Thread: Cardio whilst bulking

Thats a good question, ive heard Early morning cardio is good,
(if someone higher up post's list to them..not me)

You should do some card for better recovery.. its enough with some walking or anything.

I always do cardio on a bulk. For me, it helps keep fat gain a bit lower but it also increases appetite. I usually do 30-45 minutes at 130 bpm heart rate first thing in the morning 3-4 days a week.

Originally Posted by Anabolic5150

I always do cardio on a bulk. For me, it helps keep fat gain a bit lower but it also increases appetite. I usually do 30-45 minutes at 130 bpm heart rate first thing in the morning 3-4 days a week.

What he said. I do cardio during bulks to help buffer the fat gain.

I always gain weight when i up my running mileage --- always stimulates appetitite.

Cardiovascular exercise is always good for health reasons. The only caveat is too much aerobic cardiovascular exercise can potentially diminish size gains. However, the exact volume at which it becomes an issue is unclear.

As a general guideline, I would recommend you limit the long duration aerobic exercise sessions to 2x per week. Exceeding 60 minutes per session is likely not a good idea either, as you become increasingly likely to start using protein as energy susbtrate to fuel your exercises session. If you care about strength, and you should, I would also consider limiting your intensity level to no more than 70% of your maximum heart rate. Prolonged aerobic exercise at greater than this intesntiy level has been shown to interfere with strength gains.

Some level of anaerobic conditioning is probably more favorable during this time. The muscular adaptations seen during interval type training more closely mimic the adaptations seen during resistance training.

Originally Posted by CowPimp

Cardiovascular exercise is always good for health reasons. The only caveat is too much aerobic cardiovascular exercise can potentially diminish size gains. However, the exact volume at which it becomes an issue is unclear.

As a general guideline, I would recommend you limit the long duration aerobic exercise sessions to 2x per week. Exceeding 60 minutes per session is likely not a good idea either, as you become increasingly likely to start using protein as energy susbtrate to fuel your exercises session. If you care about strength, and you should, I would also consider limiting your intensity level to no more than 70% of your maximum heart rate. Prolonged aerobic exercise at greater than this intesntiy level has been shown to interfere with strength gains.

Some level of anaerobic conditioning is probably more favorable during this time. The muscular adaptations seen during interval type training more closely mimic the adaptations seen during resistance training.

whoa, long time no see, what have you been up to CP?

cardio is great for appetite and keeping the fat gain to a minimum. Can be tough on the joints though. I usually do 60 minutes of low impact cardio (eliptical etc) spread out throughout the week year round. Used to do more but it messed up my back and knees a bit. If your joints are good go for it.

Originally Posted by fufu

whoa, long time no see, what have you been up to CP?

Just got out of an in patient rehab program for gay porno addiction. Thanks for bringing up bad memories.

Nah, I graduated college about a year ago and I've been teaching an anatomy class and still personal training some on the side. Looking for some other jobs atm too. Still liftin'. Went through a slump of poor motivation and progress but doing pretty well in that department right now.

You were in school for exercise science or something too if I remember correctly?

Originally Posted by CowPimp

Just got out of an in patient rehab program for gay porno addiction. Thanks for bringing up bad memories.

Nah, I graduated college about a year ago and I've been teaching an anatomy class and still personal training some on the side. Looking for some other jobs atm too. Still liftin'. Went through a slump of poor motivation and progress but doing pretty well in that department right now.

You were in school for exercise science or something too if I remember correctly?

I was, but I dropped out a while ago to work on other things. I recently became a licensed massage therapist, working in a clinical setting. Right now I am working on my orthopedic specialization.

Good to see you back on the board.

Just walking while trying to get bigger.

Originally Posted by Anabolic5150

I always do cardio on a bulk. For me, it helps keep fat gain a bit lower but it also increases appetite. I usually do 30-45 minutes at 130 bpm heart rate first thing in the morning 3-4 days a week.

How many miles per hour is that? Treadmill, bike, stairstepper or eliptical? What about when cutting?

Cardio is necessary for a strong heart and lungs. W/O it your recovery and stamina will suck ass. Now determining your exertion will depend on your goals.

Originally Posted by CowPimp

Cardiovascular exercise is always good for health reasons. The only caveat is too much aerobic cardiovascular exercise can potentially diminish size gains. However, the exact volume at which it becomes an issue is unclear.

