since I've started incorporating sprints, my quad development has greatly increased. I believe you are caught up in oldschool rules and regs and are being completely close-minded about them. There are far too many out there like you, but I can't do anything about it. Those who have tried them have stayed with them. Maybe you should look at them with an open mind- that or show me studies that prove they are bad for a bodybuilder when done in moderarate volume and with at least reasonable lifting splits.
    What is your quad size? I've never seen a guy with lean 27"+ quads doing sprints, because frankly it isn't comfortable. I know even running at 29" I'm not happy.

    You should do more looking around at the effects it has on bigger guys (hell, I'm small and it gives me problems).

    They are not hypertrophic to any significant extent. They do not develop more fast-twitch fibers. They do lend to the overtraining of your legs. They do catabolize muscle tissue in the leg due to the unnecessary abuse of the muscle fiber. I can't even stand-up or walk after a leg day. The last thing I'm going to do is sacrifice my size in order to sprint.
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    Cardio = loss in size so keep it to a minimum.... i mean bulking is all about gaining mass right?
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    I suggest you do cardio in the morning, this way you burn 30% more calories.
    Then I would do another session at night. Do 30 min of cardio, so 15 min. a piece.
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    Originally Posted by KhanPaulsen
    LOL

    I want you to have a beyond heavy squat day with a nice widowmaker (20 reps with a weight you struggle to get 10 times) then do some sprints either that, or the next day. Hell, even do it the day before!

    It does effect the CNS to a good extent. Sprints are not for bodybuilders.
    who in the world would do cardio after intense leg day (or on leg day) unless they are cutting for a competition?


    khan- would you pleace give some advice on what TO DO not what is wrong with eveyrthing else
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