HIIT, or high-intensity interval training, involves workouts of shorter duration but higher intensity. LISS, on the other hand, is a low-intensity steady-state exercise. That means you maintain a certain level of activity for a long period. Below are some pros and cons of can i do cardio while bulking adding cardio into your bulking training regiment. I personally suggest people to choose Low-intensity Steady-state cardio for the bulking phase. HIIT cardio will lead to burning a lot more calories even hours after a workout, which makes it hard to track the calories.
Cardiovascular exercise helps to make you a happier person because of the secretion of endorphins, a hormone that gives you blissful feeling. Endorphins, also structurally similar to the drug morphine, are considered natural painkillers. But broscience says “cardio kills gains”, how does it practically benefit recovery? It improves insulin sensitivity which assists in better absorption of nutrients. Developing insulin resistance decreases the body’s ability to absorb essential nutrients. Because of staying in a continuous caloric surplus, many bodybuilders develop insulin resistance.
Carbohydrates and fats are efficiently burned during cardiovascular exercise. Low-intensity exercises or pull-ups have a calorie-burning impact and an appetite-stimulating effect so that you can eat more on a cardio day. A clean bulking program can only succeed if it includes the right aerobic exercises and if they are done at the right time. There are a lot of misconceptions out there when it comes to exercising and weight gain. You can negate this slightly by keeping your leg training volume extremely low and doing your intervals on the same day as your weight training.
This is still in debate, and research isn’t completely sure about the effects of nutrient partitioning and overfeeding. However, it certainly won’t hurt to do some low-to moderate intensity cardio in reasonable amounts, as this may help you build more muscle and put on less fat during a long lean-bulk phase. It’s been shown that the most potent calorie partitioning tool we have is training.
So without further adieu, here’s the real deal on doing cardio while trying to gain size and strength… In addition, muscle tissue is more metabolically demanding than fat tissue. By bulking up, you will set the foundation for a cutting phase by increasing your basal metabolic rate . But if you’re dead set on doing a cut, aim for a more gradual version with the help of a trained health professional or dietitian, recommends Andrews.
To promote muscle growth, a bulking-up phase must include strength training. It means you are getting more calories intentionally via eating than your body needs. Now your question may be, should I do cardio while bulking? Experts believe that cardio is good for your overall health. But a little bit of cardio is good for you while bulking. Medium to high cardio you should avoid because cardio decreases muscle growth.
You don’t want to blast your body with 45-minutes of high-intensity cardio and then try to hit a new bench press PR — you probably won’t like the results. If you have a tendency to overeat on a bulk, adding in some cardio will bring the surplus down to proper lean-bulking levels if managed properly. The concern with doing your cardio before lifting weights is that it will make you tired. If you hop on a stationary bike for some HIIT or go for a jog on a treadmill, it’s going to be harder to do your squats and deadlifts afterwards. The second thing we need to consider is what type of exercise we should do to get our heart rate up. We can bring our heart rate up by jogging, biking, swimming, rowing, doing weight training circuits, and so on.
Doing aerobic exercises regularly can strengthen the muscles of respiration and improve lung capacity. As we’ve already discussed, you actually break down your muscles in the gym. You build muscle while sleeping, when all those microtears have the opportunity to heal. Put otherwise, most of your time should be spent on weight training, focusing on progression in the main compound exercises like the squat, bench press, shoulder press and deadlift. From my personal experienced I noticed that HIIT workouts not only burn calories and allow me to consume more calories throughout the day but also help suppress appetite.
The endorphins it releases also make us feel happy, a phenomenon called a “runner’s high” by many people. Bodybuilders tend to have a higher amount of fast-twitch fibers because that’s what weightlifting targets. But if you let it go too far, a lack of development in your slow-twitch fibers will affect your endurance abilities.
So, if you are like me, and have a large appetite even during a bulk, consider incorporating HIIT workouts into your training routine and see how you feel. One thing I observed from my own experience is that at times, low to medium intensity cardio can increase the level of appetite. So, if you struggle to consume enough calories during a bulk, this may help you consume your daily calorie target. I strongly encourage you to take at least start small and simply do some form of cardio daily even if it’s low intensity like walking.