As a general guideline, I would recommend you limit the long duration aerobic exercise sessions to 2x per week. Exceeding 60 minutes per session is likely not a good idea either, as you become increasingly likely to start using protein as energy susbtrate to fuel your exercises session. If you care about strength, and you should, I would also consider limiting your intensity level to no more than 70% of your maximum heart rate. Prolonged aerobic exercise at greater than this intesntiy level has been shown to interfere with strength gains.

Some level of anaerobic conditioning is probably more favorable during this time. The muscular adaptations seen during interval type training more closely mimic the adaptations seen during resistance training.

This is kind of a n00b question but how are sprinters able to stay jacked going at such a high heart rate running?

Originally Posted by Call of Ktulu

This is kind of a n00b question but how are sprinters able to stay jacked going at such a high heart rate running?

Sprinters primarily train anaerobically. The work they do is not long duration continuous aerobic exercise. The issue arises when you do aerobic exercise for a long enough duration at a sufficient intensity.

Originally Posted by CowPimp

Sprinters primarily train anaerobically. The work they do is not long duration continuous aerobic exercise. The issue arises when you do aerobic exercise for a long enough duration at a sufficient intensity.

What about 30+ mins of HIIT?

I do 20 min. 3x week while bulking. Has worked good for me. Keeps fat gains at bay.

Originally Posted by Anabolic5150

I always do cardio on a bulk. For me, it helps keep fat gain a bit lower but it also increases appetite. I usually do 30-45 minutes at 130 bpm heart rate first thing in the morning 3-4 days a week.

Do you do it on an empty stomach?

DC training, cardio after training (3 days a week). keeps some of the excess fat off

This thread is so convoluted it hurts.

It’s simple:
Calories in > calories out = weight gain.

Originally Posted by HeavyBomber

This thread is so convoluted it hurts.

It’s simple:
Calories in > calories out = weight gain.

100% agree with you bro. However, the challenge is to increase lbm, while keeping fat gain at minimum, when gaining weight on a bulk.

Originally Posted by Call of Ktulu

What about 30+ mins of HIIT?

That would involve either a very high volume of interval training or long work:rest ratios. What goal do you have in mind?

Originally Posted by CowPimp

That would involve either a very high volume of interval training or long work:rest ratios. What goal do you have in mind?

The goal of having endurance, power and strength.

Originally Posted by Call of Ktulu

The goal of having endurance, power and strength.

Well utilizing intervals where you do very short bursts of high intensity exercise with a long recovery period will not do very much for aerobic endurance. However, it may improve power production in the leg musculature, anaerobic endurance, and power endurance. The work:rest ratio you want to use here is something like 1:5 to 1:15. The duration of the high intensity burst should be between 5-20 seconds.

Utilizing intervals that involve working at just past your maximal aerobic capacity for longer bouts (Like 3-5 minutes) in a more direct ratio to your rest (1:1) is better if you want to improve aerobic capacity and potentially increase your lactate threshold.

I've been worried about doing too much cardio. I usually lift 1.5 hrs 5x's a week and cardio daily. I hate treadmills so most of my running (unless raining) is outside. On treadmill I have to be at a 5 mph with 4% incline to reach 130bpm. Outside I have different routes laid out for the distance I want to go. Average day is around 4 miles, but at a better pace than 5 mph and at least twice a week I'll run 5.5 miles. Some days I do intermittent sprints for half my run, just not on leg days.

Is that too much?

I used to avoid cardio on a bulk {and I've spent most of my lifting career bulking lol} just because I didn't wanna waste those extra calories

Maybe I just have naturally shitty cardio but it really started to affect my lifting, squats and deadlift in particular. I would usually be spent and out of breath before I could even finish my reps, so it was definitely holding back my progress. For general cardiovascular fitness and not fat loss just 30min or so of steady cardio a couple times a week will do you good.

i have decided to continue my weight training 4 times a week and add a day of cardio in on one of my days off, which involves 20 mins of gentle jogging plus press ups 4 sets of 25 reps, is that going to be enough to keep the fat at bay? im fucked by the time im finished!

Only starting the last week of cycle, the test automatically burns fat for me. Kf you workouts don't suck then you should be lean after a cycle.